Mediterranean Diet Pan Seared Salmon

Elevate your weeknight dinner with this Mediterranean Diet Pan Seared Salmon, a recipe that’s bursting with vibrant, heart-healthy flavors. Perfectly seared salmon fillets become the star of the dish, complemented by a medley of juicy cherry tomatoes, briny kalamata olives, and sweet red onions. Infused with garlic, fresh oregano, thyme, and a bright squeeze of lemon juice, this skillet-cooked masterpiece encapsulates the essence of the Mediterranean. Ready in just 30 minutes, this meal is ideal for busy evenings yet elegant enough for entertaining. Serve it fresh from the pan, garnished with parsley and optional lemon slices for a light, zesty finish. Healthy, flavorful, and easy to prepare, this dish is sure to become a regular in your dinner rotation!

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 4 pieces salmon fillets
• 3 tablespoons extra virgin olive oil
• 1 whole lemon
• 4 cloves garlic cloves
• 2 teaspoons fresh oregano
• 2 teaspoons fresh thyme
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper
• 1 cup cherry tomatoes
• 0.5 cup kalamata olives
• 1 medium red onion
• 2 tablespoons fresh parsley

Directions

Step 1

Rinse the salmon fillets under cold water and pat them dry with paper towels.

Step 2

Season the salmon fillets on both sides with salt and black pepper.

Step 3

Zest the lemon and set the zest aside. Then, cut the lemon in half and squeeze the juice into a bowl.

Step 4

Peel and mince the garlic cloves.

Step 5

In a large skillet, heat 2 tablespoons of extra virgin olive oil over medium-high heat.

Step 6

Add the salmon fillets to the skillet, skin-side up, and sear for about 4-5 minutes, until a nice golden crust forms. Flip the fillets and sear the other side for another 4-5 minutes, or until the salmon is cooked through and flakes easily with a fork. Remove the salmon from the skillet and set aside.

Step 7

In the same skillet, add the remaining tablespoon of olive oil. Reduce the heat to medium and add minced garlic. Sauté for about 30 seconds until fragrant.

Step 8

Add cherry tomatoes, sliced red onion, and kalamata olives to the skillet. Cook, stirring occasionally, for 3-4 minutes, until the tomatoes start to soften.

Step 9

Stir in the lemon juice, lemon zest, fresh oregano, and fresh thyme. Cook for an additional 2 minutes, allowing the flavors to meld.

Step 10

Return the salmon fillets to the skillet and spoon the tomato-olive mixture over the top. Heat for another minute to combine flavors.

Step 11

Remove the from heat and sprinkle chopped fresh parsley over the salmon.

Step 12

Serve the salmon immediately, garnished with additional lemon slices if desired.

Nutrition Facts

Serving size	(1020.2g)

Amount per serving	% Daily Value*
Calories	1703.7

Total Fat 128.9g	0%
Saturated Fat 17.8g	0%
Polyunsaturated Fat 0.1g
Cholesterol 200mg	0%
Sodium 3028.1mg	0%
Total Carbohydrate 37.0g	0%
Dietary Fiber 18.5g	0%
Total Sugars 11.0g
Protein 108.7g	0%

Vitamin D 0IU	0%
Calcium 231.5mg	0%
Iron 9.0mg	0%
Potassium 765.2mg	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: 66.6%

Protein: 24.9%

Carbs: 8.5%