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Mediterranean Salmon

Mediterranean Salmon: A Flavorful 30-Minute Dinner Delight

Mediterranean Salmon is a quick and healthy dinner option, packed with flavor and ready in just 30 minutes.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 400

Ingredients
  

For the Salmon
  • 2 lb Salmon Choose fresh or frozen, ideally skin-on fillets for extra flavor.
  • 1 tsp Smoked Paprika Adds depth and a smoky flavor.
  • ¼ tsp Salt Enhances flavor profile.
For the Vegetable Mix
  • 15 oz Canned Chickpeas Drain and rinse to remove excess sodium.
  • 6 oz Cherry Tomatoes Using a colorful mix elevates the dish.
  • ½ cup Kalamata & Green Olives Imparts briny flavor.
  • 3 tbsp Fresh Lemon Juice Brightens the dish.
For the Rice Base
  • 1.5 cups Cooked Jasmine Rice Can be substituted with brown rice.
For the Flavorful Feta Mixture
  • 6 oz Feta Cheese Non-dairy options available.
  • 2 tbsp Fresh Oregano Optional garnish.
For Extra Spice
  • ½ tsp Dried Oregano
  • ½ tsp Dried Parsley
  • ¼ tsp Red Chili Flakes Adjust to taste.
  • 3 tbsp Olive Oil Used for cooking and drizzling.

Equipment

  • Cast-Iron Skillet

Method
 

Step-by-Step Instructions
  1. Begin by heating a large cast iron skillet over medium heat for about 4 minutes.
  2. Rub the salmon fillets with 1 tablespoon of olive oil and season with smoked paprika, dried oregano, dried parsley, red chili flakes, and salt.
  3. Once the skillet is hot, place the salmon skin-side up in the pan. Cook for about 4 minutes until browned, then flip and cook skin-side down for an additional 5 minutes.
  4. In the same skillet, add the cooked jasmine rice, rinsed chickpeas, halved cherry tomatoes, olives, and the remaining olive oil. Squeeze in the fresh lemon juice and stir to combine.
  5. In a small bowl, combine crumbled feta cheese, a tablespoon of olive oil, a drizzle of lemon juice, and fresh oregano if using. Mix until creamy.
  6. Fold half of the feta mixture into the warmed rice and chickpea blend, then return the cooked salmon to the skillet and heat for about 1 minute.
  7. Top with the remaining feta mixture and sprinkle fresh oregano before serving.

Nutrition

Serving: 1servingCalories: 400kcalCarbohydrates: 30gProtein: 30gFat: 20gSaturated Fat: 6gPolyunsaturated Fat: 5gMonounsaturated Fat: 8gCholesterol: 80mgSodium: 600mgPotassium: 700mgFiber: 8gSugar: 4gVitamin A: 400IUVitamin C: 20mgCalcium: 150mgIron: 2mg

Notes

Avoid overcooking the salmon; it should remain tender and moist.

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