Origins
This recipe takes inspiration from the vibrant and diverse cuisine of the Mediterranean region. Originating from the coastal areas of Greece, this dish showcases the flavors of fresh seafood and aromatic herbs. The Mediterranean diet, known for its health benefits, emphasizes the consumption of fruits, vegetables, whole grains, lean proteins, and healthy fats. By incorporating these principles into our recipe, we create a dish that not only delights the taste buds but also nourishes the body.
Benefits Summary
This dish plan offers a range of benefits for those looking to maintain a healthy lifestyle. The Mediterranean-inspired ingredients, such as fresh seafood, vegetables, and herbs, provide a rich source of vitamins, minerals, and antioxidants. The use of healthy fats, such as olive oil, supports heart health and helps to reduce inflammation. By following this dish plan, you can enjoy a delicious and satisfying lunch while nourishing your body with wholesome ingredients.
Ingredients:
– 2 fresh salmon fillets (6-8 ounces each)
– 1 cup cherry tomatoes, halved
– 1/2 red onion, thinly sliced
– 1/4 cup Kalamata olives, pitted and halved
– 2 tablespoons extra virgin olive oil
– 2 tablespoons lemon juice
– 2 cloves garlic, minced
– 1 teaspoon dried oregano
– Salt and pepper, to taste
– Fresh parsley, for garnish
Preparation:
1. Preheat your oven to 400°F (200°C).
2. In a small bowl, whisk together the olive oil, lemon juice, minced garlic, dried oregano, salt, and pepper.
3. Place the salmon fillets on a baking sheet lined with parchment paper.
4. Drizzle the olive oil mixture over the salmon fillets, ensuring they are evenly coated.
5. Arrange the cherry tomatoes, red onion slices, and Kalamata olives around the salmon fillets.
6. Bake in the preheated oven for 15-20 minutes, or until the salmon is cooked through and flakes easily with a fork.
7. Remove from the oven and garnish with fresh parsley.
8. Serve the Mediterranean Baked Salmon with a side of steamed vegetables or a fresh green salad.
Pairing Suggestions:
This Mediterranean Baked Salmon pairs well with a side of roasted asparagus or a quinoa salad. A glass of crisp white wine, such as Sauvignon Blanc or Pinot Grigio, can also complement the flavors of the dish.
Nutritional Values:
| Nutrient | Amount per Serving |
|---|---|
| Calories | 400 |
| Protein | 30g |
| Fat | 25g |
| Carbohydrates | 10g |
| Fiber | 3g |
| Sugar | 5g |
| Sodium | 400mg |
Shopping List:
| Ingredient | Quantity/Size |
|---|---|
| Salmon fillets | 2 (6-8 ounces each) |
| Cherry tomatoes | 1 cup |
| Red onion | 1/2 |
| Kalamata olives | 1/4 cup |
| Extra virgin olive oil | 2 tablespoons |
| Lemon juice | 2 tablespoons |
| Garlic | 2 cloves |
| Dried oregano | 1 teaspoon |
| Salt | To taste |
| Pepper | To taste |
| Fresh parsley | For garnish |
Special Tip:
For an extra burst of flavor, try adding a sprinkle of feta cheese or a drizzle of balsamic glaze over the Mediterranean Baked Salmon before serving. This will add a tangy and savory element to the dish.
Summary
This Mediterranean Baked Salmon is a delicious and nutritious lunch option that showcases the flavors of the Mediterranean region. With a preparation time of just 30 minutes, this dish is perfect for a quick and satisfying meal. Enjoy the vibrant colors and fresh flavors of this Mediterranean-inspired recipe while nourishing your body with wholesome ingredients.
