This Mediterranean salmon dish features fresh ingredients like cherry tomatoes, olives, and capers, combined with herbs and lemon for a delightful culinary experience. Ready in under 40 minutes, it’s both nutritious and flavorful, making it an ideal main course for health-conscious individuals.
Salmon is not only a nutritional powerhouse, but when paired with Mediterranean flavors, it becomes an unforgettable culinary experience. Picture a bed of tomatoes, olives, and capers enhancing the naturally rich taste of the fish, all wrapped in a fragrant herb blanket. This dish offers more than just tantalizing flavors—it’s a feast for the eyes and a comfort for the soul.
Rooted in the traditions of Mediterranean cuisine, this recipe emphasizes fresh, vibrant ingredients. The combination of heart-healthy omega-3 fatty acids in salmon and the antioxidant-rich properties of the Mediterranean diet makes for a winning duo. Such a dish not only satisfies the palate but also promotes overall well-being, making it a staple in many expert culinary circles.
Ingredients
To make a delicious Mediterranean salmon, you’ll need fresh and flavorful ingredients. These will help bring out the best in your dish, offering a taste of the Mediterranean on your plate. Here’s what you’ll need:
- 4 salmon fillets (about 6 ounces each)
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon garlic powder
- 1 lemon, sliced
- 1 cup cherry tomatoes, halved
- 1/2 cup kalamata olives, pitted and sliced
- 1/4 cup capers, drained
- 2 tablespoons fresh parsley, chopped
- Salt and pepper to taste
General Information
Here you will find useful details about the Mediterranean salmon recipe. This includes how easy it is to make, how long it takes, and how many people it can serve. This information helps you plan your meal better.
| Category | Details |
|---|---|
| Making Difficulty | Easy |
| Preparation Time | 15 minutes |
| Cooking Time | 25 minutes |
| Serving Size | 4 people |
| Meal Type | Main Course |
Instructions
Follow these simple steps to create a delicious Mediterranean salmon dish. Each step is easy to understand and will guide you through the whole process. Let’s get started!
Step 1: Preparing the Ingredients
First, gather all your ingredients. You will need salmon fillets, olive oil, herbs, lemon, cherry tomatoes, olives, capers, parsley, salt, and pepper. Make sure your kitchen workspace is clean and ready for cooking.
Next, rinse the salmon fillets under cold water and pat them dry with a paper towel. This helps remove any residues and ensures the seasonings stick well. Then, slice the lemon and halve the cherry tomatoes for easy use later.
Step 2: Seasoning the Salmon
Coat each salmon fillet with olive oil on both sides. This helps the spices stick and adds a nice flavor. Sprinkle the dried oregano, thyme, and garlic powder evenly over each fillet.
Add a pinch of salt and pepper to taste. If you prefer a stronger flavor, you can add a bit more of each spice. Place the seasoned fillets in a baking dish, ready for the next step.
Step 3: Adding the Toppings
Place the lemon slices on top of the salmon fillets. This adds a fresh, tangy flavor and keeps the salmon moist while cooking. Scatter the halved cherry tomatoes, sliced olives, and drained capers around the salmon in the baking dish.
Sprinkle the chopped parsley over everything. This adds a burst of color and a fresh taste. Your dish is now ready to go into the oven.
Step 4: Cooking the Salmon
Preheat your oven to 375°F (190°C). Once preheated, place the baking dish in the oven. Bake for about 25 minutes, or until the salmon is cooked through and flakes easily with a fork.
If you prefer a bit of a crispy top, you can broil the salmon for the last 2-3 minutes. Just keep an eye on it to prevent burning. Once done, remove from the oven and let it rest for a couple of minutes.
Step 5: Serving the Dish
Gently transfer the salmon fillets to individual plates. Scoop some of the cherry tomatoes, olives, and capers from the baking dish and arrange them around the salmon. This makes for a beautiful presentation.
You can serve the salmon with a side of rice, quinoa, or a fresh salad. Don’t forget to drizzle some of the juices from the baking dish over the salmon for extra flavor. Enjoy your Mediterranean salmon meal!
Important Things to Keep in Mind
When cooking salmon, freshness is key. Always choose fillets that have a firm texture and a vibrant color. Avoid fish that smells overly fishy.
Timing is also crucial. Overcooking can dry out the salmon, making it less enjoyable. Keep an eye on the oven timer to ensure your fillets remain moist and tender.
The right temperature is essential for perfect results. Baking the salmon at 375°F (190°C) is ideal for maintaining its juiciness. A meat thermometer can help you check if the internal temperature has reached 145°F (63°C).
Seasoning matters a lot. Feel free to tweak the spices and herbs according to your preferences. Experimenting with different flavors can help you find your own perfect twist on the recipe.
Presentation adds value to the dish. Using fresh, colorful ingredients not only enhances the taste but also makes your meal look appealing. Garnishing with fresh parsley or a lemon wedge can make a big difference.
Lastly, let the salmon rest after cooking. This helps the juices redistribute within the fillet, making each bite more flavorful. Waiting just a couple of minutes can elevate the overall experience.
Nutritional Information and Serving Suggestions
Understanding the nutritional benefits of your meal is important for a balanced diet. This Mediterranean salmon recipe is not only delicious but also healthy. Let’s look at its nutritional values.
Nutritional Information
Salmon is packed with omega-3 fatty acids, which are great for heart health. It’s also a good source of high-quality protein. Here’s a quick breakdown:
| Nutrient | Amount per Serving |
|---|---|
| Calories | 300 |
| Protein | 25g |
| Fat | 20g |
| Omega-3 | 1.8g |
| Vitamins | Vitamin D, B12 |
Serving Suggestions
Pairing your Mediterranean salmon with the right sides can enhance your dining experience. Here are some ideas:
- Quinoa or brown rice for a hearty base
- Steamed vegetables like broccoli or asparagus
- A fresh garden salad with a light vinaigrette
- Whole-grain bread or pita for a Mediterranean touch
For drinks, a glass of white wine complements the flavors well. You can also serve sparkling water with a slice of lemon for a refreshing option. These suggestions not only complement the salmon but also keep the meal balanced and nutritious.
Final Thoughts
This Mediterranean salmon recipe offers a delicious and healthy option for your dining table. With its simple preparation and rich flavor profile, it easily fits into busy schedules and health-conscious diets. The combination of fresh herbs, tangy lemon, and robust salmon creates a meal that is both satisfying and nourishing.
Adding this recipe to your repertoire can elevate your cooking and provide your family with a nutritious option. The versatility of the dish allows for various pairings, making it adaptable for different tastes and occasions. Enjoy the vibrant flavors of the Mediterranean right at home.
