Jump to Recipe Print RecipeAs I set foot in my kitchen, the vibrant aroma of Mediterranean spices whisked me away to sun-drenched shores—a true sensory bonanza. Today, I’m thrilled to share my Mediterranean Salmon: One-Pan, 30-Minute Healthy Dinner recipe, a dish that not only elevates the dining experience but also simplifies weeknight cooking. With succulent salmon nestled among chickpeas, tomatoes, olives, and tangy feta, this meal is a guaranteed crowd-pleaser. Plus, it’s gluten-free, high-protein, and effortlessly comes together in just 30 minutes—who knew healthy could taste this good? The best part? One pan means minimal cleanup so you can spend more time savoring your creation. Curious about how this delightful dish can transform your dinner routine? Let’s dive in! Why is Mediterranean Salmon a Must-Try? Quick and Delicious: This One-Pan Mediterranean Salmon recipe brings wholesome flavors to your table in a mere 30 minutes! Perfect for busy weeknights or surprising dinner guests. Nutritious Goodness: Packed with heart-healthy omega-3s from salmon and fiber from chickpeas, it’s as nutritious as it is tasty, aligning perfectly with a healthy lifestyle. Flavor Explosion: The blend of smoked paprika, olives, and feta creates a deliciously vibrant taste that will have your taste buds singing. Versatile Options: Easily adjust ingredients and swap out for chicken or tofu to cater to your dietary preferences or what you have on hand. Add more veggies like spinach for an extra nutrient boost! Minimal Cleanup: Relying on just one pan means less mess to tackle afterward. Focus on enjoying the moment! Crowd-Pleasing Appeal: This dish impresses folks of all tastes—pair it with a crisp salad or enjoy it solo; it never disappoints. Try it alongside my Baked Salmon Herb for more salmon goodness! Mediterranean Salmon Ingredients For the Salmon • Salmon fillets – Primary protein source; rich in omega-3 fatty acids. Use fresh or frozen salmon fillets. • Salt – Enhances overall flavor; ensure to taste and adjust as needed. • Smoked paprika – Adds smokiness and depth of flavor. Substitute with regular paprika for less smokiness. For the Rice Mixture • Cooked jasmine rice – Base of the dish providing texture and substance. Substitute with quinoa or rice of choice. • Chickpeas (canned) – Adds protein and fiber; can also use cooked lentils for variation. • Cherry tomatoes – For freshness and sweetness; can substitute with diced regular tomatoes if unavailable. • Kalamata olives & Green olives – For brininess and flavor complexity; choose based on preference or availability. • Freshly squeezed lemon juice – Brightens the dish; bottled lemon juice can be used if fresh is not available. • Chopped fresh oregano (optional) – Fresh herbs to garnish; can omit if not available. For the Feta Mixture • Feta cheese – Creamy, tangy element; substitute with goat cheese or a non-dairy alternative for variation. • Olive oil – Cooking fat that adds richness; can replace with avocado oil if preferred. • Dried oregano & Dried parsley – Herbs for seasoning, providing a Mediterranean flavor profile. Fresh herbs can be used for enhanced flavor. For Extra Flavor • Red chili flakes – For heat; adjust to taste or omit for a milder dish. Step‑by‑Step Instructions for Mediterranean Salmon Step 1: Prepare the Salmon Heat a large skillet over medium heat and add 1 tablespoon of olive oil. While the oil warms, season the salmon fillets generously with smoked paprika, dried oregano, dried parsley, red chili flakes, and salt. When the skillet is hot, carefully place the salmon skin-side up in the pan, allowing it to sizzle as it cooks. Step 2: Cook the Salmon Cook the salmon undisturbed for about 4 minutes until it develops a golden-brown crust. Carefully flip the fillets, reducing the heat to medium, and cook for an additional 5 minutes. The salmon should be opaque and flake easily when done. Once cooked, transfer the salmon to a plate and set aside. Step 3: Make the Rice Mixture In the same skillet, add the cooked jasmine rice, drained chickpeas, halved cherry tomatoes, sliced olives, and freshly squeezed lemon juice. Stir to combine everything well and heat on medium heat for about 3-4 minutes, allowing the flavors to meld and the mixture to warm through. This vibrant rice mixture will complement the Mediterranean salmon beautifully. Step 4: Prepare Feta Mixture In a separate bowl, combine crumbled feta cheese with a drizzle of olive oil, an extra splash of lemon juice, and a pinch of oregano. Stir until the mixture is creamy and well combined. This feta mixture will add a creamy, tangy layer to the dish, enhancing the overall flavor of the Mediterranean Salmon. Step 5: Assemble The Dish To assemble your One-Pan Mediterranean Salmon, gently fold half of the feta mixture into the warm rice mixture, ensuring everything is well incorporated. After that, place the cooked salmon on top of the rice. Finish by topping with the remaining feta mixture and a sprinkle of chopped fresh oregano for a fresh touch before serving. Make Ahead Options These One-Pan Mediterranean Salmon bowls are perfect for busy home cooks looking to simplify meal prep! You can season the salmon and prepare the rice mixture (cooked jasmine rice, chickpeas, tomatoes, olives, and lemon juice) up to 24 hours in advance—just store them separately in airtight containers in the refrigerator to maintain freshness. When you’re ready to enjoy, simply cook the seasoned salmon in the skillet while reheating the rice mixture on medium heat for about 3-4 minutes. Stir in the feta mixture at the last moment, and you’ll have a delightful, restaurant-quality meal that’s just as delicious as if it were made fresh! Expert Tips for Mediterranean Salmon Sear for Perfection: Ensure the skillet is well-heated before adding the salmon. This creates a beautiful crust and locks in flavor. Clean Before Mixing: Clean the skillet lightly after cooking the salmon to prevent any residual fishy taste from mingling with the rice mixture. Customize Your Heat: Adjust red chili flakes according to your spice preference. For a milder version, simply omit them altogether. Add Extra Veggies: Incorporate quick-cooking vegetables like asparagus or bell peppers into the rice mixture for added nutrition and color. Choose Fresh or Frozen: Whether using fresh or frozen salmon for this Mediterranean Salmon dish, ensure it’s sustainably sourced for the best flavor and impact. Storage Tips for Mediterranean Salmon Fridge: Store leftovers in an airtight container for up to 2 days. Ensure the salmon is cooled before sealing to maintain texture and flavor. Freezer: Freeze leftovers in an airtight container for up to 2 months. Thaw in the refrigerator overnight before reheating. Reheating: Gently reheat in a skillet over low heat to avoid overcooking the salmon. Adding a splash of lemon juice can help refresh flavors in your Mediterranean Salmon. Room Temperature: Serve fresh directly from the pan, but if you have leftovers, ensure they are refrigerated within 2 hours for food safety. Mediterranean Salmon: Customization Ideas Feel free to explore and adapt this Mediterranean Salmon dish to fit your tastes and dietary needs! Dairy-Free: Replace feta cheese with a non-dairy alternative for a creamy yet dairy-free option. You can even use cashew cream to add richness. Vegetarian: Swap salmon with marinated tofu or grilled eggplant for a hearty, plant-based alternative. The chewy texture will absorb all the lovely flavors. Gluten-Free: Use quinoa instead of jasmine rice to maintain gluten-free status while boosting protein content. Quinoa’s nutty flavor adds depth to the dish. Spicy: Amp up the heat by adding sliced jalapeños or a dash of cayenne pepper to the rice mixture. This will give your meal a delightful kick! Herb-Infused: Experiment with fresh herbs like basil or dill as substitutes or additions to the oregano. These aromatic herbs will elevate the freshness in your dish remarkably. Extra Veggies: Toss in a handful of kale or baby spinach while the rice heats for bright greens and added nutrition. They cook down beautifully and give a beautiful color contrast. Mediterranean Twist: Incorporate capers along with the olives for extra brininess and complexity. Their pungent flavor will elevate the overall dish. Hearty Additions: For additional texture, sprinkle in some toasted pine nuts or walnuts before serving. This will lend a lovely crunch that complements the creamy feta well. If you’re craving more delicious options, check out my Grilled Pineapple Salmon for a sweet twist or the fresh flavors of Mediterranean Chicken Pasta for a heartier meal! What to Serve with One-Pan Mediterranean Salmon Elevate your dinner experience by pairing this vibrant dish with sides that perfectly balance and enhance its flavors. Crisp Green Salad: A light salad with mixed greens and a lemon vinaigrette adds a refreshing crunch, complementing the rich salmon beautifully. Garlic Roasted Asparagus: Roasted asparagus drizzled with olive oil creates a delightful contrast, both visually and in taste, adding a tender, earthy touch. Quinoa Tabbouleh: This herby, lemony salad adds a burst of freshness and texture while remaining gluten-free and nutrient-dense alongside the salmon. Mediterranean Couscous: Fluffy couscous with herbs and veggies makes for a hearty side, enhancing the Mediterranean theme and adding substance to your meal. Creamy Hummus: A smooth hummus dip served with warm pita bread introduces a creamy texture that balances the flakiness of the salmon, making it perfect for sharing. Roasted Sweet Potatoes: The natural sweetness of roasted sweet potatoes offers a delightful contrast to the savory notes of the dish, creating a well-rounded plate. Sauvignon Blanc: A chilled glass of Sauvignon Blanc brightens the entire meal, complementing the dish’s lemony undertones and enhancing the overall dining experience. Baklava: For a sweet finish, serve homemade or store-bought baklava, a traditional Mediterranean dessert that adds a touch of sweetness to this savory meal. Mediterranean Salmon Recipe FAQs What kind of salmon should I use? Absolutely! You can use either fresh or frozen salmon fillets for this recipe. Fresh salmon is ideal for the best flavor and texture, while frozen salmon is a convenient option if you want to keep some on hand. Just ensure that any frozen salmon is properly thawed before cooking for even results. How do I store leftovers of the Mediterranean Salmon? For storage, simply place any leftovers in an airtight container in the refrigerator. They will stay fresh for up to 2 days. Be sure to let the salmon cool to room temperature before sealing it, as this helps maintain its texture and flavor. Can I freeze Mediterranean Salmon? Yes, you can freeze leftovers! To do so, place the salmon and rice mixture in an airtight container for up to 2 months. When you’re ready to enjoy it again, thaw the container in the refrigerator overnight. When reheating, do so gently on low heat in a skillet to prevent overcooking the salmon. What if my salmon doesn’t cook through? If your salmon isn’t cooking quickly enough, you might need to check the heat level. Ensure your skillet is hot enough when you add the fish. If cooking for longer, cover the skillet with a lid to help trap heat and steam. Aim for a cooking time of about 9 minutes total (4 minutes skin-side up, 5 minutes flipped) for perfectly cooked salmon. Are there dietary considerations I should be aware of? Certainly! This dish is gluten-free and high in protein, making it suitable for many dietary preferences. However, if you’re cooking for someone with allergies, be cautious with the feta cheese and olives, as they can be common allergens. For a dairy-free version, simply substitute the feta with a non-dairy alternative or omit it altogether. How can I adjust the spice level of this dish? Very easy! If you prefer a milder taste, simply adjust the amount of red chili flakes used or leave them out entirely. The recipe is flexible, so you can adjust spices to suit your family’s palate. Remember, the more the merrier when it comes to flavor! Mediterranean Salmon: Flavorful One-Pan Dinner in 30 Minutes Experience the taste of the Mediterranean with this healthy and easy salmon recipe, ready in just 30 minutes. Print Recipe Pin Recipe Prep Time 10 minutes minsCook Time 20 minutes minsTotal Time 30 minutes mins Servings: 4 servingsCourse: DinnerCuisine: MediterraneanCalories: 450 Ingredients Equipment Method Nutrition Notes Ingredients 1x2x3x? For the Salmon4 fillets Salmon Use fresh or frozen salmon fillets.1 teaspoon Salt Adjust to taste.1 teaspoon Smoked paprika Substitute with regular paprika for less smokiness.For the Rice Mixture2 cups Cooked jasmine rice Can substitute with quinoa.1 can Chickpeas Drained; can use cooked lentils.1 cup Cherry tomatoes Halved; can use diced regular tomatoes.1/2 cup Kalamata olives Sliced; choose based on preference.1/2 cup Green olives Sliced; choose based on preference.2 tablespoons Freshly squeezed lemon juice Bottled lemon juice can be used.1 tablespoon Chopped fresh oregano Optional; can omit.For the Feta Mixture1 cup Feta cheese Crumbled; can substitute with goat cheese.2 tablespoons Olive oil Can replace with avocado oil.1 teaspoon Dried oregano For seasoning.1 teaspoon Dried parsley For seasoning.For Extra Flavor1/2 teaspoon Red chili flakes Adjust to taste or omit. Equipment Large Skillet Method Preparation InstructionsHeat a large skillet over medium heat and add 1 tablespoon of olive oil. Season the salmon fillets generously with smoked paprika, dried oregano, dried parsley, red chili flakes, and salt. Place the salmon skin-side up in the pan when hot.Cook the salmon undisturbed for about 4 minutes until golden-brown, then flip and cook for an additional 5 minutes until opaque.In the same skillet, add the cooked jasmine rice, drained chickpeas, halved cherry tomatoes, sliced olives, and freshly squeezed lemon juice. Stir to combine and heat on medium for 3-4 minutes.In a bowl, combine crumbled feta cheese with olive oil, lemon juice, and a pinch of oregano. Stir until creamy.Fold half of the feta mixture into the warm rice mixture, then place the cooked salmon on top, topping with the remaining feta mixture. Nutrition Serving: 1dishCalories: 450kcalCarbohydrates: 45gProtein: 30gFat: 20gSaturated Fat: 5gPolyunsaturated Fat: 10gMonounsaturated Fat: 5gCholesterol: 70mgSodium: 600mgPotassium: 800mgFiber: 10gSugar: 5gVitamin A: 500IUVitamin C: 10mgCalcium: 150mgIron: 2mg NotesEnsure skillet is well-heated before adding salmon for a perfect sear. Clean the skillet after cooking salmon to prevent fishy taste. Adjust spice levels according to preference. Tried this recipe?Let us know how it was!
