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Healthy Fish Recipe: Mediterranean Salmon

Updated on October 13, 2012

Salmon: A Healthy Fish

Salmon is a delicious tasting fish that can be found wild in the Atlantic and Pacific Oceans and farmed in many other areas. It is high in protein and omega 3 fatty acids, and can be easily cooked in a variety of interesting and tasty recipes. One of these recipes is a Mediterranean Salmon.

Mediterranean diets include use of olives and olive oil, vegetables such as spinach, and tomatoes, and fish. In my version of the Mediterranean Salmon, I use a blend of fresh baby spinach, sundried tomatoes, Kalamata olives, and salmon fillet.

One of the things I enjoy doing when I cook is combining various 'textures' and flavors, as well as color. In this recipe I like the variation of using the deep red sun dried tomatoes against the rich green of the baby spinach. I also liked the flavor that the Kalamata olives gave off bringing just enough tang to an otherwise mild flavored dish.

I added quinoa for a side dish that was a change of pace from the usual choice of wild rice. Quinoa is a seed that, once cooked, looks like a grain. It comes from South America and, since it contains all 9 essential amino acids, is considered to be a complete protein. It is easy to make, similar to that of making rice: 1 part Quinoa to 2 parts liquid and steamed for 15 minutes.


Please rate this salmon recipe

4.8 stars from 4 ratings of Mediterranean Salmon

Photos of Fish

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Mediterranean SalmonA pan full of healthy ingredientsQuinoa (pronounced keen-wa) is not a grain.Enjoy your fish with a glass of white wine.
Mediterranean Salmon
Mediterranean Salmon | Source
A pan full of healthy ingredients
A pan full of healthy ingredients | Source
Quinoa (pronounced keen-wa) is not a grain.
Quinoa (pronounced keen-wa) is not a grain. | Source
Enjoy your fish with a glass of white wine.
Enjoy your fish with a glass of white wine. | Source

Cook Time

Prep time: 15 min
Cook time: 15 min
Ready in: 30 min
Yields: Serves 4-6 people

Ingredients

  • 1 (1 -1.5 lb) salmon fillet, adjust size to meet your needs
  • 6-8 oz fresh baby spinach, washed and drained
  • 2 T almonds, slivered and toasted
  • 2 cloves garlic, minced
  • 1-2 T olive oil, light or regular
  • 1 C Vegetable broth, low sodium
  • 1/2 C white wine, cooking or other
  • 1/4 C lemon juice, fresh squeezed or bottle
  • 1/4 C artichokes, coarsely chopped
  • 1/4 C sundried tomatoes, coarsely chopped
  • 1/4 C Kalamata olives, coarsely chopped
  • 1/4 C mushrooms, sliced (OPTIONAL)
  • 1/2 tsp basil, fresh or dried
  • 1/4 tsp thyme, fresh or dried
  • 1/4 tsp black pepper
  • 1/4 tsp salt

How to make: Mediterranean Salmon

  1. Preheat oven to 350 degrees. If not already toasted, place the almonds on a baking sheet and toast lightly for about 5-7 minutes watching carefully that they do not burn. Place the Salmon fillet in a baking pan and place on the upper rack in the oven for 10 - min. It's important not to dry the salmon flavor out.
  2. While the salmon is baking put the olive oil in a pan and heat on medium heat. Sauté the garlic for about 3 minutes being careful not to burn it. Add the vegetable broth, lemon juice and white wine and simmer for 5 minutes.
  3. Add the seasonings and spices, the chopped sun dried tomatoes, the olives, artichokes and mushrooms to the broth and continue to simmer for 2 minutes.
  4. While the broth is simmering remove the salmon, (and the almonds if toasting), and remove the back skin. When you place the fillet into the pan to continue cooking it will be skinless.
  5. Add the baby spinach to the pan with the toasted almonds and allow to simmer for 1 minute before placing the salmon in the pan.
  6. Place the salmon on top of the bed of spinach and simmer / steam for 4 minutes or until the fish flakes easily with a fork.
  7. Remove salmon to a platter. Place Quinoa on individual plate with a serving of vegetables and broth topped with a slice of salmon. Enjoy with a glass of white wine or your favorite beverage.

Please take this poll

Did you know Quinoa is a seed NOT a grain?

See results

Ancient Harvest Quinoa

Nutrition Facts
Serving size: 1/4 cup dry
Calories 172
Calories from Fat27
% Daily Value *
Fat 3 g5%
Saturated fat 0 g
Unsaturated fat 0 g
Carbohydrates 31 g10%
Sugar 3 g
Fiber 3 g12%
Protein 6 g12%
Cholesterol 0 mg
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Mediterranean Countries

show route and directions
A markerItaly -
Italy
get directions

Southern Italy is considered part of the Mediterranean countries that follow this diet.

B markerGreece -
Greece
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Included in the Mediterranean countries that follow this diet.

C markerSpain -
Spain
get directions

Also, included in the Mediterranean countries that follow this diet.

D markerFrance -
France
get directions

Southern France also is included in the group of countries that follow this diet.

E markerPortugal -
Portugal
get directions

One of the countries that is included in the Mediterranean diet.

F markerMorocco -
Morocco
get directions

One of the countries included in the Mediterranean diet.

Comments

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    • Mama Kim 8 profile image

      Sasha Kim 4 years ago

      Oh this looks so good! All those fantastic ingredients ^_^ mmm... artichoke... I Love artichoke! I'm going to have to make this for a dinner party. Thanks for the great recipe. Voting this a bunch!

    • teaches12345 profile image

      Dianna Mendez 4 years ago

      Salmon is my favorite kind of fish and I would eat it every other day if I could. Love your recipe idea, especially the sun dried tomatoes and artichoke ingredients. I wish I had some right now. Voted up.

    • Denise Handlon profile image
      Author

      Denise Handlon 4 years ago from North Carolina

      Hi Mama Kim-oh, wonderful...I love artichokes too and always try to fit them in somewhere...even as a side dish. :) Please let me know if you do try this on your guests, how they like it. Thanks for the votes.

      Hi Dianna- thanks for your comments and vote. The sun dried tomato idea came to me as I was searching for my other ingredients. I had forgotten I had the jar in the cupboard and don't recall now what other recipe it was waiting for, LOL Hope you give it a try.

    • Candie V profile image

      Candie V 4 years ago from Whereever there's wolves!! And Bikers!! Cummon Flash, We need an adventure!

      Sounds like a great recipe, tho I would never eat farmed salmon - not anywhere near the nutrition of wild caught, and in some places there are higher levels of PCBs in farmed fish.. (sorry for the lecture!).. I'm bookmarking this!! MMM! :)

    • Denise Handlon profile image
      Author

      Denise Handlon 4 years ago from North Carolina

      Hi Candi V-thanks for reading and commenting. I totally agree-wild salmon is the only kind I will eat-not farmed salmon. It's kind of an oxymoron isn't it? Hope you give it a try. :)

    • Candie V profile image

      Candie V 4 years ago from Whereever there's wolves!! And Bikers!! Cummon Flash, We need an adventure!

      Can't wait! Thanks Denise!

    • Denise Handlon profile image
      Author

      Denise Handlon 4 years ago from North Carolina

      You're welcome. :)

    • Candie V profile image

      Candie V 4 years ago from Whereever there's wolves!! And Bikers!! Cummon Flash, We need an adventure!

      Hahaha! I'm baaack! Ok, ok.. I'm leaving.....

    • Denise Handlon profile image
      Author

      Denise Handlon 4 years ago from North Carolina

      Hahaha. I just visited your hubs. :)

    • Candie V profile image

      Candie V 4 years ago from Whereever there's wolves!! And Bikers!! Cummon Flash, We need an adventure!

      Ok.. I'm back! I saw that! Thank you!! LOL! Are we the only ones still up?

    • Denise Handlon profile image
      Author

      Denise Handlon 4 years ago from North Carolina

      LOL No, go to the Sandpit and tool around the 'last one standing'. I've been back and forth there, but heading to bed now...have a good night. If you have a moment check out my hub about death...it's posted in my featured hubs. Take care...

    • LaThing profile image

      LaThing 4 years ago from From a World Within, USA

      Love salmon, and this looks really dilicious! I have never cooked with artichoke but will give it a try. Thanks for sharing....

    • ImKarn23 profile image

      Karen Silverman 4 years ago

      i love salmon, but haven't made it in a long time cause i'm tired of the ONLY way i cook it!

      This doesn't just look delicious - it looks beautiful as well!

      My daughter, the chef, is going to love it!

    • profile image

      Vincent Moore 4 years ago

      I will have to try this one for sure. I eat salmon sometimes once a week for sure every other week. Only wild salmon not farmed. I've tried various methods to bake, fry, bbq it and each time it's turned out great. I'm with you on being daring and trying different methods. I love to explore with food. Great looking dish Denise, can't wait to give it a go.

    • Denise Handlon profile image
      Author

      Denise Handlon 4 years ago from North Carolina

      Hello LaThing-artichokes are great-hope you are inspired to give them a fair shake in some recipes with chicken or fish. Thanks for your comments.

      Hi Leslie-Great! I'm glad you'll order this one up. I know what you mean about the tiresome 'same old ways' of cooking. That's what's nice about sharing food stuff here. :)

      Hi Vincent-wonderful...I can hardly wait for your report back, haha. Oh, and don't forget the wine. :)

    • GoodLady profile image

      Penelope Hart 4 years ago from Rome, Italy

      Really like this recipe! Artichokes too. Very delicious. Love salmon and it is so versatile.

    • btrbell profile image

      Randi Benlulu 4 years ago from Mesa, AZ

      This looks delicious! I will definitely try it!

    • Candie V profile image

      Candie V 4 years ago from Whereever there's wolves!! And Bikers!! Cummon Flash, We need an adventure!

      Hi Denise! I was trying to find it, but you have a lot to wade thru! Can you post the link here and I'll hop on over! Thank you! Yep - that was a busy forum! LOL!

    • Danette Watt profile image

      Danette Watt 4 years ago from Illinois

      great recipe. I love kalamata olives, they have a nice taste to them. I'm the only one at home who eats olives, can you believe that? I love salmon, too and just cooked up a piece for myself that had been in the freezer too long. Nothing this fancy, just olive oil, greek seasonings sprinkled on top and baked. Vote up!

    • Mom Kat profile image

      Mom Kat 4 years ago from USA

      This looks Sooooooo good! My hubby is the fish chef in our home, so I'll have to pass this onto him. YUM!

    • always exploring profile image

      Ruby Jean Fuller 4 years ago from Southern Illinois

      Your recipe looks delicious. I had baked salmon last evening for dinner. I will have to try yours..Thank you for sharing..

    • Denise Handlon profile image
      Author

      Denise Handlon 4 years ago from North Carolina

      Hello GoodLady-I'm with you: love artichokes and salmon and love the versatility of the fish. Thanks for stopping by.

      btrbell-let me know how it turns out for you. Enjoy!

      Hi Candi-I'll send the link to you

      Danette-the simplicity of your recipe for salmon is intriguing. I'll be sure to give it a try. Thanks for the vote.

      Hi Katrina-thanks for your feedback. Enjoy!

      Ruby-hope you give it a shot-it is delicious and again, just adjust any of the ingredients. I love the combination of flavors and textures in this one. :)

    • Mike Robbers profile image

      Mike Robbers 4 years ago from London

      Nice hub Denise! Mediterranean cuisine is so rich and salmon a tasty delicacy. Thanks you for the useful information, hope we humans we will start eating in a more healthy way one day! Voted up and shared

    • Eiddwen profile image

      Eiddwen 4 years ago from Wales

      Mmm another recipe for me to save.

      Thank you again for sharing and enjoy your day.

      Eddy.

    • Denise Handlon profile image
      Author

      Denise Handlon 4 years ago from North Carolina

      Hi Mike-Yes, the Mediterranean diet appears to have many benefits. I don't know about everyone else, but I can only stay aware of what I put on the table for myself and my family. Some days are better than others. thanks for the vote and share. :)

      Hi Eddy-Glad to accomodate that growing cook book of yours, hee hee.

    • FullOfLoveSites profile image

      FullOfLoveSites 4 years ago from United States

      Another recipe I've seen on my hot hubs page! This really looks good, it's a must try... thanks for sharing your recipe! :)

    • Denise Handlon profile image
      Author

      Denise Handlon 4 years ago from North Carolina

      Hi FullOfLoveSites-nice to meet you. I had no idea this hub fell into the 'hot hubs' category, haha. Thanks for your comment. Hope you give it a try-its really delicious!

    • TycoonSam profile image

      TycoonSam 4 years ago from Washington, MI

      Great recipe! Salmon is one of my favorite foods. Thanks for sharing.

      Voted up and useful

    • Denise Handlon profile image
      Author

      Denise Handlon 4 years ago from North Carolina

      Hi Sam-thanks for reading; hope you get a chance to give it a try. :)

    • bridalletter profile image

      Brenda Kyle 4 years ago from Blue Springs, Missouri, USA

      I just started eating salmon the first time, so looking all those wonderful new recipes too. I am adding my own recipe on my blog soon. They are amazingly grand when cooked in a smoker. Thank you for sharing.

    • Denise Handlon profile image
      Author

      Denise Handlon 4 years ago from North Carolina

      Ohhh, I do not have a smoker, but it sounds divine. I'm sure that would be very tasty. Thanks for sharing your info here. :)

    • divacratus profile image

      Kalpana Iyer 4 years ago from India

      Looks yummy! I will definitely try making this during the weekend. You're such an expert in cooking. Love going through your hubs and especially ogling at the delish food you've cooked! And now I'm very hungry..

    • Denise Handlon profile image
      Author

      Denise Handlon 4 years ago from North Carolina

      Hahaha, thanks divacratus, for your lovely feedback. Please let me know how your salmon turns out. I just love this dish.

    • Happyboomernurse profile image

      Gail Sobotkin 4 years ago from South Carolina

      Hi Denise,

      I love salmon and am always looking for new ways to cook it. This recipe looks delicious and I like all the ingredients except for olives. Am glad you suggested that mushrooms can be used.

      I have never eaten quinoa, but it is definitely something that I will now try.

      Thanks for sharing this recipe.

      Am voting it up across the board except for funny and sharing as it is so healthy.

      Hub Hugs,

      Gail

    • Denise Handlon profile image
      Author

      Denise Handlon 4 years ago from North Carolina

      Hi Gail-thanks for your comments and votes. It is a delicious recipe and not too difficult to make. :) Enjoy.

    • CrazedNovelist profile image

      A.E. Williams 4 years ago from Hampton, GA

      Denise, that sounds like an awesome recipe. I LOVE all the ingredients! You have wonderful tastes in food. Hopefully one day I'll try this. I have little experience with cooking fish, though....

    • Denise Handlon profile image
      Author

      Denise Handlon 4 years ago from North Carolina

      Hi Crazed Novelist-thank you for the compliment, it means a lot when I read something like that b/c my cooking history has not been well received as a mom raising two kids. lol But I love the varied flavors and textures of food and am always looking for new ways to prepare things.

      I hope you do give this a try one day; just remember that becoming a good cook is a process and takes practice. I'm living proof of that. Don't ever be afraid to experiment until you get it down pat. Look for some inexpensive fish and try that for starters. It's funny that you mentioned that because my sister has said the same thing. I know she is frequently in a hurry and distracted. Perhaps try keeping the temperature medium, if frying, and be attentive. When baking, try under cooking it by 5 minutes and carefully continue cooking until it is fork flaky. Hope that helps and encourages you to try it!

    • Zainab Tarawali profile image

      Musu Bangura 3 years ago from Nation's Capital

      I love salmon and look forward to trying this recipe. I pinned it and added it to stumbleupon's website. Voted up!

    • Denise Handlon profile image
      Author

      Denise Handlon 3 years ago from North Carolina

      Hello Zainab I'm glad you enjoyed this recipe-it really is healthy and delicious. Thank you for sharing it and for your votes!

    • profile image

      rahmat 3 years ago

      Great article, have learnt a few things here!

    • Denise Handlon profile image
      Author

      Denise Handlon 3 years ago from North Carolina

      Hello rahmat, thank you for your comment about this recipe. I'm glad you were able to learn a few new things. :)

    • profile image

      Linda Johnson 2 years ago

      Wow this is an amazing recipe. Looks so good, i think i should go and try it right now. Thanks.

    • Denise Handlon profile image
      Author

      Denise Handlon 2 years ago from North Carolina

      Hi Linda, thank you. Glad it inspired you. I hope that you've had a chance to try it by now. :)

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