Go Back
–+ servings
Mediterranean Salmon

Mediterranean Salmon: Quick One-Pan Delight in 30 Minutes

Experience Mediterranean Salmon, a quick one-pan meal that offers rich flavors and healthy omega-3s in just 30 minutes.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 380
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Salmon
  • 2 lb Salmon The star of the dish, bringing rich omega-3 fatty acids for heart health.
  • 1 tsp Smoked Paprika Infuses a warm, smoky flavor.
  • ½ tsp Dried Oregano Offers a classic herbaceous touch.
  • ½ tsp Dried Parsley Adds a fresh flavor note.
  • ¼ tsp Red Chili Flakes Introduces gentle heat.
  • ¼ tsp Salt Essential for flavor enhancement.
For the Rice Mixture
  • 3 tbsp Olive Oil Used to cook the salmon and enrich the mixture.
  • 1.5 cups Jasmine Rice Cooked, serves as a comforting base.
  • 15 oz Chickpeas Canned, a great source of protein.
  • 6 oz Cherry Tomatoes Bursting with juiciness.
  • ⅓ cup Kalamata Olives Brings briny depth.
  • ¼ cup Green Olives Adds flavor enhancement.
  • 3 tbsp Fresh Lemon Juice Brightens the dish.
For the Feta Mixture
  • 6 oz Feta Cheese Creamy and tangy, complements salmon.
  • 2 tbsp Fresh Oregano Optional, a vibrant garnish.

Equipment

  • large cast iron skillet

Method
 

Step-by-Step Instructions
  1. Prepare Salmon: Heat a large cast iron skillet over medium heat, season salmon with spices and 1 tbsp olive oil, then add to the pan.
  2. Cook Salmon: Add 2 tbsp olive oil, cook salmon skin-side up for 4 minutes, then flip and cook for another 5 minutes.
  3. Make Mediterranean Rice: In the same skillet, mix jasmine rice, chickpeas, tomatoes, and olives; add lemon juice and cook for 5 minutes.
  4. Prepare Feta Mixture: In a bowl, mix feta, 1 tbsp olive oil, lemon juice, and oregano; set aside.
  5. Assemble Dish: Incorporate half of the feta into the rice, reheat salmon for 2 minutes, and top with remaining feta and oregano.

Nutrition

Serving: 1servingCalories: 380kcalCarbohydrates: 30gProtein: 35gFat: 15gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gCholesterol: 70mgSodium: 600mgPotassium: 800mgFiber: 8gSugar: 2gVitamin A: 500IUVitamin C: 15mgCalcium: 250mgIron: 3mg

Notes

Pat salmon dry before seasoning for a better sear. Check for freshness at the store when purchasing salmon.

Tried this recipe?

Let us know how it was!