Mediterranean Salmon

Mediterranean salmon is a dish that combines the rich flavors of the fish with the fresh and vibrant ingredients typical of the Mediterranean diet. Here’s how to prepare it with an Italian touch.

Ingredients

• 4 salmon fillets (about 150 g each)
• 2 tablespoons of extra virgin olive oil
• 1 garlic clove
• 1 large ripe tomato, diced
• 1/2 red onion, thinly sliced
• 1 handful of black olives, pitted and sliced
• 2 tablespoons of capers in salt, rinsed
• Dried oregano to taste
• Salt and pepper to taste
• A pinch of chili flakes (optional)
• 1 lemon (for juice and grated zest)
• Fresh chopped parsley (for garnish)

Preparation

1. Preheat the oven to 200 °C.
2. In a large skillet, heat the extra virgin olive oil over medium heat and sauté the minced garlic until golden, then remove it.
3. In the same skillet, add the red onion and let it soften until tender.
4. Add the diced tomato, olives, capers, a pinch of oregano, salt, pepper, and chili if using. Cook for a few minutes until the tomato begins to soften.
5. Place the salmon fillets in a baking dish lined with parchment paper and season with salt, pepper, and a drizzle of oil.
6. Spread the Mediterranean sauce over each salmon fillet.
7. Bake and cook for about 12-15 minutes or until the salmon is perfectly cooked.
8. Meanwhile, grate the lemon zest and squeeze the juice.
9. Once cooked, remove the salmon from the oven and drizzle with lemon juice and grated zest.
10. Sprinkle with fresh chopped parsley before serving.

Trivia

Salmon is a fish much loved in Italian cuisine, especially for its versatility and nutritional properties, which include omega-3 fatty acids. In this dish, the combination with typical Mediterranean diet ingredients enhances its flavor without overpowering it.