Mediterranean Salmon Skillet
This colorful one-pan dish, Mediterranean Salmon Skillet, is full of healthy ingredients and lively flavors. A bed of seasoned rice, luscious cherry tomatoes, briny olives, and substantial chickpeas, accompanied by crumbled feta and aromatic herbs, surrounds perfectly grilled salmon fillets.
With its combination of strong spices and a pleasing variety of textures, this simple, wholesome dish perfectly embodies Mediterranean cuisine. This salmon skillet is a straightforward yet sophisticated choice that will please whether you’re searching for a quick weeknight supper or a spectacular meal to share.
Ingredients:
For the Salmon:
4 salmon fillets (about 6 oz each)
2 tablespoons olive oil
Salt and black pepper, to taste
1 teaspoon dried oregano
1 teaspoon garlic powder
1/2 teaspoon paprika
Zest of 1 lemon
For the Mediterranean Skillet:
1 tablespoon olive oil
1 red onion, thinly sliced
1 bell pepper, thinly sliced (preferably red or yellow)
1 zucchini, sliced
1 cup cherry tomatoes, halved
1/4 cup Kalamata olives, pitted and halved
1/4 cup feta cheese, crumbled
2 cloves garlic, minced
1/2 teaspoon dried oregano
1 tablespoon lemon juice (freshly squeezed)
Fresh parsley for garnish (optional)
Instructions:
Prepare the Salmon:
In a small bowl, mix together the salt, pepper, oregano, garlic powder, paprika, and lemon zest.
Rub the salmon fillets with olive oil, then sprinkle the seasoning mixture on both sides of each fillet.
Cook the Salmon:
Heat 1 tablespoon of olive oil in a large skillet over medium-high heat.
Once hot, add the salmon fillets skin-side down. Cook for about 4-5 minutes on each side until the salmon is cooked through and flakes easily with a fork (cooking time may vary depending on the thickness of the fillets).
Remove the salmon from the skillet and set aside.
Make the Mediterranean Veggie Skillet:
In the same skillet, add another tablespoon of olive oil.
Add the sliced onion, bell pepper, and zucchini. Sauté for about 5-7 minutes, stirring occasionally, until the vegetables are softened.
Add the cherry tomatoes, olives, and garlic to the skillet. Cook for an additional 2-3 minutes until the tomatoes soften slightly.
Sprinkle the dried oregano over the veggies and stir in the lemon juice.
Combine the Salmon and Veggies:
Place the cooked salmon fillets back into the skillet on top of the vegetables. Sprinkle the crumbled feta cheese over everything.
Let it all cook together for 1-2 more minutes until everything is heated through.
Serve:
Garnish with fresh parsley if desired.
Serve hot, with a side of rice, couscous, or a simple salad to complete your meal!
Enjoy this vibrant and flavorful Mediterranean-inspired dish!
Tips & Variations for Mediterranean Salmon Skillet:
Tips for the Best Mediterranean Salmon Skillet:
Perfectly Sear the Salmon: Pat the salmon dry before seasoning to ensure a crispy, golden crust. Sear it over medium-high heat for 3-4 minutes per side.
Use Fresh Herbs: Fresh thyme, oregano, or parsley add vibrant flavor—sprinkle them on just before serving for the best taste.
Don’t Overcook the Salmon: Aim for an internal temperature of 125-130°F (52-54°C) for medium, or 135-145°F (57-63°C) for well-done.
Enhance the Rice: Cook the rice in vegetable or chicken broth instead of water for extra depth of flavor.
Balance the Flavors: If the dish tastes too salty from the olives and feta, add a squeeze of lemon juice to brighten it up.
Variations & Customizations:
Grain Swap: Instead of rice, use quinoa, couscous, or cauliflower rice for a low-carb version.
Add More Veggies: Toss in zucchini, spinach, or roasted red peppers for extra color and nutrients.
Make It Spicy: Add a pinch of red pepper flakes or a drizzle of harissa for some heat.
Dairy-Free Option: Skip the feta or use a plant-based alternative.
Protein Alternatives: Try this skillet with shrimp, chicken, or tofu instead of salmon.
Nutrition Facts:
Based on a serving size of roughly one salmon fillet with a portion of rice, vegetables, and toppings, the following is an approximate nutritional breakdown for a serving of Mediterranean Salmon Skillet:
Approximately 550–600 kcal per serving is the estimated nutritional value.
40g of protein About 45g of carbohydrates Fiber: about 7g Sugars: about 6g About 25g of fat About 6g of saturated fat About 80 milligrams of cholesterol
600–800 mg of sodium (depending on feta and olives)
Important Nutrients:
High levels of omega-3 fatty acids (found in salmon)
Moderately high in vitamin C from bell peppers and tomatoes
Good source of iron (from spinach and chickpeas if added)
Moderate calcium intake from feta cheese