Mediterranean Salmon (Lemon-Herb with Tomato-Olive Relish)

Bright, healthy, weeknight-easy, sheet pan or skillet in ~25 minutes.

Bronzed salmon under a sunny lemon-garlic glaze, finished with a juicy tomato–olive–capers relish that tastes like a quick trip to the coast.

Why You’ll Love It

• Mediterranean diet friendly: olive oil, herbs, veggies, good fats (hits Mediterranean Diet Recipes, Easy Mediterranean Diet Recipes, Mediterranean Diet Recipes Dinners).
• Flexible cook methods: sheet-pan baked (lighter) or pan-seared (restaurant browning) (hits Cooking Salmon, Salmon Recipes Pan Seared).
• Fast, family-friendly fish dinner ready in ~25 minutes (hits Fish Dinner, Fish Dinner Recipes).
• Built for bowls with rice or quinoa (hits Salmon And Rice).
• Clean flavors that feel special but are easy to repeat on busy nights (hits Salmon Dinner).

Ingredients (notes only)

Salmon & Marinade

• Salmon fillets (skin-on or off), 5–6 oz each—pat very dry.
• Extra-virgin olive oil, lemon zest + juice, garlic, dried oregano, paprika, kosher salt, black pepper.

Tomato-Olive Relish (no cook)

• Cherry tomatoes, Kalamata olives, capers, parsley, red onion, lemon juice, olive oil.

Serve With

• Cooked rice, lemony quinoa, or farro; baby arugula or steamed green beans; extra lemon wedges.

Step-by-Step (Sheet Pan, serves 4)

1. Heat oven to 400°F (205°C). Line a sheet pan with parchment.
2. Whisk marinade: 2 tbsp olive oil, 1 tbsp lemon juice + 1 tsp zest, 2 minced garlic cloves, 1 tsp dried oregano, ½ tsp paprika, ¾ tsp kosher salt, ½ tsp black pepper.
3. Coat salmon and rest 5–10 minutes while the oven finishes preheating.
4. Bake 10–12 minutes until the thickest filet reads 125–130°F (52–54°C) for moist flakes (USDA safe is 145°F/63°C).
5. Relish: toss 1 cup halved cherry tomatoes, ⅓ cup chopped olives, 1 tbsp capers, 2 tbsp minced red onion, 2 tbsp chopped parsley, 1 tbsp olive oil, 2 tsp lemon juice; pinch salt.
6. Serve salmon over rice or greens; spoon relish on top, add lemon wedges.

Skillet (Pan-Seared, 10–12 min cook)

• Heat 1 tbsp olive oil in a heavy skillet until shimmering.
• Sear salmon skin-side down 4–5 min; flip 1–2 min more to 125–130°F.
• Spoon warm pan juices + a squeeze of lemon over; top with relish.

Pro Tips

• Dry fish = better browning. Pat dry right before marinating.
• Don’t overcook. Pull at 125–130°F; carryover heat finishes the job.
• Fine lemon zest melts into the marinade; microplane works best.
• Relish last minute so tomatoes stay juicy and bright.
• For crisp skin: pan-sear and plate skin-side up.

Variations (mapped to interests)

• Mediterranean Salmon & Rice Bowls: flake salmon over warm rice with arugula, cucumbers, and extra relish (Salmon And Rice).
• Garlic-Herb Yogurt: swirl ½ cup Greek yogurt with lemon + dill; dollop under the salmon (still Mediterranean Cuisine).
• Veg-forward sheet pan: add asparagus or zucchini spears to the tray; drizzle with olive oil and salt (Fish Recipes Healthy).
• Spice swap: use sumac or Za’atar in place of paprika/oregano.

How to Serve

• Over lemon rice or quinoa; add a simple arugula salad with olive oil + lemon.
• For crunch: toasted pine nuts or almonds.

Make Ahead & Storage

• Marinade keeps 3 days in the fridge.
• Relish best within 6 hours (salt just before serving).
• Leftovers 2 days, chilled. Reheat gently or enjoy cold in bowls/salads.

FAQs

Skin-on or skin-off?
Skin-on helps prevent overcooking and peels off easily after baking.

Can I use frozen salmon?
Yes—thaw fully, pat very dry, then proceed.

Is this gluten-free?
Yes, as written. Pair with rice or quinoa.

What internal temp is ideal?
125–130°F for moist flakes; 140–145°F if you prefer fully well-done.

Simple Nutrition (estimate, per serving without rice)

Calories ~390 | Protein ~33g | Carbs ~7g | Fat ~25g | Sodium ~520mg

Sarah

Mediterranean Salmon (Lemon-Herb with Tomato-Olive Relish)

A bright, healthy Mediterranean salmon—baked or pan-seared—finished with a no-cook tomato-olive-capers relish. Dinner-ready in about 25 minutes.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 15 minutes mins

Total Time 25 minutes mins

Servings: 4 servings

Course: Dinner

Cuisine: Mediterranean

Calories: 390

Ingredients Equipment Method Nutrition Notes

Ingredients

• 4 fillets salmon (5–6 oz each)
• 2 tbsp extra-virgin olive oil
• 1 tbsp lemon juice
• 1 tsp lemon zest
• 2 cloves garlic, minced
• 1 tsp dried oregano
• 0.5 tsp paprika
• 0.75 tsp kosher salt
• 0.5 tsp black pepper
• 1 cup cherry tomatoes, halved
• 0.33 cup Kalamata olives, chopped
• 1 tbsp capers, rinsed
• 2 tbsp red onion, minced
• 2 tbsp parsley, chopped
• 1 tbsp olive oil (for relish)
• 2 tsp lemon juice (for relish)
• 1 pinch salt (for relish)
• lemon wedges, for serving
• 3–4 cups cooked rice or quinoa
• arugula (optional)

Equipment

• oven
• Sheet pan
• microplane
• mixing bowls
• whisk
• Instant-read thermometer

Method

• Heat oven to 400°F/205°C and line a sheet pan.
• Whisk marinade ingredients. Coat salmon fillets and rest 5–10 minutes.
• Bake salmon 10–12 minutes until center reads 125–130°F (or 145°F if preferred).
• Stir together cherry tomatoes, olives, capers, red onion, parsley, olive oil, lemon juice, and pinch salt.
• Serve salmon over rice or greens. Top with relish and lemon wedges.

Nutrition

Calories: 390kcalCarbohydrates: 7gProtein: 33gFat: 25gSaturated Fat: 5gPolyunsaturated Fat: 4gMonounsaturated Fat: 14gCholesterol: 95mgSodium: 520mgPotassium: 820mgFiber: 2gSugar: 3gVitamin A: 800IUVitamin C: 18mgCalcium: 70mgIron: 2mg

Notes

Pan-Seared: Sear 4–5 minutes skin-side down, then flip 1–2 minutes to temp. Air Fryer: 390°F/200°C for 7–9 minutes to 125–130°F. Herb swaps: basil or dill for parsley. Equipment: Sheet pan, instant-read thermometer, microplane. Alternate Methods: Foil Pack (grill/camp) — wrap marinated fillets with lemon slices; grill at 400°F for 8–10 minutes, then top with chilled relish.

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