Mediterranean Diet Pan-Fried Salmon
Elevate your weeknight dinners with this vibrant Mediterranean Diet Pan-Fried Salmon recipe, a perfect blend of heart-healthy ingredients and bold flavors. This dish features golden, crispy salmon fillets nestled in a savory medley of sautéed cherry tomatoes, Kalamata olives, and fragrant garlic, all brightened with a burst of fresh lemon zest and juice. Infused with the aromatic charm of parsley and dill, this recipe is packed with nutrients and Mediterranean flair. Ready in just 25 minutes, it's an easy, impressive option that pairs beautifully with a simple side of quinoa or a leafy green salad. Whether you're following the Mediterranean diet or simply craving something delicious and wholesome, this skillet-cooked masterpiece is a must-try!
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Ingredients
- 4 pieces Salmon fillets
- 2 tablespoons Olive oil
- 2 cloves Garlic cloves, minced
- 1 whole Lemon
- 2 cups Cherry tomatoes, halved
- 0.5 cup Kalamata olives, pitted and sliced
- 0.25 cup Fresh parsley, chopped
- 2 tablespoons Fresh dill, chopped
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Directions
Step 1
Pat the salmon fillets dry with paper towels and season them on both sides with salt and black pepper. Set aside.
Step 2
Heat 1 tablespoon of olive oil in a large non-stick skillet over medium-high heat.
Step 3
Add the salmon fillets to the skillet, skin side down, and cook for 4-5 minutes, until the skin is crisp and golden.
Step 4
Carefully flip the salmon fillets with a spatula, and continue cooking for another 3-4 minutes until the salmon is cooked through. Remove the salmon from the skillet and set aside.
Step 5
In the same skillet, add the remaining 1 tablespoon of olive oil and minced garlic. Sauté the garlic for about 1 minute, until fragrant.
Step 6
Add the halved cherry tomatoes and sliced Kalamata olives to the skillet and cook for an additional 3-4 minutes until the tomatoes start to soften.
Step 7
Zest the lemon over the tomato and olive mixture, then halve the lemon and squeeze the juice into the skillet. Stir to combine.
Step 8
Gently nestle the salmon fillets back into the skillet, among the tomatoes and olives.
Step 9
Sprinkle with chopped fresh parsley and dill over the top. Cook for another 1-2 minutes to heat through.
Step 10
Serve immediately, garnished with additional lemon slices if desired.
Nutrition Facts
| Serving size | (1077.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1513.0 |
| Total Fat 108.9g | 0% |
| Saturated Fat 15.6g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 200mg | 0% |
| Sodium 3521.7mg | 0% |
| Total Carbohydrate 31.4g | 0% |
| Dietary Fiber 17.9g | 0% |
| Total Sugars 10.1g | |
| Protein 111.6g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 284.7mg | 0% |
| Iron 11.0mg | 0% |
| Potassium 1488.5mg | 0% |
Source of Calories