Mediterranean Diet Poached Salmon

Delight in the vibrant flavors of the Mediterranean with this easy, nutrient-packed Mediterranean Diet Poached Salmon recipe. Perfectly tender salmon fillets are gently poached in a zesty bath of dry white wine, fresh lemon juice, and aromatic garlic. A medley of cherry tomatoes, briny Kalamata olives, and capers adds a burst of color and authentic Mediterranean flair, while fresh dill and parsley brighten each bite. This dish impresses with its balance of heart-healthy olive oil, omega-3-rich salmon, and antioxidant-packed vegetables, making it a wholesome choice for dinner. Ready in just 35 minutes, this elegant one-pan meal pairs beautifully with a crisp side salad or warm whole-grain bread for a truly satisfying Mediterranean-inspired feast.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces Salmon fillets
• 2 tablespoons Olive oil
• 3 large Garlic cloves
• 1 large Lemon
• 2 tablespoons Fresh dill
• 2 tablespoons Fresh parsley
• 200 grams Cherry tomatoes
• 100 grams Kalamata olives
• 1 tablespoon Capers
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 1 cup Dry white wine
• 2 cups Water

Directions

Step 1

Place the salmon fillets on a plate and pat them dry with paper towels.

Step 2

Season the fillets with half of the salt and pepper on both sides.

Step 3

Peel and finely mince the garlic cloves.

Step 4

Slice the lemon in half; juice one half and slice the other half into thin circles.

Step 5

In a large skillet or shallow pan, heat the olive oil over medium heat.

Step 6

Add the minced garlic and sauté until fragrant, about 1 minute.

Step 7

Pour in the white wine, water, and lemon juice, stirring to combine.

Step 8

Bring the mixture to a gentle simmer and lay the salmon fillets in the pan.

Step 9

Arrange the lemon slices on top of the salmon.

Step 10

Cover the pan and poach the salmon for 10 to 12 minutes, or until the fillets are cooked through and opaque.

Step 11

Meanwhile, halve the cherry tomatoes and slice the kalamata olives.

Step 12

Once the salmon is cooked, carefully transfer the fillets onto a serving platter.

Step 13

Add the cherry tomatoes, olives, and capers to the poaching liquid in the pan.

Step 14

Sprinkle in the remaining salt and pepper, and cook for another 2 minutes.

Step 15

Chop the fresh dill and parsley finely.

Step 16

Top the salmon with the warm tomato-olive mixture, fresh dill, and parsley before serving.

Nutrition Facts

Serving size	1659.5 grams (1659.5g)

Amount per serving	% Daily Value*
Calories	1723

Total Fat 111.50g	143%
Saturated Fat 15.80g	79%
Polyunsaturated Fat 2.70g
Cholesterol 200mg	67%
Sodium 4278mg	186%
Total Carbohydrate 34.80g	13%
Dietary Fiber 16.50g	59%
Total Sugars 9.30g
Protein 108.50g	217%

Vitamin D 0IU	0%
Calcium 242mg	19%
Iron 9mg	52%
Potassium 914mg	19%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 63.6%

Protein: 27.5%

Carbs: 8.8%