Mediterranean cuisine, with its emphasis on fresh fruits, vegetables, lean proteins, and healthy fats, has garnered widespread adoration and popularity. Among the array of dishes this rich culinary tradition offers, “Mediterranean Salmon” is a standout favorite. This dish, which balances the delicate flavors of salmon with a medley of vibrant ingredients, represents the very essence of Mediterranean cooking.
Through our 20 years of serving fresh Mediterranean cuisine, we’ve perfected the perfect grilled Salmon. Our commitment to providing healthy and delicious Mediterranean dishes has always been our main driving force. We feel like our passion especially shines through in our Mediterranean Salmon recipe.
Made with fresh salmon filet, grilled to flaky perfection and topped with a symphony of sun-dried tomatoes, Kalamata olives, feta cheese, and a drizzle of extra virgin olive oil, this dish offers a culinary experience that is both nourishing and indulgent.
But before we get into the details of how to make this delicious dish at home, let’s learn a little more about the most important ingredient: salmon.
Is Salmon Healthy?
Salmon, a powerhouse of nutrition, is one of the healthiest proteins you can include in your diet. It’s packed with essential nutrients like omega-3 fatty acids, which are known to support healthy cholesterol levels, support heart health, soothe tension, and maintain brain function.
Each serving of this salmon dish also contains an impressive amount of vitamins and minerals. Notably, vitamin A and vitamin C contribute to maintaining a robust immune system, while the potassium content supports the proper function of the heart and nerves. Coupled with protein-rich salmon, this dish serves as an excellent source of nourishment.
Additionally, salmon is low in carbohydrates, making this dish an ideal choice for those following a low-carb or Mediterranean Keto diet. Using Luna Grill’s recipe as a template, you can further control the ingredients to suit your dietary preferences. You might choose to serve it atop a bed of couscous or alongside roasted vegetables for a balanced meal.
How Do I Make Mediterranean Salmon at Home?
The Mediterranean Salmon recipe from Luna Grill, thanks to its simplicity and quick prep time, is an ideal choice for a weeknight dinner. With just a baking sheet, a small bowl, and a few key ingredients like fresh herbs, lemon juice, garlic cloves, and a dash of kosher salt and black pepper, you can whip up this dish in no time. Moreover, the dish’s total time from preheating the oven to plating doesn’t compromise the depth of flavors.
Yet, the true magic of this dish lies in its perfect harmony of flavors. The creamy feta cheese contrasts beautifully with the briny Kalamata olives and sun-dried tomatoes, while the fresh basil, cilantro, and parsley add an aromatic brightness. The salmon filet, pan-searedskin side down to seal in the juices, becomes a canvas absorbing these Mediterranean flavors.
The Mediterranean Salmon is more than just a dish; it’s a culinary journey that highlights the heart of Mediterranean cuisine while offering numerous health benefits. Following Luna Grill’s recipe, you can bring this Mediterranean gem to your dining table and embark on a delightful culinary adventure right in your home.
Here is a step-by-step guide on how to cook your own Mediterranean Salmon in your home kitchen:
Ingredients (Salmon)
- 1 Salmon Filet: When purchasing salmon, look for moist pieces of fish that smell fresh, not fishy. Opt for flash-frozen salmon, which retains its nutrients, flavor, and texture.
- ½ tsp Extra Virgin Olive Oil: This ingredient not only adds flavor but is also a source of healthy fats that contributes to heart health.
- ¼ tsp Salt
- 1 pinch Black Pepper
- 1 Lemon wedge: Lemon slices not only add a tangy zest but are also a good source of Vitamin C.
- 1 T Schug Sauce: This spicy and vibrant sauce, with its fiery and fresh taste of cilantro and parsley and a hint of garlic, will infuse your salmon with an irresistible zing.
Ingredients (Schug Sauce)
- 1 T Freshly Minced Garlic
- 6 oz. Rough Chop Cilantro (~3 bunches)
- 2 oz. Rough Chop Flat leaf Parsley (~ 1 bunch)
- 2 oz. Rough Chop Green Onion (~ 4 stems/stalks trimmed; you can easily substitute red onion in the recipe as well)
- 3 Tablespoons Fresh Lemon Juice
- 1 1/2 cup Extra Virgin Olive Oil (we suggest using California Olive Ranch EVOO)
- 2 tsp Red Pepper Flakes (Note: Red pepper flakes will “bloom,” and your sauce will be spicier the next day. Depending on your “heat” tolerance, you can add more or less.)
- 1 tsp Salt (we suggest using Kosher Salt)
- 1 tsp Black Pepper
- 1/2 tsp Ground Cardamom
- 1/4 tsp Ground Cumin
- 1/4 tsp Ground Coriander
Preparation
- First, you’ll need to prepare the schug sauce. Gather fresh garlic, cilantro, flat-leaf parsley, green onion, lemon juice, extra virgin olive oil, red pepper flakes, salt, black pepper, ground cardamom, ground cumin, and ground coriander. Place all these ingredients into the bowl of a food processor and pulse until smooth. Scrape the sides and pulse again. This should yield about two cups of schug sauce.
- Once the sauce is prepared, it’s time to turn your attention to the salmon. Lightly spray the salmon filet with extra virgin olive oil, then season both sides with salt and pepper.
- Grill each side of the salmon filet until the internal temperature reaches 135 F on the thicker part of the filet. This ensures that your salmon is cooked perfectly — moist and flaky on the inside, with a beautifully seared exterior.
- Once the salmon is grilled to perfection, brush about one tablespoon of schug sauce on top.
Serving Suggestions
Serve your Mediterranean Salmon with a wedge of lemon, allowing the tangy zest to enhance the rich flavors of the fish and schug sauce. This dish pairs well with a variety of side dishes — think a simple side salad for a light lunch or some roasted veggies for a hearty dinner. You can even serve it over a bed of cherry tomatoes and dicedred onion for added freshness and crunch.
This Mediterranean Salmon recipe is incredibly versatile and can easily be adapted to fit various dietary preferences. For a low-carb or keto meal, serve the salmon over a bed of leafy greens. For a gluten-free option, pair it with some grilled vegetables and sprinkle some capers for an extra burst of flavor.
Lastly, if you’re preparing this dish in advance or have leftovers, allow the salmon to cool before transferring it to an airtight container. You can reheat the salmon on a sheet pan in the oven, ensuring it retains its delicious flavors and flaky texture.
This Luna Grill Mediterranean Salmon dish is not just a meal; it’s a holistic experience. It offers a chance to engage with cooking in an enjoyable and health-conscious way. So, roll up your sleeves and dive into a culinary journey that promises an abundance of flavors and a host of health benefits.
Conclusion
As you can see, cooking with Mediterranean-inspired ingredients opens up a world of vibrant flavors and notable health benefits. This Mediterranean Salmon recipe from Luna Grill embodies this concept, intertwining the heart-healthy advantages of salmon and extra virgin olive oil with the aromatic splendor of fresh parsley and the fiery burst of schug sauce.
The harmony of these ingredients not only delights the palate but also contributes to your well-being. Packed with essential nutrients like omega-3 fatty acids and calcium and keeping the kcal count in check, this recipe is a testament to Luna Grill’s commitment to offering healthy, flavorful options.
Moreover, the versatility of this recipe allows you to get creative in the kitchen. You can play around with a dash of oregano for a herby touch or a drizzle of balsamic to introduce a tangy sweetness.
On the other hand, you could opt for the earthy allure of combining garlic powder and dijon to create a unique blend of flavor. Remember that the goal is to create a dish you’ll love, imbued with the Mediterranean spirit.
Encourage your culinary spirit to explore the rich and diverse realm of Mediterranean cuisine by trying this recipe at home. Witness how a beautifully cooked salmon can transform into a Mediterranean feast with the right blend of ingredients and spices.
But the culinary journey doesn’t stop there. Luna Grill is waiting to serve you many delicious Mediterranean-inspired dishes that will make your taste buds dance. From our kitchen to yours, bon appétit!
Sources:
Definition of the Mediterranean Diet: A Literature Review | PMC
Nutrition | Global Salmon Initiative
Omega-3 Fatty Acids | Health Professional Fact Sheet
Vitamin A and Carotenoids | Health Professional Fact Sheet
Vitamin C | The Nutrition Source
A Review of Ketogenic Diet and Lifestyle | PMC
Health Benefits and Adverse Effects of a Gluten-Free Diet in Non–Celiac Disease Patients | PMC
