Experience the delightful flavors of the Mediterranean with this easy and nutritious Mediterranean Salmon recipe.
Perfect for busy weeknights or impressing guests, this dish balances protein, healthy fats, and vibrant vegetables all in one pan.
Why Make This Recipe
Using wholesome ingredients like salmon, chickpeas, and fresh tomatoes, this recipe is not just tasty but also packed with nutrients. The convenience of a one-pan meal saves time on cleanup, allowing you to enjoy more time with your loved ones.
How To Make Mediterranean Salmon
Ingredients:
- Salmon fillets
- Rice
- Canned chickpeas
- Cherry tomatoes
- Olives
- Lemon
- Dried oregano
- Feta cheese
- Olive oil
- Salt
- Pepper
3-Step Directions:
- Preheat & Start the Base: Preheat the oven to 400°F (200°C). In a large oven-safe pan, heat olive oil over medium heat. Add rice and chickpeas, stirring for a minute.
- Build the Dish: Add chopped tomatoes, olives, lemon juice (half), oregano, salt, and pepper. Place salmon fillets on top, then season with salt, pepper, and crumbled feta cheese. Squeeze the remaining lemon juice over everything.
- Bake & Serve: Cover the pan and bake for 20 minutes, then uncover and bake for 10 more minutes or until the salmon is cooked through and the rice is tender. Serve warm and enjoy your one-pan Mediterranean-style meal.
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Prep Time And Nutrition Facts
This recipe takes about 10 minutes to prepare and 30 minutes to cook, making a total of 40 minutes. It serves 4 people, and each serving has approximately 350 calories, 30g of protein, and 12g of fat.
How To Serve Mediterranean Salmon
Serve the Mediterranean Salmon warm with a sprinkle of fresh herbs and extra lemon wedges on the side. Pair it with a light salad or crusty bread for a complete meal.
How To Store Mediterranean Salmon
You can store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat in the oven or microwave until warmed through before serving.
Tips To Make Mediterranean Salmon
- Use quinoa instead of rice for a gluten-free option.
- Feel free to add additional vegetables like spinach or bell peppers for extra nutrition.
- Adjust the amount of feta cheese according to your taste preference.
Health And Benefits Of This Recipe
This Mediterranean Salmon recipe is a healthy choice for many reasons. Salmon is high in protein and omega-3 fatty acids, which are great for heart health. Chickpeas provide fiber and help keep you full, while the fresh vegetables add vitamins and minerals. This dish is a balanced, low-fat meal that supports a nutritious lifestyle.
Variation (If Any)
You can customize this dish by using different types of fish like trout or cod, or substitute the chickpeas with lentils for a different flavor profile.
FAQs
Can I use frozen salmon fillets?
Yes, just ensure they are fully thawed before cooking for even cooking.Is there a vegetarian option?
Yes, you can replace the salmon with tofu or extra chickpeas for a vegetarian meal.What can I serve with this dish?
Fresh salad, quinoa, or whole grain bread would pair nicely.Can I prepare this in advance?
Yes, you can prepare the ingredients ahead of time and combine them just before baking.Is this recipe gluten-free?
Yes, as long as the rice you use is gluten-free.What kind of olives should I use?
Kalamata or green olives both work well, depending on your taste.How do I know when the salmon is cooked?
The salmon should flake easily with a fork and have an internal temperature of 145°F (63°C).
Mediterranean Salmon
Ingredients
Method
- Preheat the oven to 400°F (200°C). In a large oven-safe pan, heat olive oil over medium heat. Add rice and chickpeas, stirring for a minute.
- Add chopped tomatoes, olives, lemon juice (half), oregano, salt, and pepper. Place salmon fillets on top, then season with salt, pepper, and crumbled feta cheese. Squeeze the remaining lemon juice over everything.
- Cover the pan and bake for 20 minutes, then uncover and bake for 10 more minutes or until the salmon is cooked through and the rice is tender. Serve warm.
