Mediterranean Diet Perfectly Seared Salmon
Elevate your dinner game with this Mediterranean Diet Perfectly Seared Salmon, a healthy, flavorful dish that’s ideal for busy weeknights or elegant gatherings. This recipe highlights rich, omega-3-packed salmon fillets, expertly seasoned with salt, black pepper, and aromatic dried oregano before achieving the perfect golden-brown sear in extra virgin olive oil. A vibrant drizzle of lemon-garlic dressing made with fresh lemon juice, zest, and minced garlic adds brightness and depth, while a sprinkle of parsley ties together the Mediterranean-inspired flavors. Ready in just 25 minutes, this easy recipe pairs beautifully with grilled vegetables or a crisp green salad, making it an effortless yet sophisticated heart-healthy option. Perfect for fans of quick salmon recipes, Mediterranean diet favorites, and wholesome cooking, this dish is sure to impress!
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Recipe Information
Ingredients
- 4 pieces Salmon fillets
- 3 tablespoons Extra virgin olive oil
- 2 tablespoons Fresh lemon juice
- 2 cloves Garlic cloves
- 2 tablespoons Fresh parsley
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 teaspoon Dried oregano
- 1 teaspoon Lemon zest
Instructions
Begin by patting the salmon fillets dry with a paper towel to ensure a good sear.
Season the salmon fillets generously on both sides with salt, black pepper, and dried oregano.
Mince the garlic cloves and chop the fresh parsley finely, setting aside separately for later use.
Heat 2 tablespoons of extra virgin olive oil in a large skillet over medium-high heat. The skillet should be hot before you add the salmon to it.
Place the salmon fillets in the hot skillet, skin side up, and sear for 4-5 minutes, or until golden brown and the fillets release easily from the pan.
Flip the salmon fillets carefully and continue cooking for another 4-5 minutes on the other side, or until the salmon is just cooked through and flakes easily with a fork. Adjust time as needed for thickness.
While the salmon is finishing, in a small bowl, whisk together the remaining 1 tablespoon of olive oil, fresh lemon juice, minced garlic, and lemon zest to create a simple herbed dressing.
Remove the cooked salmon from the skillet and allow it to rest for a minute before serving.
Drizzle the lemon-garlic dressing over the top of the salmon fillets and garnish with the chopped fresh parsley for a burst of color and flavor.
Serve immediately with your choice of Mediterranean sides, like a simple salad or grilled vegetables, for a complete meal.
Nutrition Facts
Calories |
1306 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 98.3 g | 126% | |
| Saturated Fat | 14.0 g | 70% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 2766 mg | 120% | |
| Total Carbohydrate | 6.4 g | 2% | |
| Dietary Fiber | 5.5 g | 20% | |
| Total Sugars | 0.9 g | ||
| Protein | 105.0 g | 210% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 44 mg | 3% | |
| Iron | 4.1 mg | 23% | |
| Potassium | 148 mg | 3% | |
*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.
