Mediterranean Salmon.

Simply pan-seared salmon topped with a fresh and vibrant Mediterranean salad of parsley, tomatoes, red onion, capers and feta in a red wine and extra virgin olive oil vinaigrette. This is a healthy, flavor-packed and satisfying salmon recipe that’s quick to prepare (ready in 15 minutes!) and simple enough for a weeknight.

A salmon filet topped with a mediterranean salad on a white plate.

We eat salmon at least twice a week, but you guys already know that. Lexi loves it (she’s a salmon, butter and pasta monster), and so do Adrian and I. Lucca is touch and go with salmon, but he’ll usually try a bite, as long as it’s not heavily spiced. Over the past few months, I’ve increased the amount of salmon we’ve been buying at our local fish market, The Clam Man, because Lexi will easily eat 1/4 – 1/2 lb all by herself. At the market, they usually have 3 different salmon options for us to choose from (farmed, wild and organic sashimi grade). Typically, I’ll go with whatever looks best, which most often is the organic sashimi grade salmon. It is just so good.

{Side note – one of my goals for 2020 is to continue feeding our love for salmon, while also branching out and trying out more locally caught options. For example, last week, I got our usual pound of salmon, plus a 1/2 lb of a black cod. This week, I’ll do the same, but go with cape bay scallops.}

Anyhow, back to the salmon :).

Because of the frequency of our salmon dinners, we like trying out new, easy and creative takes on salmon recipes. This one came about because I was craving something bright, briny and fresh atop our pan-seared salmon and this Mediterranean style salad was the perfect match. And the best part of this fish dinner is that the whole thing is ready in 15 minutes (or less!).

 

An overhead shot of a Mediterranean style salad with parsley, tomatoes, red onion and capersThis salad comes together in minutes and is crunchy, briny, tangy and colorful – a perfect match to the rich, buttery salmon. The salad ingredients are simple:

  • tomatoes
  • parsley
  • red onion
  • capers (if you don’t have capers, you can sub sliced or halved pitted olives)
  • feta
  • extra virgin olive oil
  • red wine vinegar
  • kosher salt & ground pepper

And the pan-seared salmon is even simpler. Here’s what you need:

  • 1 1/2 lbs salmon filet
  • kosher salt
  • black pepper

We used a well seasoned cast-iron skillet to cook the salmon, but you can use whatever skillet (or grill pan) you have.

We served this salmon recipe with smashed potatoes. It would also be great with a crusty baguette (to soak up those salad juices!) or any cooked whole grain (quinoa, brown rice, etc).

A pan seared piece of salmon on a white plate with a Mediterranean style salad overtop.

Aside from salmon’s melt in your mouth texture and buttery flavor, which we all love, salmon is a nutrient powerhouse. How so?

Health Benefits of Salmon:

  • Rich in omega-3 fatty acids
    • omega-3s may reduce inflammation, decrease overall disease risk and lower blood pressure
    • consumption of fatty fish may be beneficial for brain health (reduce depressive and anxiety symptoms) and heart health
  • Rich in protein, essential for muscle and bone health
  • Rich in selenium, important for bone health and thyroid function
  • Rich in B vitamins, important for energy production
  • Rich in potassium, essential for controlling blood pressure
  • Rich in antioxidants, particularly Astaxanthin, which is responsible for salmon’s orangish-red color

You can find more information about the health benefits of salmon and seafood, in general, from my friends at the Seafood Nutrition Partnership. They also have some great shellfish and fish recipes on their site, some contributed by Registered Dietitian seafood lovers.

Here’s how to make this Mediterranean Salmon fish dinner:

A pan seared piece of salmon on a white plate with a Mediterranean style salad overtop.
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5 from 1 vote

Mediterranean Salmon

Simply pan-seared salmon topped with a fresh and vibrant mediterranean salad of parsley, tomatoes, red onion, capers and feta in a red wine and extra virgin olive oil vinaigrette. This is a healthy, flavor-packed and satisfying salmon recipe that’s quick to prepare (ready in 15 minutes!) and simple enough for a weeknight.
Course Main Course
Cuisine Mediterranean
Keyword Mediterranean Salmon
Total Time 15 minutes
Servings 4 people

Ingredients

For the Pan Seared Salmon

  • 1 1/2 pounds salmon filet cut into 4 equal sized portions
  • kosher salt
  • ground black pepper
  • 1 teaspoon avocado or canola oil

For the Mediterranean Salad

  • 1 cup grape tomatoes halved
  • 1/2 cup parsley leaves only (keep whole, or chop, your choice)
  • 1/2 medium red onion diced
  • 1/4 cup capers drained
  • 1/4 cup extra virgin olive oil
  • 2 tablespoons red wine vinegar
  • 1/4 teaspoon kosher salt
  • 1/8 teaspoon ground black pepper
  • 1/4 cup feta cheese crumbles

Instructions

For the Pan Seared Salmon

  • Season salmon well with salt and ground pepper.
  • Heat a large cast-iron skillet over medium high heat. Add oil. When oil is hot, add salmon filets to the skillet, skin side down. Cook 3-4 minutes. Flip salmon and cook an additional 3-4 minutes, or until salmon is just cooked through. Fish usually takes 8-10 minutes per inch of thickness.

For the Mediterranean Salad

  • While the salmon is cooking, combine all salad ingredients in a medium-sized bowl, except feta cheese. Mix well.

For serving

  • Plate salmon onto 4 plates and top with Mediterranean Salad. Sprinkle with feta cheese. Serve.

Notes

For a dairy free option, omit feta cheese. 

An image of a fork digging into a Mediterranean Salmon recipe on a bright white plate.

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A PIN of a Mediterranean Salmon recipe. A salmon filet on a white plate topped with a parsley salad.

Looking for a another salmon favorite? Try this Spiced Baked Salmon. We make this weekly and serve it over and over for guests.

And, if you want an almost endless list of salmon recipes to try, check out this roundup of the 50 best salmon recipes, all created by Registered Dietitians. You’ll be sure to find a few new favorites.