Mediterranean Salmon Recipe is one of my favorite dishes to prepare. The vibrant flavors of the Mediterranean come together beautifully with tender salmon. I remember the first time I made this recipe for my family. The aroma filled my kitchen, and everyone gathered around the table, excited to dig in. Since then, this dish has become a staple in my home, and I can’t wait to share it with you.
Why Mediterranean Salmon Recipe?
Salmon is not only delicious but also packed with nutrients. It is rich in omega-3 fatty acids, which are great for heart health. The Mediterranean diet is known for its focus on fresh ingredients, healthy fats, and bold flavors. Combining these elements creates a dish that is both satisfying and nourishing.
Ingredients for Mediterranean Salmon Recipe
To make this Mediterranean Salmon Recipe, you will need the following ingredients:
- 4 salmon fillets (about 6 ounces each)
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 lemon, juiced and zested
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon salt
- ½ teaspoon black pepper
- 1 cup cherry tomatoes, halved
- 1 cup kalamata olives, pitted and sliced
- ¼ cup fresh parsley, chopped
- Feta cheese, crumbled (optional)
How to Prepare Mediterranean Salmon Recipe
Start by preheating your oven to 400°F (200°C). While the oven heats up, prepare the marinade for the salmon. In a small bowl, mix together olive oil, minced garlic, lemon juice, lemon zest, oregano, thyme, salt, and black pepper. This marinade will infuse the salmon with flavor.
Once the marinade is ready, place the salmon fillets in a shallow dish. Pour the marinade over the fillets, ensuring they are well coated. Allow the salmon to marinate for about 15-20 minutes. This step enhances the taste and makes the fish more tender.
Roasting the Vegetables
While the salmon is marinating, prepare the vegetables. In a large bowl, combine the halved cherry tomatoes and sliced kalamata olives. Drizzle with a bit of olive oil and sprinkle with salt and pepper. Toss the vegetables to coat them evenly.
Spread the tomatoes and olives on a baking sheet lined with parchment paper. This will make cleanup easier later. Roast the vegetables in the oven for about 10 minutes. They should be slightly softened and fragrant.
Baking the Salmon
After the vegetables have roasted for 10 minutes, remove the baking sheet from the oven. Place the marinated salmon fillets on top of the roasted vegetables. If you like, sprinkle some crumbled feta cheese over the salmon for added flavor.
Return the baking sheet to the oven and bake for an additional 15-20 minutes. The salmon should be cooked through and flake easily with a fork. The vegetables will continue to soften and absorb the flavors from the salmon.
Serving
Once the salmon is done, remove it from the oven and let it rest for a few minutes. This allows the juices to redistribute. Serve the salmon fillets over the roasted vegetables, garnished with fresh parsley. A wedge of lemon on the side adds a nice touch and extra brightness.
Pair this Mediterranean Salmon Recipe with a side of quinoa or couscous for a complete meal. A simple green salad dressed with olive oil and vinegar also complements the dish beautifully.
Storage Tips
If you have leftovers, store them in an airtight container in the refrigerator. The salmon will stay fresh for up to three days. Reheat gently in the microwave or in a skillet over low heat to avoid drying it out.
Variations of Mediterranean Salmon
One of the best things about this recipe is its versatility. You can easily customize it to suit your taste. Here are a few ideas:
- Add more vegetables: Feel free to include bell peppers, zucchini, or spinach for added nutrition and flavor.
- Change the herbs: Try using fresh herbs like basil or dill instead of dried oregano and thyme.
- Use different fish: If you prefer, substitute salmon with trout or even chicken for a different protein option.
Why I Love This Mediterranean Salmon Recipe
This Mediterranean Salmon Recipe is a go-to for me because it is simple, healthy, and packed with flavor. I love how quickly it comes together, making it perfect for busy weeknights. The combination of fresh ingredients and bold flavors always impresses my family and friends.
Nutritional Benefits of Salmon
Salmon is not only tasty but also incredibly nutritious. Here are some of the benefits of including salmon in your diet:
- Heart Health: The omega-3 fatty acids in salmon help lower blood pressure and reduce the risk of heart disease.
- Brain Function: Omega-3s are also linked to improved brain function and may help prevent cognitive decline.
- High in Protein: Salmon provides a great source of protein, which is essential for muscle growth and repair.