Brunilda Schiavone A Mediterranean diet salmon recipe offers a delicious and healthy way to enjoy this nutritious fish. This recipe emphasizes fresh, high-quality ingredients common to the Mediterranean diet, resulting in a flavorful and balanced meal. The preparation method is straightforward, making it accessible to cooks of all skill levels. This detailed guide provides a complete breakdown of the ingredients, instructions, nutritional information, and helpful tips to ensure a successful outcome. The benefits of this recipe extend beyond its taste; it aligns with the principles of a heart-healthy, balanced diet.
This Mediterranean diet salmon recipe prioritizes the use of healthy fats, lean protein, and an abundance of fresh vegetables and herbs. The combination creates a dish that is not only satisfying but also contributes to overall well-being. The recipe is adaptable to individual preferences and dietary needs, allowing for modifications based on available ingredients or personal dietary restrictions. This flexibility makes it a versatile and practical choice for regular meal planning. The focus on fresh produce ensures a vibrant flavor profile, elevating the salmon to a culinary delight.
The recipe’s simplicity makes it ideal for weeknight dinners while offering the nutritional benefits of a carefully planned Mediterranean-style meal. Adhering to the guidelines of the Mediterranean diet offers numerous health advantages, and this recipe showcases how easily these principles can be incorporated into everyday cooking.
Ingredients for this Recipe
- 1.5 lbs Salmon fillet, skin on or off
- 1 tbsp Olive oil
- 1 lemon, thinly sliced
- 1/2 cup Cherry tomatoes, halved
- 1/4 cup Kalamata olives, pitted and halved
- 1/4 cup Red onion, thinly sliced
- 2 cloves Garlic, minced
- 1 tbsp Fresh oregano, chopped
- Salt and freshly ground black pepper to taste
Instructions for this Recipe
- Preheat oven to 400F (200C).
- Place salmon fillet in a baking dish.
- Drizzle olive oil over the salmon.
- Arrange lemon slices, cherry tomatoes, olives, red onion, and garlic around the salmon.
- Sprinkle with oregano, salt, and pepper.
- Bake for 12-15 minutes, or until salmon is cooked through.
Recipe Timing and Servings
This Mediterranean diet salmon recipe provides a nutritious and flavorful meal. The preparation is quick and easy, requiring minimal time investment. The cooking time ensures the salmon is perfectly cooked while maintaining its moisture and delicate flavor. The finished dish is suitable for individual servings or can be easily scaled for larger groups. The table below summarizes the time commitment and the number of servings.
| Preparation Time | Cook Time | Servings |
|---|---|---|
| 10 minutes | 12-15 minutes | 2 servings |
Nutritional Information of this Recipe
This recipe is rich in omega-3 fatty acids from the salmon, contributing to heart health. The abundance of vegetables provides essential vitamins and minerals. The olive oil adds healthy monounsaturated fats. The low carbohydrate content makes it suitable for various dietary preferences. A detailed nutritional breakdown, including calories, protein, fat, and carbohydrates, can be calculated using a nutrition tracking app or website based on the specific ingredients used and their quantities.
Please note that the following nutritional information is an estimate and may vary based on the specific ingredients and their quantities used.
| Nutrient | Approximate Value (per serving) |
|---|---|
| Calories | Approximately 400-450 |
| Protein | Approximately 30-35g |
| Fat | Approximately 25-30g |
| Carbohydrates | Approximately 5-10g |
Tips for Cooking this Recipe
Achieving optimal results with this recipe involves attention to detail and a few key techniques. Properly preparing the ingredients and understanding the cooking process contribute to the overall success. Following these tips will enhance both the taste and presentation of your dish. Remember that adjustments can be made based on personal preferences and dietary requirements.
-
Use high-quality salmon:
Selecting fresh, high-quality salmon is crucial for optimal flavor and texture. Look for salmon with vibrant color and a firm, moist texture.
-
Don’t overcook the salmon:
Overcooked salmon becomes dry and loses its delicate flavor. Use a meat thermometer to ensure the salmon reaches an internal temperature of 145F (63C).
-
Adjust seasoning to taste:
Seasoning is key to enhancing the flavor of the dish. Feel free to adjust the amount of salt, pepper, and oregano based on your preference.
-
Add other vegetables:
Expand the flavor profile by adding other vegetables such as bell peppers, zucchini, or asparagus.
-
Use fresh herbs:
Fresh herbs provide a more intense and vibrant flavor compared to dried herbs. Use fresh oregano if possible.
This recipes adaptability makes it perfect for experimenting with different flavor combinations. The core componentssalmon, olive oil, and Mediterranean vegetablesform a delicious base upon which one can build. Exploring variations can lead to exciting new culinary creations. Remember that success relies on using fresh, high-quality ingredients and paying attention to cooking times.
Proper cooking technique is vital for ensuring the salmon remains moist and flavorful. Following the instructions and paying attention to details, such as not overcooking the salmon, contributes to the overall enjoyment of the meal. The health benefits are maximized by choosing fresh ingredients and adhering to a Mediterranean-style approach.
Frequently Asked Questions
This section addresses common questions about preparing and enjoying this delicious and healthy recipe. Understanding the nuances of cooking salmon and the Mediterranean dietary approach will aid in creating a consistently great dish. Addressing these queries helps demystify the process and encourages culinary exploration.
-
Can I use frozen salmon?
Yes, you can use frozen salmon, but ensure it is completely thawed before cooking. Thawing in the refrigerator overnight is recommended to maintain quality. Ensure the salmon is thoroughly cooked to a safe internal temperature. Frozen salmon may require slightly longer cooking time.
-
What other herbs can I use?
This recipe is highly adaptable. Experiment with fresh herbs like dill, thyme, rosemary, or parsley. The choice of herb will subtly change the flavor profile. Consider the other ingredients when selecting alternative herbs.
-
Can I grill the salmon instead of baking it?
Yes, you can grill the salmon. Prepare the salmon as instructed but grill over medium heat for about 4-5 minutes per side, or until cooked through. Grilling adds a smoky flavor, changing the texture slightly.
Understanding the principles of the Mediterranean diet helps to appreciate the nutritional benefits of this recipe. The inclusion of healthy fats, lean protein, and a variety of fresh vegetables ensures a balanced and wholesome meal. Exploring variations on the recipe allows for individualization and caters to different palates and dietary restrictions.
This Mediterranean diet salmon recipe exemplifies the ease and deliciousness of healthy eating. By following these instructions and tips, one can consistently create a satisfying and nutritious meal that aligns with the principles of the Mediterranean diet. The recipe offers a flexible framework for personal culinary creativity, promoting a balanced and healthy lifestyle.
In conclusion, this recipe provides a delicious and healthy meal option. The straightforward instructions and helpful tips ensure a successful outcome, while the nutritional benefits align with the principles of a heart-healthy diet. Enjoy!