Mediterranean Diet Perfectly Seared Salmon

Experience the vibrant flavors of the Mediterranean with this irresistibly tender and golden-brown "Mediterranean Diet Perfectly Seared Salmon." This healthy and easy-to-make recipe combines crispy seared salmon fillets with a zesty lemon-garlic dressing and fresh herbs like parsley, elevating your weeknight dinners with wholesome, restaurant-quality flair. With just 10 minutes of prep time and a quick 15-minute cook, this dish achieves the perfect balance of juicy, flaky salmon and crispy edges, all seasoned with aromatic oregano and black pepper. Drizzle with the citrusy dressing for a bright, refreshing finish, and serve alongside Mediterranean staples like crisp salads or grilled veggies for a nutritious, flavor-packed meal. Perfect for fans of heart-healthy, Mediterranean diet recipes!

Nutriscore Rating: 66/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 4 pieces Salmon fillets
• 3 tablespoons Extra virgin olive oil
• 2 tablespoons Fresh lemon juice
• 2 cloves Garlic cloves
• 2 tablespoons Fresh parsley
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 1 teaspoon Dried oregano
• 1 teaspoon Lemon zest

Directions

Step 1

Begin by patting the salmon fillets dry with a paper towel to ensure a good sear.

Step 2

Season the salmon fillets generously on both sides with salt, black pepper, and dried oregano.

Step 3

Mince the garlic cloves and chop the fresh parsley finely, setting aside separately for later use.

Step 4

Heat 2 tablespoons of extra virgin olive oil in a large skillet over medium-high heat. The skillet should be hot before you add the salmon to it.

Step 5

Place the salmon fillets in the hot skillet, skin side up, and sear for 4-5 minutes, or until golden brown and the fillets release easily from the pan.

Step 6

Flip the salmon fillets carefully and continue cooking for another 4-5 minutes on the other side, or until the salmon is just cooked through and flakes easily with a fork. Adjust time as needed for thickness.

Step 7

While the salmon is finishing, in a small bowl, whisk together the remaining 1 tablespoon of olive oil, fresh lemon juice, minced garlic, and lemon zest to create a simple herbed dressing.

Step 8

Remove the cooked salmon from the skillet and allow it to rest for a minute before serving.

Step 9

Drizzle the lemon-garlic dressing over the top of the salmon fillets and garnish with the chopped fresh parsley for a burst of color and flavor.

Step 10

Serve immediately with your choice of Mediterranean sides, like a simple salad or grilled vegetables, for a complete meal.

Nutrition Facts

Serving size	(598.5g)

Amount per serving	% Daily Value*
Calories	1305.6

Total Fat 98.3g	0%
Saturated Fat 14.0g	0%
Polyunsaturated Fat 0.0g
Cholesterol 200mg	0%
Sodium 2766.5mg	0%
Total Carbohydrate 6.4g	0%
Dietary Fiber 5.5g	0%
Total Sugars 0.9g
Protein 105.0g	0%

Vitamin D 0IU	0%
Calcium 43.7mg	0%
Iron 4.1mg	0%
Potassium 147.9mg	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: 66.5%

Protein: 31.6%

Carbs: 1.9%