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Mediterranean Salmon

Mediterranean Salmon: A Flavor-Packed One-Pan Delight

Enjoy a vibrant Mediterranean Salmon dish packed with flavor and nutrition, ready in just 30 minutes.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 450

Ingredients
  

For the Salmon
  • 4 fillets Fresh Salmon Choose high-quality salmon like king or sockeye.
For the Rice Base
  • 1 cup Jasmine Rice Can be swapped with basmati or brown rice.
  • 1 can Chickpeas Canned, rinsed to remove excess sodium.
  • 1 cup Cherry Tomatoes Halved, fresh and sweet.
For the Flavor
  • 1 teaspoon Smoked Paprika Adds a warm, smoky taste.
  • 1 teaspoon Dried Oregano Essential for Mediterranean aroma.
  • 2 tablespoons Olive Oil Use extra virgin for best flavor.
  • 1/4 teaspoon Red Chili Flakes Adjust to heat preference.
  • 1 teaspoon Salt Adjust to taste.
For the Dressing
  • 2 tablespoons Lemon Juice Freshly squeezed.
  • 1/2 cup Feta Cheese Crumbled.
For Garnish
  • 1 tablespoon Dried Parsley Can be substituted with fresh parsley.
  • 1/2 cup Olives Mix of kalamata and green.

Equipment

  • cast-iron skillet

Method
 

Step-by-Step Instructions
  1. Heat a cast iron skillet over medium heat. Season fresh salmon fillets with smoked paprika, oregano, salt, and olive oil. Cook skin side up for 4 minutes, then flip and cook skin side down for 5 minutes until cooked through.
  2. In the same skillet, add pre-cooked jasmine rice, drained chickpeas, halved cherry tomatoes, and olives. Pour in lemon juice, seasoning with salt and black pepper. Stir and cook for 3-4 minutes until warmed through.
  3. In a small bowl, combine crumbled feta cheese with olive oil, lemon juice, and dried oregano to create a creamy dressing.
  4. Incorporate half of the feta mixture into the rice. Place salmon on top and dollop remaining feta mixture over it. Garnish with fresh oregano leaves.

Nutrition

Serving: 1servingCalories: 450kcalCarbohydrates: 35gProtein: 35gFat: 20gSaturated Fat: 5gPolyunsaturated Fat: 6gMonounsaturated Fat: 7gCholesterol: 80mgSodium: 800mgPotassium: 600mgFiber: 8gSugar: 4gVitamin A: 600IUVitamin C: 15mgCalcium: 150mgIron: 2mg

Notes

This dish stores well in the fridge for 2-3 days and is perfect for meal prep. Reheat gently without tomatoes to maintain texture.

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