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Mediterranean Salmon

Mediterranean Salmon
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Mediterranean Salmon is a fresh, flavorful dish that combines wild-caught salmon with a vibrant marinade of fresh herbs, tangy lemon juice, garlic, and extra virgin olive oil. This healthy and easy recipe takes under 30 minutes from start to finish, delivering juicy, tender salmon with bright Mediterranean flavors perfect for any meal occasion.

Ingredients

Scale

Salmon and Marinade

  • 4 fresh salmon fillets (wild-caught or sustainably farmed, about 6 oz each)
  • 3 tablespoons extra virgin olive oil
  • 3 garlic cloves, minced
  • 2 tablespoons fresh lemon juice (about 1 lemon)
  • 2 tablespoons chopped fresh parsley
  • 1 tablespoon chopped fresh dill
  • 1 tablespoon chopped fresh oregano
  • Sea salt, to taste
  • Black pepper, to taste

Optional Toppings

  • 1 cup cherry tomatoes, halved
  • 2 tablespoons capers, drained

Instructions

  1. Prepare the Marinade: In a small bowl, whisk together the extra virgin olive oil, freshly squeezed lemon juice, minced garlic, chopped parsley, dill, oregano, sea salt, and black pepper. This mixture will infuse the salmon with vibrant, fresh Mediterranean flavors.
  2. Marinate the Salmon: Place the salmon fillets in a shallow dish or zip-top bag. Pour the marinade evenly over the fillets, ensuring each piece is fully coated. Cover and refrigerate for at least 15 minutes, but no more than 30, to allow the flavors to penetrate without cooking the fish.
  3. Preheat the Oven or Grill: If baking, preheat your oven to 400°F (200°C). For grilling, prepare the grill to medium-high heat. Proper temperature ensures even cooking and moisture retention.
  4. Cook the Salmon: For baking, place salmon skin-side down on a lined baking sheet and roast for 12-15 minutes until opaque and flaky. For grilling, place salmon skin-side down on the grill grates and cook 4-5 minutes per side, avoiding frequent flipping to maintain tenderness and grill marks.
  5. Add Optional Toppings: After cooking, top salmon with halved cherry tomatoes and capers. Sprinkle with additional fresh herbs for extra color and flavor.

Notes

  • Cook with skin-on fillets for added protection against drying and a crispy texture when grilled or pan-seared.
  • Do not marinate longer than 30 minutes to avoid altering the salmon’s texture due to lemon acidity.
  • Start checking for doneness around 10 minutes to prevent overcooking, as salmon cooks quickly.
  • Let the salmon rest a few minutes after cooking to retain juices and improve moistness.
  • Use fresh lemons instead of bottled juice for a brighter, more vibrant citrus flavor.

Nutrition

Keywords: Mediterranean salmon, healthy salmon recipe, baked salmon, grilled salmon, easy salmon dinner, omega-3 salmon dish

Find it online: https://ninagourmet.com/mediterranean-salmon/