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Mediterranean Salmon

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.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 450

Ingredients
  

For the Salmon
  • 4 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 Mixture
  • 2 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 Mixture
  • 1 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 Flavor
  • 1/2 teaspoon Red chili flakes Adjust to taste or omit.

Equipment

  • Large Skillet

Method
 

Preparation Instructions
  1. Heat 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.
  2. Cook the salmon undisturbed for about 4 minutes until golden-brown, then flip and cook for an additional 5 minutes until opaque.
  3. 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.
  4. In a bowl, combine crumbled feta cheese with olive oil, lemon juice, and a pinch of oregano. Stir until creamy.
  5. 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

Notes

Ensure 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.

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