Healthy Mediterranean Salmon Dinner Recipe

Save this recipe on:

Bursting with bold flavors and vibrant colors, this Healthy Mediterranean Salmon Dinner is a feast for both the eyes and the palate. Juicy cherry tomatoes, briny olives, and fresh herbs come together around a perfectly seared salmon fillet for a dish that feels elegant yet effortless. It’s the kind of weeknight meal that transforms your kitchen into a coastal bistro in under 30 minutes.

What makes this dish stand out is its balance of heart-healthy ingredients and gourmet appeal. Rich in omega-3 fatty acids, high in protein, and naturally gluten-free, it fits seamlessly into a healthy lifestyle. And thanks to its Mediterranean roots, it’s loaded with flavor without needing heavy sauces or processed components.

---

Ingredients for this Healthy Mediterranean Salmon Dinner

• 4 salmon fillets (6 oz each), skin-on or skinless
• 2 cups cherry tomatoes
• 1 cup mixed olives (Kalamata and green), pitted
• 2 tablespoons olive oil
• 3 garlic cloves, thinly sliced
• 1 teaspoon dried oregano
• Zest and juice of 1 lemon
• Salt and freshly ground black pepper to taste
• Handful of fresh basil or parsley, chopped
• Optional: crusty bread for serving

---

Step 1: Prep the Ingredients

Start by rinsing the cherry tomatoes and giving them a quick pat dry. Pit the olives if they aren’t already. Zest the lemon, juice it, and mince or slice your garlic. Chop the basil or parsley and set it aside.

Step 2: Sear the Salmon

Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Season both sides of the salmon fillets with salt, pepper, and dried oregano. Place the fillets skin-side down (if using skin-on) and sear for 4-5 minutes without moving them. Flip and cook for another 3-4 minutes until cooked through and golden.

Step 3: Sauté the Veggies

In the same skillet, add the remaining tablespoon of olive oil. Toss in the cherry tomatoes, olives, and garlic. Sauté for 3-4 minutes until the tomatoes start to blister and the garlic is fragrant.

Step 4: Add the Finishing Touches

Return the salmon to the skillet or plate it and spoon the tomato-olive mixture over the top. Drizzle with fresh lemon juice and zest. Sprinkle with chopped herbs before serving.

---

Frequently Asked Questions

How do I know when the salmon is cooked through?

The salmon is done when it flakes easily with a fork and is opaque throughout. An internal temperature of 145°F (63°C) is the safe zone.

Can I use frozen salmon fillets?

Yes, just make sure they are fully thawed and patted dry before searing to get a good crust.

What can I use instead of olives?

Capers, artichoke hearts, or sun-dried tomatoes are great alternatives that offer a similar briny contrast.

Is this recipe keto-friendly?

Absolutely. It’s low in carbs and high in healthy fats and protein, making it ideal for keto diets.

What should I serve with this dish?

A side of quinoa, couscous, or roasted vegetables pairs beautifully. Crusty bread is also a classic option.

Can I grill the salmon instead?

Definitely! Grilling adds a smoky element. Just brush with oil and grill over medium heat for 4-5 minutes per side.

---

Print

Save this recipe on: