Sunday, April 14, 2024

Mediterranean Salmon (One-Pan, 30-Minute Meal)



Mediterranean Salmon with Rice, Chickpeas, Cherry Tomatoes, Olives, and Feta Cheese - in a cast iron skillet.

This simple one-pan Mediterranean salmon dinner comes collectively in simply half-hour. The recipe options staples of Mediterranean delicacies: rice, chickpeas, tomatoes, olives, lemon, oregano, and feta cheese. It is wholesome and gluten-free. Straightforward sufficient to make on a busy weeknight and fancy sufficient to entertain friends.

Mediterranean Salmon with Rice, Chickpeas, Cherry Tomatoes, Olives, and Feta Cheese - in a cast iron skillet.

Wholesome dinner excessive in protein and fiber

You may be in love with this flavorful Mediterranean salmon. It is loaded with vivid and contemporary flavors and options conventional Mediterranean elements, corresponding to rice, chickpeas, lemon, olives, feta cheese, and oregano. This predominant dish is filled with wholesome omega-3s, fiber, and different nutritious elements. It is gluten-free, high-in-protein, and applicable for a Pescatarian weight loss program – a vegetarian weight loss program that comes with seafood.  It takes solely half-hour and requires one cooking pan. The cleanup is minimal – excellent for busy weeknights. My different favourite fast and straightforward salmon recipes are salmon with mango salsa and cilantro-lime salmon.

Mediterranean Salmon with Rice, Chickpeas, Cherry Tomatoes, Olives, and Feta Cheese - in a cast iron skillet.

The right way to make Mediterranean salmon – a fast overview

  • First, the salmon is seasoned with smoked paprika, dried oregano, and crimson chili flakes and pan-seared on the stovetop till tender and flaky.
  • Then, you’ll mix cooked rice with chickpeas, cherry tomatoes, olives, lemon juice, and feta cheese in the identical skillet the place you cooked salmon.
  • Add the salmon on prime, and your dinner is served! 30-minutes, one-pan! The cleanup is a breeze.
  • Mediterranean salmon is sort of a Summer time on a plate – bursting with flavors, and colours, and filled with so many good-for-you elements! It’s certain to develop into a household favourite with each youngsters and adults!

Why make it

  • Wholesome recipe. Salmon is filled with protein and is a good supply of helpful omega-3 fatty acids. It is also a pure meals supply of vitamin D. This recipe additionally options veggies and is filled with fiber (chickpeas). It is wholesome, gluten-free, high-in-protein, excessive in fiber, and applicable for a Pescatarian weight loss program.
  • 30-minute one-pan meal. Mediterranean salmon is a fast and straightforward recipe that takes solely half-hour (and one pan!) but tastes and appears like a restaurant-quality predominant course! It is a fantastic alternative for a easy weeknight dinner, and the cleanup is minimal. Or, serve it for particular events (events, anniversaries, holidays) to impress your loved ones and associates.
  • Versatile and straightforward to regulate. This recipe will work with different sorts of fish, corresponding to trout, halibut, cod, or sea bass. You should utilize couscous, orzo, or small-shaped pasta as a substitute of rice. So far as the veggies, the sky is your restrict. Add/subtract your favourite veggies or no matter veggies it is advisable to dissipate. My favorites are tomatoes, artichokes, asparagus, bell peppers, and spinach.
Mediterranean Salmon with Rice, Chickpeas, Cherry Tomatoes, Olives, and Feta Cheese - in a cast iron skillet.

Print

Mediterranean Salmon (30-Minute, One-Pan Meal)

#wprm-recipe-user-rating-7 .wprm-rating-star.wprm-rating-star-full svg * { fill: #343434; }#wprm-recipe-user-rating-7 .wprm-rating-star.wprm-rating-star-33 svg * { fill: url(#wprm-recipe-user-rating-7-33); }#wprm-recipe-user-rating-7 .wprm-rating-star.wprm-rating-star-50 svg * { fill: url(#wprm-recipe-user-rating-7-50); }#wprm-recipe-user-rating-7 .wprm-rating-star.wprm-rating-star-66 svg * { fill: url(#wprm-recipe-user-rating-7-66); }linearGradient#wprm-recipe-user-rating-7-33 cease { stop-color: #343434; }linearGradient#wprm-recipe-user-rating-7-50 cease { stop-color: #343434; }linearGradient#wprm-recipe-user-rating-7-66 cease { stop-color: #343434; }

This simple one-pan Mediterranean salmon dinner comes collectively in simply half-hour. The recipe options staples of Mediterranean delicacies: rice, chickpeas, tomatoes, olives, lemon, oregano, and feta cheese. It is wholesome and gluten-free. Straightforward sufficient to make on a busy weeknight and fancy sufficient to entertain friends.
Course Primary Course
Delicacies Mediterranean
Key phrase Mediterranean salmon
Prep Time 15 minutes
Cook dinner Time 15 minutes
Complete Time 30 minutes
Servings 6 servings
Energy 573kcal
Creator Julia

Elements

Salmon

  • 2 lb salmon fillets
  • 1 teaspoon smoked paprika
  • ½ teaspoon dried oregano
  • ½ teaspoon dried parsley
  • ¼ teaspoon crimson chili flakes
  • ¼ teaspoon salt
  • 3 tablespoons olive oil divided

Mediterranean rice

  • 1.5 cups cooked jasmine rice
  • 15 oz chickpeas canned
  • 6 oz cherry tomatoes (2 colours) sliced in half
  • cup kalamata olives sliced
  • ¼ cup inexperienced olives sliced
  • 3 tablespoons freshly squeezed lemon juice

Feta cheese combination

  • 6 oz feta cheese diced into small cubes
  • 1 tablespoon olive oil
  • 1 tablespoon freshly squeezed lemon juice
  • ¼ teaspoon dried oregano or extra
  • 2 tablespoons chopped contemporary oregano non-compulsory
  • contemporary oregano for garnish

Directions

Cook dinner salmon on stovetop

  • Warmth a big, high-sided skillet (I used forged iron) over medium warmth for about 4 minutes to warmth it up.
  • I used salmon fillets with skin-on. Season the highest of the salmon with smoked paprika, dried oregano, dried parsley, crimson chili flakes, and salt, utilizing 1 tablespoon of olive oil to rub the spices on prime of the fish.
  • Add 2 tablespoons of olive oil to the new skillet. Add salmon pores and skin facet up and prepare dinner on medium-high warmth for 4 minutes, undisturbed.
  • Flip the salmon to the opposite facet, pores and skin facet down. Scale back warmth to medium and prepare dinner for five extra minutes. Take away from warmth.
  • Rigorously slide a large spatula between every salmon fillet and the pores and skin to fastidiously separate the flesh from the pores and skin. Take away salmon (with out pores and skin) to a plate.
  • Take away skins from the skillet. You possibly can eat them later or discard them in the event you do not like them.
  • Wipe the skillet clear with paper towels.

Make Mediterranean rice in the identical skillet

  • Add cooked rice, drained chickpeas, sliced cherry tomatoes, and sliced olives, to the identical, now empty, skillet.
  • Add 3 tablespoons of freshly squeezed lemon juice and reheat on medium warmth, stirring the whole lot to mix. Add 1 tablespoon of olive oil, in the event you like.
  • Season with salt and black pepper, to style.

Make feta cheese combination

  • In a medium bowl, mix cubed Feta cheese with 1 tablespoon of olive oil, 1 tablespoon of freshly squeezed lemon juice, ¼ teaspoon of dried oregano (add extra to style), 2 tablespoons of chopped contemporary oregano (if utilizing).
  • Combine in order that the herbs and olive oil coat the cubed Feta cheese.

Assemble

  • Add half of the feta cheese combination to the skillet with rice and blend completely.
  • Add cooked salmon to the skillet with rice and reheat on medium warmth.
  • High the rice with the remaining feta combination. Sprinkle contemporary oregano on prime of the Mediterranean salmon and rice. Serve.

Vitamin

Energy: 573kcal | Carbohydrates: 36g | Protein: 42g | Fats: 29g | Saturated Fats: 7g | Polyunsaturated Fats: 6g | Monounsaturated Fats: 13g | Ldl cholesterol: 108mg | Sodium: 702mg | Potassium: 1090mg | Fiber: 7g | Sugar: 5g | Vitamin A: 612IU | Vitamin C: 11mg | Calcium: 239mg | Iron: 5mg

Mediterranean Salmon with Rice, Chickpeas, Cherry Tomatoes, Olives, and Feta Cheese - in a cast iron skillet.

What sort of salmon to make use of

  • Particular person salmon fillets. These could be bought contemporary or frozen. They normally haven’t got pores and skin on. They’re individually reduce and normally, every fillet represents one serving.
  • Massive salmon fillet normally has pores and skin on them. It is nice for serving a crowd. You possibly can slice a big salmon fillet into smaller fillets.
  • Types of salmon. Purchase the freshest and essentially the most high-quality salmon fillets you could find. I desire to make use of both Scottish salmon or Skuna Bay salmon, however, actually, any high-quality salmon fillets will work on this recipe. Standard varieties are sockeye and king salmon. Use the fish as quickly as you purchase it – inside a day – do not let it sit within the fridge for days.

Conventional Mediterranean seasonings

To maintain issues easy, I used smoked paprika, dried oregano, dried parsley, black pepper, and crimson pepper flakes for this salmon recipe. Nevertheless, you should utilize all kinds of spices and herbs to raise this dish. A number of the hottest Mediterranean seasonings are listed beneath:

  • Herbs. Basil, oregano, rosemary, marjoram, lavender, bay leaf, sage, tarragon, thyme, dill, and cilantro.
  • Spices. Turmeric, saffron, coriander, cumin, fennel, cinnamon, black pepper.

Substitutions and variations

  • Fish. This recipe will work with many sorts of fish, corresponding to salmon, trout, halibut, sea bass, cod, mahi-mahi, and different related fish. I like to recommend utilizing fish fillets.
  • Rice. I used jasmine rice. You can even use basmati rice, any long-grain rice, or Arborio rice.
  • Pasta. In the event you’re on the lookout for different well-liked Mediterranean weight loss program decisions instead of rice, I like to recommend couscous or orzo. You can even make this recipe with short-cut pasta, corresponding to bow-tie (farfalle), spiral pasta (fusilli), penne, or rigatoni.
  • Beans. I like to recommend garbanzo beans (chickpeas) or cannellini beans. You possibly can even use cooked lentils.
  • Lime or lemon will work nice. Freshly squeezed juice is all the time the very best!
  • Veggies. My favourite veggies for Mediterranean salmon are chopped tomatoes, bell peppers, artichokes, sun-dried tomatoes, asparagus, inexperienced beans, cucumber, zucchini, arugula, and spinach.
  • Cheese. You should utilize grated Parmesan, Asiago, or Mozzarella cheese as a substitute of or along with Feta cheese.

Storage Suggestions

  • Fridge. Retailer leftover cooked Mediterranean salmon (along with rice) refrigerated, in an air-tight container for as much as 3 days.
  • Freezer. This recipe is freezer-friendly and excellent for meal prep! Freeze this dish for as much as 2 months.

The right way to reheat

  • Range-top. Reheat over low-medium warmth in any type of appropriately sized cooking pan. Separate salmon from rice to maintain fish intact. Add a small quantity of olive oil when reheating, and stir the rice usually. Flip the salmon a few occasions to warmth it via and watch out to maintain it intact.
  • Microwave oven. Reheat the Mediterranean salmon in a deep, high-sided microwave-safe dish (bowl) for about 30 seconds. Take away from the microwave oven, stir the rice combination effectively. Return to the oven and reheat for 30 extra seconds or extra, till heated via.

Are you able to freeze it?

Sure, the Mediterranean salmon freezes effectively because it would not have any cream. It is an ideal recipe on your weekly or month-to-month meal prep! Whereas this meal could be frozen with tomatoes in it, it is in all probability the very best to freeze it with out the contemporary tomatoes, and add them solely when serving.

Mediterranean Salmon with Rice, Chickpeas, Cherry Tomatoes, Olives, and Feta Cheese - in a cast iron skillet.

What to serve with it

Mediterranean salmon is a whole meal that does not want any facet dishes. The one factor that may make it higher is a facet salad. Listed below are some simple and wholesome concepts:

Different wholesome Mediterranean-style salmon recipes

Related Articles

LEAVE A REPLY

Please enter your comment!
Please enter your name here

Latest Articles