Mediterranean Diet Crispy Pan-Fried Salmon
Elevate your weeknight dinners with this Mediterranean Diet Crispy Pan-Fried Salmon recipe, bursting with vibrant flavors and wholesome ingredients. Perfectly seasoned salmon is pan-fried to golden, crispy perfection, then topped with a medley of juicy cherry tomatoes, briny Kalamata olives, and tangy capers, all infused with zesty fresh lemon and garlic. This dish comes together in just 25 minutes, making it ideal for busy schedules while still delivering a restaurant-quality meal that's both healthy and satisfying. Finished with a sprinkle of fresh parsley, this nutrient-packed salmon dish is a celebration of the bold, sunny flavors that define Mediterranean cuisine. Serve it up with a side of roasted vegetables or a crisp Greek salad for a complete and irresistible dinner experience!
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Recipe Information
Ingredients
- 4 pieces (about 6 ounces each) Salmon fillets
- 3 tablespoons Olive oil
- 1 large Lemon
- 3 cloves Garlic
- 2 tablespoons Fresh parsley
- 1 cup Cherry tomatoes
- 0.5 cup Kalamata olives
- 2 tablespoons Capers
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
Instructions
Pat the salmon fillets dry with paper towels and season them with salt and black pepper on both sides.
Heat 2 tablespoons of olive oil in a large non-stick skillet over medium-high heat.
Once the oil is hot, carefully place the salmon fillets in the skillet, skin side up. Cook for about 4 minutes, or until the salmon is golden brown and crispy.
Flip the salmon fillets carefully and reduce the heat to medium. Cook for another 4-5 minutes or until the salmon is cooked to your desired level of doneness.
While the salmon is cooking, zest and juice the lemon. Mince the garlic cloves and chop the fresh parsley.
Remove the salmon from the skillet and set aside on a plate. Wipe the skillet with a paper towel to remove any excess oil.
Add the remaining tablespoon of olive oil to the skillet along with the minced garlic. Cook for about 30 seconds until fragrant.
Add the cherry tomatoes, kalamata olives, and capers to the skillet. Cook for 2-3 minutes, stirring occasionally until the tomatoes start to soften.
Add the lemon juice and zest to the skillet, stir well to combine and allow the mixture to simmer for 1 minute.
Place the salmon fillets back in the skillet, spooning the tomato mixture over the top. Remove from heat and sprinkle with chopped parsley.
Serve the salmon immediately, enjoying the bright and tangy Mediterranean flavors.
Nutrition Facts
Calories |
2000 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 149.0 g | 191% | |
| Saturated Fat | 21.3 g | 106% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 272 mg | 91% | |
| Sodium | 4751 mg | 207% | |
| Total Carbohydrate | 24.4 g | 9% | |
| Dietary Fiber | 18.0 g | 64% | |
| Total Sugars | 5.9 g | ||
| Protein | 144.9 g | 290% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 188 mg | 14% | |
| Iron | 10.0 mg | 56% | |
| Potassium | 570 mg | 12% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
