Description
A quick, 15-minute healthy dinner featuring pan-seared salmon with kalamata olives, lemon, garlic, and oregano. This foolproof recipe delivers restaurant-quality flavor with minimal effort.
Ingredients
Scale
- 4 salmon fillets (about 6 ounces each)
- 3 tablespoons extra virgin olive oil
- 1/2 cup kalamata olives, pitted and halved
- 3 cloves garlic, minced
- 1 large lemon (juiced and zested)
- 1 teaspoon dried oregano
- 1/2 teaspoon red pepper flakes (optional)
- Salt and black pepper to taste
- 2 tablespoons fresh parsley, chopped (for garnish)
- Lemon wedges (for serving)
Instructions
- Pat the salmon fillets dry with paper towels and season both sides generously with salt and black pepper.
- In a small bowl, whisk together the olive oil, lemon zest, lemon juice, minced garlic, dried oregano, and red pepper flakes.
- Heat a large skillet over medium-high heat with a splash of olive oil. Once shimmering, place salmon fillets in the pan, skin-side down. Press gently for 10 seconds to prevent curling.
- Cook undisturbed for 4-5 minutes until the color changes from translucent to opaque. Do not flip yet.
- Flip the salmon fillets over. Immediately pour the olive oil-lemon mixture over the fish and toss the halved kalamata olives into the pan around the fish.
- Reduce heat to medium-low and cook for another 3-4 minutes, basting occasionally with pan juices. The fish is done when it flakes easily with a fork and reaches an internal temperature of 145°F.
- Remove from heat, sprinkle with fresh chopped parsley, and serve immediately with lemon wedges on the side.
Notes
Patting the salmon dry is crucial for a good sear. Use room temperature salmon for even cooking. If using green olives instead of Kalamata, rinse them well to reduce saltiness. Do not microwave leftovers as it makes the fish rubbery; reheat gently in a skillet.
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Category: Main Course
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 salmon fillet with
- Calories: 320
- Sugar: 1
- Sodium: 420
- Fat: 18
- Saturated Fat: 3
- Carbohydrates: 4
- Fiber: 1
- Protein: 34
Keywords: salmon, kalamata olives, lemon, garlic, quick dinner, healthy recipe, gluten-free, keto, weeknight dinner, one-pan meal