Mediterranean Diet Poached Salmon
Elevate your seafood game with this Mediterranean Diet Poached Salmon recipe, a vibrant and wholesome dish perfect for a healthy lifestyle. Featuring tender salmon fillets gently poached in a fragrant mixture of olive oil, garlic, lemon juice, white wine, and water, this recipe is infused with the fresh, bright flavors of the Mediterranean. Juicy cherry tomatoes, briny Kalamata olives, and tangy capers add a burst of color and complexity, while finishing touches of fresh dill and parsley lend an aromatic flourish. With just 15 minutes of prep and 20 minutes of cooking, this dish is as quick as it is nourishing, making it an ideal choice for an elegant weeknight dinner or a stunning centerpiece for entertaining. Serve it with a side of roasted vegetables or a crisp green salad for a meal full of heart-healthy benefits. A celebration of simplicity and bold flavors, this poached salmon recipe is a must-try for Mediterranean diet enthusiasts!
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Recipe Information
Ingredients
- 4 pieces Salmon fillets
- 2 tablespoons Olive oil
- 3 large Garlic cloves
- 1 large Lemon
- 2 tablespoons Fresh dill
- 2 tablespoons Fresh parsley
- 200 grams Cherry tomatoes
- 100 grams Kalamata olives
- 1 tablespoon Capers
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 cup Dry white wine
- 2 cups Water
Instructions
Place the salmon fillets on a plate and pat them dry with paper towels.
Season the fillets with half of the salt and pepper on both sides.
Peel and finely mince the garlic cloves.
Slice the lemon in half; juice one half and slice the other half into thin circles.
In a large skillet or shallow pan, heat the olive oil over medium heat.
Add the minced garlic and sauté until fragrant, about 1 minute.
Pour in the white wine, water, and lemon juice, stirring to combine.
Bring the mixture to a gentle simmer and lay the salmon fillets in the pan.
Arrange the lemon slices on top of the salmon.
Cover the pan and poach the salmon for 10 to 12 minutes, or until the fillets are cooked through and opaque.
Meanwhile, halve the cherry tomatoes and slice the kalamata olives.
Once the salmon is cooked, carefully transfer the fillets onto a serving platter.
Add the cherry tomatoes, olives, and capers to the poaching liquid in the pan.
Sprinkle in the remaining salt and pepper, and cook for another 2 minutes.
Chop the fresh dill and parsley finely.
Top the salmon with the warm tomato-olive mixture, fresh dill, and parsley before serving.
Nutrition Facts
Calories |
1722 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 111.5 g | 143% | |
| Saturated Fat | 15.8 g | 79% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 4278 mg | 186% | |
| Total Carbohydrate | 34.8 g | 13% | |
| Dietary Fiber | 16.5 g | 59% | |
| Total Sugars | 9.3 g | ||
| Protein | 108.5 g | 217% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 242 mg | 19% | |
| Iron | 9.3 mg | 52% | |
| Potassium | 914 mg | 19% | |
*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.
