Mediterranean Salmon

Prefer a different kind of olive?
Try reduced sodium black Kalamata olives for a bolder taste.

No Champagne vinegar?
White wine vinegar or lemon juice work fine.

Not a fan of white beans?
Use chickpeas or canned lentils for similar fiber and protein.

Don’t have fresh spinach?
Frozen spinach (thawed and squeezed dry) will do in a pinch. Fresh baby kale is also a great option in place of spinach because it is tender and has a light earthy sweetness.

Need to use a different natural sweetener other than honey?
Maple syrup or date syrup both make good substitutes.

• 33g lean protein per serving from salmon and beans
  
  
• Rich in heart-healthy fats from salmon and olive oil
  
  
• 8g fiber from beans, spinach, and lemon zest
  
  
• Lower sodium, dietitian-reviewed for heart health
  
  
• Naturally gluten-free and diabetes-friendly

• Store salmon and bean-spinach mixture separately for best texture
  
  
• Keeps in the fridge up to 3 days — reheat gently to avoid drying out
  
  
• Olive relish holds for 2 weeks in the fridge, gets better with time
  
  
• Great for meal prep, especially when packed in layers

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Calories: 381 per serving

Dietary Tags: Gluten-Free, High-Protein, Heart-Healthy, Diabetes-Friendly

If you're into high-protein, easy seafood meals, we’ve got more for you. Check out these blog posts from Health eCooks:

• 18 Heart Healthy Salmon Recipes
• Easy Salmon Meal Prep Ideas
• 9 Heart Healthy Salmon Recipes

Mediterranean-style meals are rich in healthy fats, fiber, and plant-based ingredients. Check out our favorite dietitian-approved blogs:

• 12 Easy Mediterranean Dinners in 30 Minutes
• Budget Mediterranean Recipe

This lemony olive relish recipe is more than a garnish. It’s packed with fiber, healthy fats, and antioxidants from olives, lemon, and parsley. It adds tangy brightness to any lean protein and can double as a dip or added to a pita sandwich.

Ingredients

• 1 cup green mild olives, diced and pitted
  
  
• 1 Tbsp diced shallot
  
  
• ¼ cup chopped fresh parsley
  
  
• 2 Tbsp Champagne vinegar or white vinegar
  
  
• 2 Tbsp honey (or maple syrup)
  
  
• 2 lemons, zested and segmented, juice reserved
  
  
• Black pepper to taste

Directions

In a medium bowl, mix the diced olives, shallot, parsley, vinegar, honey, lemon zest, lemon segments, and lemon juice. Stir well and season with black pepper. Let it sit for at least 10 minutes before serving.

Storage and Serving Tips

• Store in an airtight container in the fridge for up to 2 weeks
  
  
• Use as a topping for grilled chicken, fish, tofu, or grain bowls
  
  
• Also great on sandwiches or tossed into chickpea salad

What makes this a Mediterranean salmon recipe?
It uses classic Mediterranean ingredients: olives, olive oil, lemon, beans, and fresh herbs. It follows the Mediterranean diet’s balance of lean protein and plant foods.

How do I reheat seared salmon without drying it out?
Reheat seared salmon gently to keep it moist. Place it in a covered skillet over low heat with a splash of water or broth and steam for 2 to 3 minutes. Or cover it loosely with foil and warm in a 275°F oven for about 10 minutes. Avoid microwaving because it dries out the fish fast.

Can I use frozen salmon?
Yes. Thaw it overnight in the fridge or under cold water before cooking.

Can I make the olive relish ahead of time?
Definitely. It actually tastes better the next day. Just store it chilled in an airtight jar.

Is salmon heart healthy?
Yes. Salmon is rich in omega-3 fatty acids, which support heart health by reducing inflammation and helping lower triglyceride levels.

Is salmon high in protein?
It is. A 4-ounce portion gives you about 30 to 33 grams of high-quality protein.

Is salmon low calorie?
Salmon is moderate in calories for how nutrient-dense it is. This dish clocks in under 400 calories with fiber, protein, and healthy fats.

Is salmon low in cholesterol and does salmon lower cholesterol?
Salmon does contain dietary cholesterol, but it’s low in saturated fat and rich in omega-3s, which help improve your cholesterol profile overall.

Is salmon gluten free?
Yes. This recipe is naturally gluten free. Be sure to double-check labels if using canned beans or vinegar.

Is salmon good for diabetics?
Yes. It’s low in carbs and high in protein and healthy fat, which help regulate blood sugar. The fiber from beans and spinach adds even more benefit.

Is salmon low fat?
Not exactly, but the fats in salmon are the good kind (unsaturated), and they support heart and brain health.