Mediterranean Salmon Recipe: Easy & Delicious Dinner
As the sun sets on a warm summer evening, the smell of fresh salmon and Mediterranean flavors fills the air. It invites you to the dinner table. This easy and delicious Mediterranean salmon recipe is perfect for a quick weeknight meal or a special dish for guests. It’s a baked salmon dish that will surely impress.
Growing up, I learned to love the Mediterranean diet’s healthy and flavorful approach. This salmon recipe reflects that, combining the sea’s best with lemon, garlic, and fresh herbs. It’s not just good for you; it’s also a way to slow down, enjoy the moment, and connect with nature.
Key Takeaways
- Easy and delicious Mediterranean-inspired salmon recipe
- Baked in foil with a flavorful lemon-garlic sauce
- Healthy, low in saturated fat, and high in Omega-3s and Vitamin D
- Quick cooking time, perfect for busy weeknights
- Versatile recipe with options for ingredient swaps and variations
What is Mediterranean Salmon?
Mediterranean salmon is a tasty and healthy seafood dish. It draws inspiration from the Mediterranean’s rich culinary traditions. This recipe combines Mediterranean flavors like lemon, garlic, herbs, and olive oil. Together, they create a dish that is both bright and richly flavored.
Healthy and Flavorful Fish Dish
This salmon dish is not just tasty; it’s also good for you. Salmon is packed with omega-3 fatty acids, which are great for your heart and can reduce inflammation. The way it’s prepared, with fresh, whole foods, makes it even healthier.
Inspired by the Mediterranean Diet
The Mediterranean diet is famous for its focus on plants, healthy fats, and seafood. This salmon recipe follows those diet principles. It brings together the Mediterranean’s vibrant flavors and health benefits.
Looking for a quick dinner or a special meal? Mediterranean salmon is a great choice. It’s both delicious and nutritious, making it perfect for any occasion.
Ingredients for Mediterranean Salmon
To make a delicious Mediterranean salmon dish, you need a few key ingredients. Start with a fresh salmon fillet. Then, add the bright flavors of lemon, garlic, and Mediterranean herbs. Olive oil and salmon spices will tie everything together, making a tasty meal.
Fresh Salmon Fillet
The recipe asks for a salmon fillet that can be split into portions. This makes the dish look good and ensures each piece is cooked right.
Lemon, Garlic, and Herbs
Lemon juice and minced garlic bring a zesty and savory taste. Mix in Mediterranean herbs like oregano, basil, and parsley. They add warm, herbal flavors to the salmon.
Olive Oil and Spices
A bit of olive oil keeps the salmon moist and adds a fruity taste. Use salmon spices like paprika, cumin, or chili powder. They create a balanced and aromatic flavor.
| Ingredient | Quantity |
|---|---|
| Salmon fillet | 4 (6-ounce) portions |
| Lemon juice | 2 tablespoons |
| Garlic | 3 cloves, minced |
| Mediterranean herbs (e.g., oregano, basil, parsley) | 2 tablespoons, chopped |
| Olive oil | 2 tablespoons |
| Salmon spices (e.g., paprika, cumin, chili powder) | 1 teaspoon, or to taste |
Preparing the Lemon-Garlic Sauce
Making the lemon-garlic sauce for your Mediterranean salmon is easy and fast. Start by grating the zest of one lemon into a bowl. Next, squeeze the juice of two lemons into the bowl. Add a few tablespoons of extra-virgin olive oil, minced garlic, dried oregano, paprika, and black pepper. Whisk everything together until it’s smooth. You’ll have a tasty lemon garlic salmon sauce ready to use.
This mediterranean salmon marinade adds vibrant Mediterranean flavors to your salmon. It also works as a salmon basting sauce while baking. The lemon zest and juice add a bright, citrusy taste. Meanwhile, the garlic, oregano, and paprika give a savory, earthy flavor.
| Ingredient | Quantity |
|---|---|
| Lemon, zested | 1 |
| Lemon, juiced | 2 |
| Olive oil, extra-virgin | 2-3 tablespoons |
| Garlic, minced | 3 cloves |
| Dried oregano | 1 teaspoon |
| Paprika | 1/2 teaspoon |
| Black pepper | 1/4 teaspoon |
After making the sauce, pour it over the salmon fillets before baking. This way, the fish soaks up all the tasty Mediterranean flavors. It will come out of the oven moist, tender, and full of flavor.
mediterranean salmon recipe
Elevate your dinner game with this delectable Mediterranean salmon recipe. The key to achieving the perfect balance of flavors lies in the two-step cooking process. First, bake the salmon in foil. Then, a quick broil adds a mouthwatering finish.
Baking the Salmon in Foil
To start, you’ll need a center-cut salmon fillet with the skin on. This ensures even cooking and a juicy, flavorful result. Preheat your oven to 375°F and line a baking sheet with foil.
Place the salmon fillets on the prepared sheet. Drizzle them with olive oil and sprinkle with dried oregano, coriander, paprika, and a pinch of red pepper flakes (if you’re feeling adventurous).
Bake the salmon in the preheated oven for 15 to 20 minutes. It should flake easily with a fork and have an internal temperature of 145°F. This method locks in the juices and infuses the fish with Mediterranean flavors.
Broiling for a Perfect Finish
Once the salmon has finished baking, it’s time to take it to the next level. Switch your oven to the broil setting and let it heat up for a few minutes. Then, carefully remove the foil-wrapped salmon from the oven and discard the foil.
Place the baked salmon fillets back on the baking sheet. Broil for 2-3 minutes, or until the tops are lightly charred and the edges are crispy. This step adds a delightful caramelized crust to the baked mediterranean salmon.
The result is a truly mouthwatering foil baked salmon that’s sure to impress your dinner guests.
“The combination of baking and broiling in this broiled salmon recipe creates a truly magnificent and flavorful dish. It will transport your tastebuds to the sunny shores of the Mediterranean.”
With its irresistible Mediterranean flavors and easy-to-follow steps, this roasted salmon recipes is a must-try for any home cook. Pair it with your favorite sides, and enjoy the ultimate Mediterranean-inspired feast.
Mediterranean Flavor Variations
The classic Mediterranean salmon recipe uses paprika, lemon, and herbs. But, you can add your own twist to make it special. Try these ideas to make your own delicious version of this dish.
Smoked Paprika or Other Spices
For a smoky flavor, use smoked paprika instead of regular paprika. It gives the salmon a deep, earthy taste. You can also mix in spices like cumin, coriander, or a mix of Mediterranean salmon spices for different tastes.
Different Herbs and Citrus
Don’t just stick to oregano, thyme, and parsley. Try adding herbs like rosemary, basil, or mint. For a zesty touch, use lemon, lime, or orange zest and juice in your citrus salmon recipes.
| Flavor Variation | Ingredients | Description |
|---|---|---|
| Smoky Salmon | Smoked paprika, cumin, coriander | For a rich, earthy depth of flavor |
| Herbal Salmon | Rosemary, basil, mint | To add freshness and complexity |
| Citrus Salmon | Lemon, lime, orange zest and juice | To brighten and balance the dish |
With these Mediterranean flavor variations, you can make a salmon dish that’s truly yours. It will surely wow your family and friends.
Buying and Selecting Salmon
When you’re looking for salmon for this tasty Mediterranean recipe, choose the best quality. Look for salmon fillets that are a bright pink color and feel firm and moist. Stay away from salmon that looks dry or has an odd color. These signs mean the salmon isn’t good.
Wild-Caught or Sustainable Options
For the best taste and health benefits, pick wild-caught salmon. Wild-caught salmon is leaner and tastes better than farmed salmon. If you can’t find wild-caught, go for sustainably-farmed salmon like Verlasso. It’s raised in a way that’s good for the planet.
- Choose salmon labeled as “wild-caught” or “sustainably-farmed” for quality and responsibility.
- King, Coho, or Sockeye salmon each have their own flavor that goes well with Mediterranean spices.
- Coho or Sockeye salmon might need less cooking time than the fattier King salmon.
By picking the right buying salmon and selecting salmon, your Mediterranean Salmon dish will be tasty, healthy, and eco-friendly.
Serving Suggestions
The Mediterranean salmon recipe goes well with many side dishes and salads. This makes for a balanced and tasty meal. Here are some great options to try:
Starchy Sides to Mop Up the Sauce
- Roasted garlic mashed potatoes
- Creamy polenta
- Warm pita bread or naan
- Mediterranean couscous salad
These sides are great for soaking up the lemon-garlic sauce. They make sure every bite is full of Mediterranean flavor.
Fresh Salads for Balance
To balance the rich salmon, try a light and crisp salad. Here are some good choices:
- Mediterranean cucumber salad with feta and olives
- Arugula salad with cherry tomatoes, red onion, and lemon vinaigrette
- Quinoa tabbouleh salad with parsley, mint, and lemon
The fresh greens and vegetables, along with tangy dressings, balance the salmon’s taste. They make for a complete and enjoyable meal.
Pairing the Mediterranean salmon with healthy sides and fresh salads makes for a complete dinner. It highlights the Mediterranean diet’s best flavors.
Meal Prep and Storage Tips
The Mediterranean salmon recipe is great for meal prep and storing. It can be baked and kept in the fridge for up to 3 days. The lemon-garlic sauce can also be made ahead and stored separately.
Here are some tips for meal prepping and storing your Mediterranean salmon:
- Bake the salmon fillets as instructed and let them cool before refrigerating.
- Put the cooled salmon in an airtight container and store it in the fridge for up to 3 days.
- Make the lemon-garlic sauce ahead of time and store it in a separate container in the fridge.
- For mediterranean salmon meal prep, divide the salmon and sauce into individual servings for easy meals.
- When you’re ready to eat, just reheat the salmon and add the lemon-garlic sauce.
- The how to store baked salmon method is the same for this version – keep it in an airtight container in the fridge for up to 3 days.
- For longer storage, the salmon meal prep recipes can be frozen for up to 2 months.
With a little prep work, you can enjoy this Mediterranean salmon dish all week. These tips make it simple to have a healthy, tasty dinner ready whenever you want.
| Prep Time | Cook Time | Total Time | Servings |
|---|---|---|---|
| 20 minutes | 25 minutes | 45 minutes | 4 bowls |
Health Benefits of Salmon
Salmon is a super healthy fish that’s packed with benefits. It’s full of omega-3 fatty acids that are good for your heart, brain, and body. It also has lots of vitamin D, which is key for strong bones and a strong immune system.
Omega-3s and Vitamin D
Salmon is a top source of omega-3 fatty acids like EPA and DHA. These are linked to lower heart disease risk, less inflammation, and better brain health. Eating salmon two times a week can help you get enough omega-3s.
Also, salmon is rich in vitamin D. A single 3.5-ounce serving gives you up to 13% of your daily vitamin D needs. Vitamin D is important for strong bones, a healthy immune system, and even a good mood and brain function.
Part of the Mediterranean Diet
Salmon is a big part of the Mediterranean diet. This diet is known for its health benefits. Eating salmon with other Mediterranean foods like olive oil, veggies, and whole grains can help your heart, control blood sugar, and lower disease risk.
“Salmon is one of the healthiest fish to eat regularly due to its heart-healthy omega-3 fatty acids and antioxidants.”
| Nutrient | Wild Salmon | Farmed Salmon |
|---|---|---|
| Calories | 182 | 206 |
| Protein | 25g | 22g |
| Vitamin B12 | 127% DV | 117% DV |
| Selenium | 85% DV | 75% DV |
Mediterranean Bowl Variations
You can make delicious Mediterranean bowls with mediterranean salmon as the main attraction. These bowls let you enjoy the salmon in many ways. They offer a balanced and satisfying meal.
Sumac Onions and Feta Salad
Try pairing mediterranean salmon with a sumac onions and feta salad. Start by mixing sliced red onions with sumac. Then, add mixed greens, crumbled feta, and cherry tomatoes. Finish with a lemon-garlic dressing for a bright taste.
Pita Chips and Hummus
Enjoy mediterranean salmon with pita chips and hummus. Hummus is creamy and packed with protein. It pairs well with the salmon’s omega-3s and nutrients. This mix makes a nourishing bowl.
Adding mediterranean salmon to these bowls makes for a tasty and balanced meal. Choose between the tangy sumac onions and feta salad or the classic pita chips and hummus. Either way, these bowls will please your taste buds and nourish your body.
Conclusion
This Mediterranean salmon recipe is a tasty and easy dinner. It brings the Mediterranean’s flavors right to your table. By baking the salmon in foil with a zesty lemon-garlic sauce, you get tender, flavorful fish. It’s both healthy and satisfying.
The recipe lets you add your own twist. You can mix in different herbs, spices, or even try it with trout or cod. Serve it with grilled asparagus, quinoa salad, or roasted veggies. You’ll have a complete, balanced meal that’s low in calories and high in protein.
Salmon is packed with omega-3 fatty acids, great for heart health. The Mediterranean ingredients like tomatoes, olives, and zucchini add vitamins, minerals, and antioxidants. This mediterranean salmon recipe is a delicious healthy salmon dinner. It’s also an easy salmon recipe to make, making it a great choice for your meals.
