Mediterranean Salmon with Avocado Salsa
This vibrant dish features pan-seared or grilled salmon fillets seasoned with Mediterranean herbs, then topped with a creamy-fresh avocado salsa. It’s nutrient-rich, high in protein, and loaded with heart-healthy fats — a beautiful balance of flavor and wellness on one plate.
⏱ Time
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Ingredients
For the Salmon
4 salmon fillets (about 6 oz / 170g each)
1 ½ tbsp olive oil
1 tsp garlic powder
½ tsp paprika
½ tsp dried oregano
½ tsp dried thyme or basil
Salt and black pepper, to taste
Lemon wedges, for serving
For the Avocado Salsa
1 large ripe avocado, diced
1 cup cherry tomatoes, halved
¼ cup red onion, finely diced
2 tbsp fresh parsley or cilantro, chopped
1 tbsp extra virgin olive oil
Juice of ½ lemon (or lime)
Salt and pepper, to taste
Instructions
Step 1: Prepare the Salmon
1. Pat salmon fillets dry with paper towels.
2. In a small bowl, mix olive oil, garlic powder, paprika, oregano, thyme, salt, and pepper.
3. Rub the mixture evenly over the salmon fillets.
Step 2: Cook the Salmon
Option 1 – Pan-Seared:
1. Heat a nonstick skillet over medium heat.
2. Add a drizzle of olive oil and place salmon skin-side down.
3. Cook for 4–5 minutes per side, until golden and flaky.
Option 2 – Grilled:
1. Preheat grill to medium-high.
2. Oil the grates lightly.
3. Grill salmon for 4–5 minutes per side, until cooked through with nice grill marks.
Step 3: Make the Avocado Salsa
1. In a bowl, combine diced avocado, tomatoes, red onion, parsley, olive oil, and lemon juice.
2. Season with salt and pepper.
3. Toss gently to coat without mashing the avocado.
Step 4: Assemble and Serve
1. Place cooked salmon fillets on a serving plate.
2. Spoon generous portions of avocado salsa on top.
3. Serve immediately with lemon wedges for an extra citrus burst.
Notes & Tips
For extra flavor: Add a pinch of chili flakes to the salmon seasoning.
Don’t overcook the salmon: It should flake easily but stay moist in the center.
Add-ons: Serve with a side of herbed rice, quinoa, or roasted vegetables for a complete meal.
Make it creamy: Mix a spoon of Greek yogurt into the salsa for a tangy twist.
❓ Frequently asked questions FAQ
Q: Can I bake the salmon instead?
A: Yes — bake at 400°F (200°C) for 12–15 minutes, or until the salmon flakes easily with a fork.
Q: How can I make this dairy-free or keto-friendly?
A: It already is! Just skip any optional yogurt additions.
Q: How long does avocado salsa last?
A: It’s best served fresh, but it’ll keep up to 1 day in the fridge with plastic wrap pressed against the surface to prevent browning.
Nutritional Information
Calories: 470 kcal
Protein: 38g
Fat: 32g
Carbohydrates: 8g
Fiber: 4g
Sugar: 2g