Fresh Mediterranean Salmon: A Flavorful & Healthy Dish

If you’re looking for a light, healthy, and flavor-packed meal, this Fresh Mediterranean Salmon is the perfect choice! Infused with garlic, olive oil, cherry tomatoes, fresh herbs, and a hint of lemon, this dish brings out the vibrant, fresh flavors of the Mediterranean while keeping the salmon moist and flaky.

Whether you’re making it for a quick weeknight dinner or an elegant meal for guests, this one-pan Mediterranean salmon is easy to make, full of nutrition, and absolutely delicious!

Why You’ll Love This Recipe

Fast & Easy – Ready in just 25 minutes with minimal prep.
Packed with Mediterranean Flavors – Fresh herbs, tomatoes, garlic, and olive oil create a bold and bright taste.
Healthy & Nutritious – Salmon is loaded with omega-3s, lean protein, and essential vitamins.
Perfect for Any Occasion – A light and elegant dish that works for weeknight meals or special dinners.

Ingredients

For the Salmon:

2 salmon fillets (6 oz each, skin-on or skinless)
2 tablespoons olive oil
2 cloves garlic, minced
½ teaspoon salt
½ teaspoon black pepper
½ teaspoon paprika
½ teaspoon dried oregano
½ teaspoon ground cumin (optional, for depth)
1 tablespoon lemon juice
1 teaspoon lemon zest

For the Mediterranean Sauce:

1 cup cherry tomatoes, halved
3 tablespoons olive oil
2 tablespoons capers (optional, for a briny kick)
¼ cup fresh parsley, chopped
¼ cup kalamata olives, chopped
1 teaspoon red pepper flakes (optional, for spice)
1 teaspoon balsamic vinegar (for balance)

For Garnish:

Extra fresh parsley or basil
Lemon wedges

Step-by-Step Instructions

1. Prepare the Salmon

Pat the salmon dry with a paper towel.
In a small bowl, mix olive oil, garlic, salt, pepper, paprika, oregano, cumin, lemon juice, and zest.
Rub the mixture over both sides of the salmon fillets.
Let the salmon marinate for 10-15 minutes while you prepare the sauce.

2. Make the Mediterranean Sauce

In a small skillet, heat olive oil over medium heat.
Add cherry tomatoes, capers, and red pepper flakes.
Cook for 5 minutes, stirring occasionally, until the tomatoes soften.
Stir in kalamata olives, balsamic vinegar, and fresh parsley.
Remove from heat and set aside.

3. Cook the Salmon

Pan-Seared Method (Crispy)

Heat 2 tablespoons olive oil in a large skillet over medium-high heat.
Place the salmon skin-side down and cook for 4-5 minutes, until the skin is crispy.
Flip and cook for another 2-3 minutes, until salmon is cooked through.

Baked Method (Easy & Hands-Off)

Preheat oven to 400°F (200°C).
Place salmon in a baking dish, drizzle with olive oil, and bake for 12-15 minutes.
Broil for the last 2 minutes for a golden finish.

4. Serve & Enjoy

Spoon the Mediterranean sauce over the salmon.
Garnish with fresh parsley and lemon wedges.
Serve hot with rice, couscous, quinoa, or roasted vegetables.

Best Sides to Serve with Mediterranean Salmon

Lemon Herb Rice – A perfect pairing for soaking up the sauce.
Greek Salad – Crisp cucumbers, tomatoes, feta, and olives add freshness.
Garlic Roasted Potatoes – A hearty and flavorful side.
Warm Pita Bread & Hummus – For a Mediterranean-inspired meal.
Grilled Asparagus or Zucchini – Adds a smoky veggie touch.

Tips for the Best Mediterranean Salmon

Use Fresh Salmon – Wild-caught salmon has the best flavor and texture.
Don’t Overcook – Salmon should be flaky but moist. Aim for an internal temp of 130-135°F.
Marinate for Extra Flavor – Even 10 minutes makes a big difference.
Try a Yogurt Sauce – A drizzle of Greek yogurt mixed with lemon and garlic adds creaminess.

How to Store & Reheat

Refrigerator: Store leftovers in an airtight container for up to 3 days.
Freezer: Freeze cooked salmon for up to 2 months. Thaw before reheating.
Reheat: Warm in a skillet over medium heat or in the oven at 300°F for 5-7 minutes.

Why This Recipe is a Must-Try

This Fresh Mediterranean Salmon is a light, healthy, and flavorful dish that’s easy to make but tastes restaurant-quality. Whether you’re meal-prepping for the week or serving guests, this dish never fails to impress!

So grab some salmon, fresh herbs, and tomatoes, and bring the Mediterranean flavors to your kitchen tonight!