Mediterranean Diet Crispy Pan-Fried Salmon

Transform your weeknight dinner into a Mediterranean feast with this flavor-packed Crispy Pan-Fried Salmon recipe. Perfectly seared salmon fillets boast a golden, crispy exterior and tender, flaky interior, complemented by a vibrant medley of cherry tomatoes, Kalamata olives, capers, and a zesty lemon-garlic sauce. This quick and wholesome dish, ready in just 25 minutes, captures the essence of the Mediterranean diet with heart-healthy olive oil and a fresh parsley garnish. Whether served alongside a crisp salad or over a bed of quinoa, this dish delivers bold flavors and a nutritious punch in every bite. It's a perfect blend of simplicity, health, and gourmet appeal that will leave your guests impressed and satisfied.

Nutriscore Rating: 69/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 4 pieces (about 6 ounces each) Salmon fillets
• 3 tablespoons Olive oil
• 1 large Lemon
• 3 cloves Garlic
• 2 tablespoons Fresh parsley
• 1 cup Cherry tomatoes
• 0.5 cup Kalamata olives
• 2 tablespoons Capers
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper

Directions

Step 1

Pat the salmon fillets dry with paper towels and season them with salt and black pepper on both sides.

Step 2

Heat 2 tablespoons of olive oil in a large non-stick skillet over medium-high heat.

Step 3

Once the oil is hot, carefully place the salmon fillets in the skillet, skin side up. Cook for about 4 minutes, or until the salmon is golden brown and crispy.

Step 4

Flip the salmon fillets carefully and reduce the heat to medium. Cook for another 4-5 minutes or until the salmon is cooked to your desired level of doneness.

Step 5

While the salmon is cooking, zest and juice the lemon. Mince the garlic cloves and chop the fresh parsley.

Step 6

Remove the salmon from the skillet and set aside on a plate. Wipe the skillet with a paper towel to remove any excess oil.

Step 7

Add the remaining tablespoon of olive oil to the skillet along with the minced garlic. Cook for about 30 seconds until fragrant.

Step 8

Add the cherry tomatoes, kalamata olives, and capers to the skillet. Cook for 2-3 minutes, stirring occasionally until the tomatoes start to soften.

Step 9

Add the lemon juice and zest to the skillet, stir well to combine and allow the mixture to simmer for 1 minute.

Step 10

Place the salmon fillets back in the skillet, spooning the tomato mixture over the top. Remove from heat and sprinkle with chopped parsley.

Step 11

Serve the salmon immediately, enjoying the bright and tangy Mediterranean flavors.

Nutrition Facts

Serving size	(1094.8g)

Amount per serving	% Daily Value*
Calories	2000.0

Total Fat 149.0g	0%
Saturated Fat 21.3g	0%
Polyunsaturated Fat 4.1g
Cholesterol 272.2mg	0%
Sodium 4751.0mg	0%
Total Carbohydrate 24.4g	0%
Dietary Fiber 18.0g	0%
Total Sugars 5.9g
Protein 144.9g	0%

Vitamin D 0IU	0%
Calcium 188.0mg	0%
Iron 10.0mg	0%
Potassium 570.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 66.4%

Protein: 28.7%

Carbs: 4.8%