Mediterranean-Style Salmon: A Recipe Guide

Mediterranean-style salmon is known for its vibrant flavors, healthy ingredients, and simple preparation, often allowing for a single-pan or sheet-pan approach.

Key Characteristics & Flavor Profile:

• Bright & Zesty: Often features lemon juice and zest.

• Herby: Uses a variety of fresh or dried Mediterranean herbs like oregano, dill, parsley, thyme, and basil.

• Aromatic: Garlic is almost always present, sometimes onion or shallots.

• Savory & Salty: Olives (especially Kalamata) and capers are common additions.

• Fresh Veggies: Typically includes cherry tomatoes (which burst and create a natural sauce), and sometimes bell peppers, zucchini, or artichoke hearts.

• Healthy Fats: Extra virgin olive oil is central to both cooking and finishing the dish.

Common Ingredients:

• Salmon Fillets: Wild-caught is often preferred for its flavor and higher omega-3 content, but farm-raised is also perfectly fine. Aim for fillets that are about 1-inch thick for even cooking.

• Extra Virgin Olive Oil: For drizzling and cooking.

• Lemon: Both zest and juice.

• Garlic: Freshly minced or sliced.

• Cherry Tomatoes: Halved, they release their juices and sweeten as they cook.

• Kalamata Olives: Pitted and often halved.

• Capers: Small, briny flower buds that add a salty, tangy kick.

• Herbs: Fresh or dried oregano, dill, parsley, and basil are popular choices. Rosemary and thyme can also be used.

• Salt and Black Pepper: To season.

• Optional Additions: Sliced red onion, artichoke hearts, crumbled feta cheese (added at the end), or a sprinkle of red pepper flakes for heat.

How to Prepare Mediterranean-Style Salmon (Sheet Pan Method – Popular for its ease!)

The sheet pan method is very popular because it’s easy and minimizes cleanup.

Prep Time: 10-15 minutes Cook Time: 12-20 minutes (depending on thickness and desired doneness) Yields: 2-4 servings

Ingredients:

• 2 (6-8 ounce) salmon fillets, skin on or off

• 1 tablespoon extra virgin olive oil, plus more for drizzling

• 1 teaspoon dried oregano (or 1 tablespoon fresh, chopped)

• 1/2 teaspoon garlic powder (or 2 cloves minced fresh garlic)

• 1/4 teaspoon black pepper

• Pinch of salt

• 1 cup cherry tomatoes, halved

• 1/4 cup Kalamata olives, pitted and halved

• 1 tablespoon capers, drained

• 1/2 small red onion, thinly sliced (optional)

• Lemon wedges, for serving

• Fresh dill or parsley, chopped, for garnish (optional)

Instructions:

1. Preheat Oven: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper for easy cleanup.

2. Prepare Salmon: Pat the salmon fillets dry with paper towels. This helps them cook more evenly and get a better sear if you choose to pan-sear first (though not necessary for sheet pan). Place the salmon on the prepared baking sheet.

3. Season Salmon: Drizzle the salmon with about 1 teaspoon of olive oil. Sprinkle with salt, pepper, oregano, and garlic powder (or rub with minced fresh garlic).

4. Add Veggies & Aromatics: Scatter the halved cherry tomatoes, olives, capers, and sliced red onion (if using) around the salmon on the baking sheet. Drizzle the vegetables with the remaining olive oil and a pinch of salt and pepper.

5. Bake: Bake for 12-20 minutes, or until the salmon is cooked through and flakes easily with a fork. Cooking time depends on the thickness of your fillets and your desired level of doneness (medium-rare is around 12-15 minutes, medium is closer to 15-18, and well-done 18-20+ minutes).

6. Finish & Serve: Once cooked, squeeze fresh lemon juice over the salmon and vegetables. Garnish with fresh dill or parsley if desired. Serve immediately.

Serving Suggestions:

• Simple & Low-Carb: Serve with a side of steamed green beans, roasted asparagus, or a fresh Greek salad.

• Heartier Meal: Pair with quinoa, brown rice, or a light pasta like orzo for a more complete meal, still keeping within Mediterranean diet principles.

This Mediterranean-style salmon is a delicious, healthy, and easy way to bring the vibrant flavors of the Mediterranean to your table!