Mediterranean Diet Pan-Fried Salmon
Indulge in the vibrant flavors of the Mediterranean with this quick and healthy Pan-Fried Salmon recipe, perfect for a weeknight dinner or elegant entertaining. In just 25 minutes, you'll create a dish that pairs crispy, golden salmon fillets with a bright and savory medley of garlic, zesty lemon, juicy cherry tomatoes, and briny Kalamata olives. The splash of fresh parsley and dill adds an herby finish that beautifully complements the rich salmon and Mediterranean-inspired ingredients. Cooked in heart-healthy olive oil and thoughtfully seasoned, this easy, one-skillet meal is as nutritious as it is delicious. Serve this Mediterranean Diet favorite on its own or alongside a light salad or quinoa for a complete, wholesome feast!
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Recipe Information
Ingredients
- 4 pieces Salmon fillets
- 2 tablespoons Olive oil
- 2 cloves Garlic cloves, minced
- 1 whole Lemon
- 2 cups Cherry tomatoes, halved
- 0.5 cup Kalamata olives, pitted and sliced
- 0.25 cup Fresh parsley, chopped
- 2 tablespoons Fresh dill, chopped
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Pat the salmon fillets dry with paper towels and season them on both sides with salt and black pepper. Set aside.
Heat 1 tablespoon of olive oil in a large non-stick skillet over medium-high heat.
Add the salmon fillets to the skillet, skin side down, and cook for 4-5 minutes, until the skin is crisp and golden.
Carefully flip the salmon fillets with a spatula, and continue cooking for another 3-4 minutes until the salmon is cooked through. Remove the salmon from the skillet and set aside.
In the same skillet, add the remaining 1 tablespoon of olive oil and minced garlic. Sauté the garlic for about 1 minute, until fragrant.
Add the halved cherry tomatoes and sliced Kalamata olives to the skillet and cook for an additional 3-4 minutes until the tomatoes start to soften.
Zest the lemon over the tomato and olive mixture, then halve the lemon and squeeze the juice into the skillet. Stir to combine.
Gently nestle the salmon fillets back into the skillet, among the tomatoes and olives.
Sprinkle with chopped fresh parsley and dill over the top. Cook for another 1-2 minutes to heat through.
Serve immediately, garnished with additional lemon slices if desired.
Nutrition Facts
Calories |
1513 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 108.9 g | 140% | |
| Saturated Fat | 15.6 g | 78% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 3522 mg | 153% | |
| Total Carbohydrate | 31.4 g | 11% | |
| Dietary Fiber | 17.9 g | 64% | |
| Total Sugars | 10.1 g | ||
| Protein | 111.6 g | 223% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 285 mg | 22% | |
| Iron | 11.0 mg | 61% | |
| Potassium | 1488 mg | 32% | |
*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.
