Published: | Updated: | 6 Comments | Jump to Recipe
As an Amazon Associate I earn from qualifying purchases. I get commissions for purchases made through links in this post.
This healthy Mediterranean Salmon recipe is pan-fried to perfection, resulting in perfectly moist and flavourful fish! Packed with flavour, colour and nutrients, it’s easy enough to make on busy weeknights and can be prepared in less than 30 minutes! {Gluten-free & keto-friendly}
Table of Contents
Mediterranean Salmon Recipe
Bursting with fresh Mediterranean flavours, this pan-fried salmon recipe is perfect for a healthy weeknight dinner, but fancy enough to serve up for those special occasions. It has a beautiful presentation and seriously tastes like a dish you’d get at a restaurant!
This Mediterranean salmon is not only cooked to perfection, but it also involves a delicious salsa consisting offresh tomatoes, olives, feta, fresh basil and a splash ofextra virgin olive oilandbalsamic vinegar. Such a simple combination of flavours, but the end result is incredibly heart-healthy and so tasty!
Plus, it makes such a quick, easy and refreshing meal that’s ready to serve in just 30 minutes, so it’s a great dish for busy families!
If you’re a salmon lover, be sure to also check out this Walnut Crusted Salmon or Sun-dried Tomato Pesto Salmon.
Why Make this Salmon with Tomato Salsa
- Heart-healthy: High in protein and low in saturated fat, this is the perfectway to get those omega-3s into your diet.
- Easy: Simple to make with everyday ingredients, this salmon dinner requires very little prep and is ready to serve in 30 minutes.
- Perfectly cooked: Pan-frying salmon results in moist, flaky and flavourful fillets that are slightly crispy on the edges. Just like you’d get at a restaurant!
- So flavourful: Freshly cooked salmon is always a delight, but when topped with a fresh and tangy Mediterranean salsa, this dish really comes alive.
Ingredient Notes
- Salmon: Salmon is rich in omega-3 fatty acids, B vitamins, potassium and antioxidants. Use fresh wild Alaskan caught salmon for best results and optimal health benefits.
- Lemon Juice: Use freshly squeezed lemon juice for a more fresh and zingy flavour.
- Garlic: Freshly minced garlic adds another layer of flavour to this pan-fried salmon.
- For the Mediterranean Salsa: Tomatoes, olives, feta, fresh basil, extra virgin olive oil, balsamic vinegar and pepper are used to create the ultimate Mediterranean spread! Use firmer Roma tomatoes for best results. Mushy tomatoes won’t hold their shape as well and will create a more soupy spread — not the consistency we’re going for. Diced cherry tomatoes or grape tomatoes would also work well.
Step-by-Step Instructions
Step 1 – How to Make Pan-Seared Salmon
- Heat a large skillet over medium-high heat and add the olive oil.
- Pat the salmon filets dry with some kitchen paper towel. Squeeze the lemon juice over the salmon filets with the lemon juice and spread evenly with minced garlic. Season with a light sprinkle of salt and pepper.
- When the skillet is hot, place the salmon fillets in the pan and let them cook for about 5 minutes on the first side (if the fish has skin, I recommend starting with skin side down).
- Flip the salmon filets after 5 minutes and cook on the other side for about 2-4 more minutes, or until salmon is pink and flakes with fork. You may need to cook it for longer if you’re using thicker fillets.
Step 2 – Prepare Mediterranean Salsa for Fish
- While the salmon cooks, mix all of the ingredients for the Mediterranean spread in a medium bowl.
Step 3 – Assemble & Serve!
- When salmon is done cooking, divide salmon fillets among plates and top each fillet with the Mediterranean salsa.
Keep scrolling to the recipe card below for the full printable recipe!
Tips for the Best Mediterranean Salmon
- Remove the fish from the fridge and allow it to sit at room temperature for 5-10 minutes before cooking. This step is important if you want juicier fish since starting with fish that isn’t too cold will mean that you can cook it for a shorter time period, which will help prevent it from drying out!
- Start with a hot skillet that is well oiled for nice crispy skin and to prevent the fish from sticking.
- Watch the salmon carefully when pan-frying it so that you don’t overcook it. To prevent it from overcooking, cook it mostly with the skin-side down, flipping it over at the end for just enough time to allow it to firm up and get some nice colour on the flesh. You’ll know that the salmon is done when it reaches an internal temperature of at least 120 degrees F (medium rare) and flakes easily when pierced with a fork. You can cook it for longer if you prefer more well done salmon.
- If using frozen salmon, I recommend thawing it overnight in the fridge. While you can pan fry salmon from frozen, you may find that you will get juicier and flakier results if you thaw it out first.
- If the salmon has skin, cook it with the skin on as it will produce juicier results. It will also be easier to remove the skin once the salmon is cooked. To prevent the skin from curling up while cooking, make a few little slits in the skin with a sharp knife.
- For the salsa, I recommend using firmer Roma tomatoes as they are easier to cut and tend to hold their shape better when combined with the other salsa ingredients.
- Although the Mediterranean salsa can be stored in the fridge for up to three days, it’s generally best when consumed fresh within one to two days.
Recipe FAQs
What type of salmon should I use?
I typically prefer to look forAlaskan wild-caught salmon for its environmentally sound fishing techniques, robust flavour and lower level of toxins. That being said, wild salmon isnot always the easiest to find, so you can use whatever salmon you can find at your local grocery store.
Is this Mediterranean salmon dishhealthy?
Yes, this salmon recipe is packed with heart-healthy omega 3s which are also great for the hair, skin and eyes. And the tomatoes add a dose of antioxidants, like lycopene, to help ward off sun damage and aging. The olives and olive oil provide monounsaturated fats, which are great for the heart. Lots of health benefits with this dish!
How do I know if the salmon is cooked?
The FDA recommends that fish is cooked to an internal temperature of 145 degrees F when an instant-read thermometer is inserted into the thickest part of the fish. However, if you’re after a juicy and tender fish, I recommend you cook your salmon medium rare to no more than 125 degrees F. The length of cooking time depends on how well done you like your salmon.
The salmon is done as soon as the flesh becomes opaque and the fish flakes easily with a fork. The fish juices should also be milky white.
Can I pan-fry salmon from a frozen state?
You can pan fry frozen salmon, but I always recommend that you thaw it first before cooking. When frozen, the salmon can retain a lot of water, so when you cook it from frozen it can become quite mushy in texture. It’s best to thaw it first and then pat it dry with paper towel to remove as much moisture as possible.
If you cook it from frozen, keep in mind that it will take a few minutes longer to cook through.
Can the salmon be made ahead of time?
This salmon is best served straight out of the pan, but can be cooked ahead of time and stored if you’d like. The salsa can be made up to 2 days ahead of time.
Storage and Reheating Guidelines
To store: The cooked, cooled salmon and Mediterranean salsa can be stored in the fridge up to three days. Store it in an airtight container to keep it as fresh as possible.
How to reheat salmon: If you need to reheat the salmon, it’s best to do so in the oven at a low temperature so that it doesn’t dry out. Place the salmon fillets on a rimmed baking sheet, cover loosely with foil and place in an oven at 275F for around 15 minutes until warmed through. You can also add a splash of water to the bottom of the baking dish to help add back some moisture.
When reheating salmon, it’s generally best to go low and slow to ensure that it doesn’t dry out.
You can also repurpose any leftover cooked salmon to make these Sweet Potato Salmon Cakes!
Serving suggestions
This Mediterranean salmon can be eaten as it is, but it’s especially nice paired with some brown or white rice and a simple salad like this Tossed Green Salad or Spring Mix Salad for a balanced andhealthy meal.
It’s also great served with side dishes like these Roasted Garlic PotatoesandOven Roasted Broccoli.
Recipe Variations
- Switch up the fresh herbs: Try using fresh parsley or fresh dill instead of basil for a different spin on flavour.
- Add extra veggies:You could also experiment with adding some diced red onion, English cucumberor red pepper to the salsa mix.
- To make dairy-free: Leave out the feta or replace with a plant-based feta instead.
- For an extra pop of flavour: Try adding in some sun-dried tomatoes and/or lemon zest for even more flavour!
More Delicious and Simple Fish Recipes
- Salmon Patties with Crackers
- Baked Pesto Salmon Recipe
- Parmesan Crusted Cod
- Fish with Easy Lemon Garlic Sauce
- Creamy Dairy-Free Salmon Florentine
- Mayo-free Creamy Tuna Lettuce Wraps
Did you make this recipe? Scroll down to leave a star rating and review!
Course Main Course, Salad
Best Mediterranean Salmon Recipe
By: Elysia
Servings 6 servings
This Mediterranean Salmon Recipe is packed full of flavour, colour and nutrients. It’s easy enough to make on a busy weeknight and tasty enough to serve to guests! Gluten-free.
Prep Time 5 minutes mins
Cook Time 25 minutes mins
Total Time 30 minutes mins
Ingredients
- 6 salmon fillets (about 6 ounces each)
- Juice of half a lemon
- 2 garlic cloves minced
- Sprinkle of salt and black pepper
For the Mediterranean Salsa
- 4 Roma tomatoes seeded and diced (or about 1 cup diced tomatoes)
- 2/3 cup sliced kalamata olives
- 1/2 cup crumbled feta cheese
- 3 tablespoons chopped fresh basil
- Splash of olive oil
- Splash of balsamic vinegar
- Freshly ground black pepper
Instructions
Heat a large heavy-bottomed skillet over medium high heat and add the olive oil.
Pat the salmon filets dry with some kitchen paper towel. Squeeze the lemon juice over the salmon filets with the lemon juice and spread evenly with minced garlic. Season with a light sprinkle of salt and pepper.
When the skillet is hot, place the salmon fillets in the pan and let them cook for about 5 minutes on the first side (if the fish has skin, I recommend starting with skin side down). Flip the salmon filets after 5 minutes and cook on the other side for about 2-4 more minutes,or until salmon is pink and flakes with fork.
While the salmon is cooking, mix all of the ingredients for the Mediterranean salsa in a medium sized bowl.
When salmon is done cooking, divide salmon fillets among plates and top each fillet with the Mediterranean salsa.
Notes
- Remove the fish from the fridge and allow it to sit at room temperature for 5-10 minutes before cooking. This step is important if you want juicier fish since starting with fish that isn’t too cold will mean that you can cook it for a shorter time period, which will help prevent it from drying out!
- Start with a hot skillet that is well oiled for nice crispy skin and to prevent the fish from sticking.
- Watch the salmon carefully when pan-frying it so that you don’t overcook it. To prevent it from overcooking, cook it mostly with the skin-side down, flipping it over at the end for just enough time to allow it to firm up and get some nice colour on the flesh. You’ll know that the salmon is done when it reaches an internal temperature of at least 120 degrees F and flakes easily when pierced with a fork.
- If using frozen salmon, I recommend thawing it overnight in the fridge. While you can pan fry salmon from frozen, you may find that you will get juicier and flakier results if you thaw it out first.
- If the salmon has skin, cook it with the skin on as it will produce juicier results. It will also be easier to remove the skin once the salmon is cooked.
- For the mediterranean salsa, I recommend using firmer Roma tomatoes as they are easier to cut and tend to hold their shape better when combined with the other salsa ingredients.
- Although the Mediterranean salsa can be stored in the fridge for up to three days, it’s generally best when consumed fresh within one to two days.
Nutrition
Calories: 252kcalCarbohydrates: 4gProtein: 25gFat: 15gSaturated Fat: 4gCholesterol: 73mgSodium: 455mgPotassium: 668mgFiber: 1gSugar: 2gVitamin A: 561IUVitamin C: 8mgCalcium: 92mgIron: 1mg
Tried this recipe?Tag me Today! Mention @hauteandhealthyliving or tag #HauteandHealthyLiving!
This recipe was originally posted in January 2021 and was updated in April 2023 with more helpful tips.
