Mediterranean Diet Pan Seared Salmon
Indulge in the vibrant flavors of the Mediterranean with this Pan Seared Salmon recipe, a perfect choice for those following a healthy Mediterranean diet. This dish combines tender, golden-crusted salmon fillets with a medley of cherry tomatoes, kalamata olives, and red onion, all brought to life by the zesty brightness of fresh lemon, garlic, and herbs like oregano and thyme. Sautéed in rich extra virgin olive oil, this quick and satisfying recipe is ready in just 30 minutes, making it ideal for weeknight dinners or special occasions. Finished with a sprinkle of fresh parsley, this heart-healthy meal is as beautiful as it is delicious. Serve it with a side of roasted vegetables or quinoa for a complete Mediterranean experience!
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Recipe Information
Ingredients
- 4 pieces salmon fillets
- 3 tablespoons extra virgin olive oil
- 1 whole lemon
- 4 cloves garlic cloves
- 2 teaspoons fresh oregano
- 2 teaspoons fresh thyme
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 1 cup cherry tomatoes
- 0.5 cup kalamata olives
- 1 medium red onion
- 2 tablespoons fresh parsley
Instructions
Rinse the salmon fillets under cold water and pat them dry with paper towels.
Season the salmon fillets on both sides with salt and black pepper.
Zest the lemon and set the zest aside. Then, cut the lemon in half and squeeze the juice into a bowl.
Peel and mince the garlic cloves.
In a large skillet, heat 2 tablespoons of extra virgin olive oil over medium-high heat.
Add the salmon fillets to the skillet, skin-side up, and sear for about 4-5 minutes, until a nice golden crust forms. Flip the fillets and sear the other side for another 4-5 minutes, or until the salmon is cooked through and flakes easily with a fork. Remove the salmon from the skillet and set aside.
In the same skillet, add the remaining tablespoon of olive oil. Reduce the heat to medium and add minced garlic. Sauté for about 30 seconds until fragrant.
Add cherry tomatoes, sliced red onion, and kalamata olives to the skillet. Cook, stirring occasionally, for 3-4 minutes, until the tomatoes start to soften.
Stir in the lemon juice, lemon zest, fresh oregano, and fresh thyme. Cook for an additional 2 minutes, allowing the flavors to meld.
Return the salmon fillets to the skillet and spoon the tomato-olive mixture over the top. Heat for another minute to combine flavors.
Remove the from heat and sprinkle chopped fresh parsley over the salmon.
Serve the salmon immediately, garnished with additional lemon slices if desired.
Nutrition Facts
Calories |
1704 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 128.9 g | 165% | |
| Saturated Fat | 17.8 g | 89% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 3028 mg | 132% | |
| Total Carbohydrate | 37.0 g | 13% | |
| Dietary Fiber | 18.5 g | 66% | |
| Total Sugars | 11.0 g | ||
| Protein | 108.7 g | 217% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 232 mg | 18% | |
| Iron | 9.0 mg | 50% | |
| Potassium | 765 mg | 16% | |
*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.
