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Mediterranean Salmon

Mediterranean Salmon: Flavorful One-Pan Dinner in 30 Minutes

Enjoy a delightful Mediterranean Salmon recipe packed with flavors and ready in just 30 minutes.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 450
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Salmon
  • 4 fillets Salmon fresh or frozen
  • 1 teaspoon Smoked paprika
  • 1 teaspoon Dried oregano or Italian seasoning
  • 1 teaspoon Dried parsley or fresh parsley
  • 1/2 teaspoon Red chili flakes adjust to taste
  • 1 teaspoon Salt sea salt preferred
For Cooking
  • 3 tablespoons Olive oil extra virgin recommended
For the Base
  • 2 cups Cooked jasmine rice or quinoa/cauliflower rice
  • 1 can Canned chickpeas drained
  • 1 cup Cherry tomatoes sliced
  • 1/2 cup Kalamata olives or green olives
For the Finishing Touch
  • 3 tablespoons Freshly squeezed lemon juice adjust to taste
  • 1/2 cup Feta cheese or non-dairy feta
  • 1 tablespoon Chopped fresh oregano or more dried oregano

Equipment

  • large cast-iron skillet

Method
 

Step-by-Step Instructions
  1. Preheat a large cast iron skillet over medium heat for about 4 minutes until hot.
  2. Season salmon fillets with smoked paprika, dried oregano, parsley, red chili flakes, and salt. Drizzle 1 tablespoon olive oil over the fillets.
  3. Add 2 tablespoons olive oil to the hot skillet and place the salmon fillets skin-side up. Cook undisturbed for 4 minutes.
  4. Flip the salmon skin-side down and reduce heat to medium. Cook for an additional 5 minutes until opaque and flakes easily.
  5. In the same skillet, combine cooked rice, chickpeas, cherry tomatoes, and Kalamata olives. Pour in 3 tablespoons lemon juice and cook for 3-4 minutes.
  6. In a bowl, mix feta cheese with 1 tablespoon olive oil, a squeeze of lemon juice, and chopped oregano.
  7. Mix half of the feta mixture into the rice blend, then nestle the salmon on top. Sprinkle remaining feta on each piece.
  8. Serve hot, garnished with extra fresh oregano.

Nutrition

Serving: 1servingCalories: 450kcalCarbohydrates: 30gProtein: 35gFat: 20gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gCholesterol: 70mgSodium: 600mgPotassium: 800mgFiber: 8gSugar: 3gVitamin A: 500IUVitamin C: 15mgCalcium: 150mgIron: 3mg

Notes

For best texture, store salmon and rice separately in the fridge. Reheat to 145°F for safety.

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