Mediterranean Salmon.

Simply pan-seared salmon topped with a fresh and vibrant Mediterranean salad of parsley, tomatoes, red onion, capers and feta in a red wine and extra virgin olive oil vinaigrette. This is a healthy, flavor-packed and satisfying salmon recipe that’s quick to prepare (ready in 15 minutes!) and simple enough for a weeknight.

We eat salmon at least twice a week. Lexi loves it (she’s a salmon, butter and pasta monster), and so do Adrian and I. Lucca is touch and go with salmon, but he’ll usually try a bite, as long as it’s not heavily spiced. Over the past few months, I’ve increased the amount of salmon we’ve been buying at our local fish market, because Lexi will easily eat 1/4 – 1/2 lb all by herself. At the market, they usually have 3 different salmon options for us to choose from (farmed, wild and sashimi grade). Typically, I’ll go with whatever looks best, which most often is the sashimi grade salmon. It just melts in your mouth.

This is a great quick weeknight fish dinner.

Because of the frequency of our salmon dinners, we like trying out new, easy and creative takes on salmon recipes. Our go-to recipes for salmon are these two recipes: Best Baked Salmon and Sweet Citrus and Spice Salmon. We make these weekly and serve them often for guests. This time around though, I was craving something bright, briny and fresh atop our pan-seared salmon.  This Mediterranean style salad was the perfect match. And the best part of this fish dinner is that the whole thing is ready in 15 minutes (or less!). Perfect for busy weeknights.

How do you make this salmon dinner?

This Mediterranean style parsley salad comes together in minutes and is crunchy, briny, tangy and colorful – a perfect match to the rich, buttery salmon.

The salad ingredients are simple:

  • tomatoes
  • parsley
  • red onion
  • capers (if you don’t have capers, you can sub sliced or halved pitted olives)
  • feta
  • extra virgin olive oil
  • red wine vinegar
  • kosher salt & ground pepper

And the pan-seared salmon is even simpler. Here’s what you need:

  • 1 1/2 lbs salmon filet
  • kosher salt
  • black pepper

You will cook the salmon in a skillet, then top with the simple parsley salad. We used a well seasoned cast-iron skillet to cook the salmon, but you can use whatever skillet (or grill pan) you have.

What side dishes should I serve this salmon with?

We served this salmon recipe with smashed potatoes (potatoes that are roasted whole, smashed, drizzled in oil, then roasted again until crispy). It would also be great with a crusty baguette (to soak up those salad juices!) or any cooked whole grain (quinoa, brown rice, etc).

Is salmon healthy?

Aside from salmon’s melt in your mouth texture and buttery flavor, which we all love, salmon is a nutrient powerhouse. How so?

  • Rich in omega-3 fatty acids
    • Omega-3s may reduce inflammation, decrease overall disease risk and lower blood pressure
    • Consumption of fatty fish may be beneficial for brain health (reduce depressive and anxiety symptoms) and heart health
    • The American Heart Association recommends eating two servings of fish (especially fatty fish) each week.
  • Rich in protein, essential for muscle and bone health
  • Rich in selenium, important for bone health and thyroid function
  • Rich in B vitamins, important for energy production
  • Rich in potassium, essential for controlling blood pressure
  • Rich in antioxidants, particularly Astaxanthin, which is responsible for salmon’s orangish-red color

You can find more information about the health benefits of salmon and seafood, in general, from my friends at the Seafood Nutrition Partnership. They also have some great shellfish and fish recipes on their site, some contributed by Registered Dietitian seafood lovers.

Can I substitute another type of fish for the salmon?

If you can’t get your hands on salmon, Arctic char would be great, as would steelhead trout, as both of these are fatty, rich and flavorful fish, just like salmon. If you prefer a more mild fish, this parsley salad is great on haddock and cod, just adjust the cooking time according to the fish you choose and its thickness.

Here’s how to make this Mediterranean Salmon fish dinner:

An image of Mediterranean Salmon

Mediterranean Salmon

Simply pan-seared salmon topped with a fresh and vibrant Mediterranean salad of parsley, tomatoes, red onion, capers and feta in a red wine and extra virgin olive oil vinaigrette. This is a healthy, flavor-packed and satisfying salmon recipe that’s quick to prepare (ready in 15 minutes!) and simple enough for a weeknight.
Total Time 15 mins
Course Main Course
Cuisine Mediterranean
Servings 4 people

Ingredients
  

For the Salmon

  • 1 1/2 lbs salmon filet, skin on, cut into 4 pieces
  • kosher salt
  • ground black pepper
  • 1 teaspoon avocado or canola oil

For the Mediterranean Salad

  • 1 cup grape tomatoes, halved
  • 1/2 cup parsley, leaves only roughly chopped
  • 1/2 medium red onion, diced
  • 1/4 cup capers, drained
  • 1/4 cup extra virgin olive oil
  • 2 tablespoons red wine vinegar
  • 1/4 teaspoon kosher salt
  • 1/8 teaspoon ground black pepper
  • 1/4 cup feta cheese crumbles

Instructions
 

For the Salmon

  • Dry salmon with a paper towel. Season salmon well with salt and ground pepper.
  • Heat a large cast-iron skillet over medium high heat. Add oil. When oil is hot, add salmon filets to the skillet, skin side down. Cook 3-4 minutes. Flip salmon and cook an additional 3-4 minutes, or until salmon is just cooked through. Fish usually takes 8-10 minutes per inch of thickness.

For the Mediterranean Salad

  • While the salmon is cooking, combine all salad ingredients in a medium-sized bowl, except feta cheese. Mix well.

For Serving

  • Plate salmon onto 4 plates and top with Mediterranean Salad. Sprinkle with feta cheese. Serve.
Keyword Mediterranean Salmon
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