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Omega-3 Salmon Plate

Omega-3 Salmon Plate: Healthy Mediterranean Bliss at Home

Delight in this Omega-3 Salmon Plate, offering a blend of flavors and health benefits for a quick dinner solution.
Prep Time 30 minutes
Cook Time 15 minutes
Total Time 45 minutes
Servings: 4 plates
Course: Dinner
Cuisine: Mediterranean
Calories: 450

Ingredients
  

For the Salmon
  • 4 fillets Salmon Wild-caught is preferable for a fresher taste.
  • ¼ cup Olive Oil Use extra virgin for depth of taste.
  • to taste Salt Adjust to personal preference.
  • to taste Pepper Freshly cracked is best for a strong flavor.
For the Creamy Dill Sauce
  • ½ cup Greek Yogurt Nonfat can be used as a lower-calorie option.
  • 2 tablespoons Mayonnaise Substitute avocado mayonnaise for a healthier twist.
  • 2 tablespoons Fresh Dill Always use fresh for best results.
  • 1 clove Garlic Fresh minced garlic is recommended.
  • 2 tablespoons Lemon Juice Freshly squeezed is ideal for optimal flavor.
  • 2 tablespoons Red Wine Vinegar White vinegar can be swapped if needed.
  • to taste Dried Herbs (Oregano, Parsley) Fresh versions can be used for a boost.
For the Salsa
  • 1 cup Cherry Tomatoes Colorful varieties enhance visual appeal.
  • 1 medium Cucumber Chill before adding to retain crispness.
  • ½ cup Kalamata Olives Green olives can be used as an alternative.
  • ¼ cup Red Onion Finely chop to avoid overpowering other flavors.
  • ¼ cup Feta Cheese Non-dairy cheese can substitute for dietary preferences.
  • 1 medium Jalapeño Optional for a kick of heat.
  • to taste Dressing (Olive Oil & Vinegar) Mix to taste.

Equipment

  • Baking dish
  • Mixing Bowl
  • Baking Sheet

Method
 

Step-by-Step Instructions for Omega-3 Salmon Plate
  1. In a medium-sized baking dish, whisk together ¼ cup of olive oil, 2 tablespoons of lemon juice, and a splash of red wine vinegar. Season with salt and freshly cracked pepper to taste.
  2. Place your wild-caught salmon fillets into the marinade, ensuring each piece is evenly coated. Let them sit at room temperature for 20 to 30 minutes.
  3. In a separate bowl, mix together ½ cup of Greek yogurt and 2 tablespoons of mayonnaise. Stir in 2 tablespoons of freshly chopped dill, 1 minced garlic clove, and another squeeze of lemon juice.
  4. Gather a mixing bowl and add 1 cup of halved cherry tomatoes, 1 finely diced cucumber, and a handful of sliced Kalamata olives. Toss in ¼ cup of feta cheese and finely chopped red onion.
  5. Preheat your oven to 400°F (204°C). Once preheated, transfer the marinated salmon fillets onto a lined baking sheet. Bake for 12 to 15 minutes until they turn opaque and easily flake with a fork.
  6. Once your salmon is perfectly baked, plate them up with a generous dollop of the creamy dill sauce on top. Surround the salmon with your vibrant salsa.

Nutrition

Serving: 1plateCalories: 450kcalCarbohydrates: 8gProtein: 32gFat: 34gSaturated Fat: 6gPolyunsaturated Fat: 8gMonounsaturated Fat: 18gCholesterol: 90mgSodium: 600mgPotassium: 700mgFiber: 2gSugar: 3gVitamin A: 500IUVitamin C: 10mgCalcium: 100mgIron: 2mg

Notes

Avoid over-marinating salmon and use fresh ingredients for best results. Store leftovers in an airtight container for up to 3 days.

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