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    Mediterranean Salmon (One-Pan, 30-Minute Meal)

    By Julia | Updated: Dec 02, 2023 | Published: Jun 10, 2023 | 51 Comments

    44.8K shares
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    This post may contain affiliate links. For more information, please see our affiliate policy.

    This easy one-pan Mediterranean salmon dinner comes together in just 30 minutes. The recipe features staples of Mediterranean cuisine: rice, chickpeas, tomatoes, olives, lemon, oregano, and feta cheese. It's healthy and gluten-free. Easy enough to make on a busy weeknight and fancy enough to entertain guests.

    Mediterranean Salmon with Rice, Chickpeas, Cherry Tomatoes, Olives, and Feta Cheese - in a cast iron skillet.

     

    Healthy dinner high in protein and fiber

    You'll be in love with this flavorful Mediterranean salmon. It's loaded with bright and fresh flavors and features traditional Mediterranean ingredients, such as rice, chickpeas, lemon, olives, feta cheese, and oregano. This main dish is packed with healthy omega-3s, fiber, and other nutritious ingredients. It's gluten-free, high-in-protein, and appropriate for a Pescatarian diet - a vegetarian diet that incorporates seafood.  It takes only 30 minutes and requires one cooking pan. The cleanup is minimal - perfect for busy weeknights. My other favorite quick and easy salmon recipes are salmon with mango salsa and cilantro-lime salmon.

    Mediterranean Salmon with Rice, Chickpeas, Cherry Tomatoes, Olives, and Feta Cheese - in a cast iron skillet.

    How to make Mediterranean salmon - a quick overview

    • First, the salmon is seasoned with smoked paprika, dried oregano, and red chili flakes and pan-seared on the stovetop until tender and flaky.
    • Then, you will combine cooked rice with chickpeas, cherry tomatoes, olives, lemon juice, and feta cheese in the same skillet where you cooked salmon.
    • Add the salmon on top, and your dinner is served! 30-minutes, one-pan! The cleanup is a breeze.
    • Mediterranean salmon is like a Summer on a plate - bursting with flavors, and colors, and packed with so many good-for-you ingredients! It is sure to become a family favorite with both kids and adults!

    Why make it

    • Healthy recipe. Salmon is packed with protein and is a great source of beneficial omega-3 fatty acids. It's also a natural food source of vitamin D. This recipe also features veggies and is packed with fiber (chickpeas). It's healthy, gluten-free, high-in-protein, high in fiber, and appropriate for a Pescatarian diet.
    • 30-minute one-pan meal. Mediterranean salmon is a quick and easy recipe that takes only 30 minutes (and one pan!) yet tastes and looks like a restaurant-quality main course! It's a great choice for a simple weeknight dinner, and the cleanup is minimal. Or, serve it for special occasions (parties, anniversaries, holidays) to impress your family and friends.
    • Flexible and easy to adjust. This recipe will work with other types of fish, such as trout, halibut, cod, or sea bass. You can use couscous, orzo, or small-shaped pasta instead of rice. As far as the veggies, the sky is your limit. Add/subtract your favorite veggies or whatever veggies you need to use up. My favorites are tomatoes, artichokes, asparagus, bell peppers, and spinach.
    Mediterranean Salmon with Rice, Chickpeas, Cherry Tomatoes, Olives, and Feta Cheese - in a cast iron skillet.
    4.26 from 437 votes

    Mediterranean Salmon (30-Minute, One-Pan Meal)

    This easy one-pan Mediterranean salmon dinner comes together in just 30 minutes. The recipe features staples of Mediterranean cuisine: rice, chickpeas, tomatoes, olives, lemon, oregano, and feta cheese. It's healthy and gluten-free. Easy enough to make on a busy weeknight and fancy enough to entertain guests.
    Print Recipe Pin Recipe Save RecipeSaved!
    Prep Time 15 minutes mins
    Cook Time 15 minutes mins
    Total Time 30 minutes mins
    Course Main Course
    Cuisine Mediterranean
    Servings 4 servings
    Calories per serving 859 kcal
    Author: Julia

    Ingredients

    Salmon

    • 2 lb salmon fillets
    • 1 teaspoon smoked paprika
    • ½ teaspoon dried oregano
    • ½ teaspoon dried parsley
    • ¼ teaspoon red chili flakes
    • ¼ teaspoon salt
    • 3 tablespoons olive oil divided

    Mediterranean rice

    • 1.5 cups cooked jasmine rice
    • 15 oz chickpeas canned
    • 6 oz cherry tomatoes (2 colors) sliced in half
    • ⅓ cup kalamata olives sliced
    • ¼ cup green olives sliced
    • 3 tablespoons freshly squeezed lemon juice

    Feta cheese mixture

    • 6 oz feta cheese diced into small cubes
    • 1 tablespoon olive oil
    • 1 tablespoon freshly squeezed lemon juice
    • ¼ teaspoon dried oregano or more
    • 2 tablespoons chopped fresh oregano optional
    • fresh oregano for garnish
    US Customary - Metric

    Instructions 

    Cook salmon on stovetop

    • Heat a large, high-sided skillet (I used cast iron) over medium heat for about 4 minutes to heat it up.
    • I used salmon fillets with skin-on. Season the top of the salmon with smoked paprika, dried oregano, dried parsley, red chili flakes, and salt, using 1 tablespoon of olive oil to rub the spices on top of the fish.
    • Add 2 tablespoons of olive oil to the hot skillet. Add salmon skin side up and cook on medium-high heat for 4 minutes, undisturbed.
    • Flip the salmon to the other side, skin side down. Reduce heat to medium and cook for 5 more minutes. Remove from heat.
    • Carefully slide a wide spatula between each salmon fillet and the skin to carefully separate the flesh from the skin. Remove salmon (without skin) to a plate.
    • Remove skins from the skillet. You can eat them later or discard them if you don't like them.
    • Wipe the skillet clean with paper towels.

    Make Mediterranean rice in the same skillet

    • Add cooked rice, drained chickpeas, sliced cherry tomatoes, and sliced olives, to the same, now empty, skillet.
    • Add 3 tablespoons of freshly squeezed lemon juice and reheat on medium heat, stirring everything to combine. Add 1 tablespoon of olive oil, if you like.
    • Season with salt and black pepper, to taste.

    Make feta cheese mixture

    • In a medium bowl, combine cubed Feta cheese with 1 tablespoon of olive oil, 1 tablespoon of freshly squeezed lemon juice, ¼ teaspoon of dried oregano (add more to taste), 2 tablespoons of chopped fresh oregano (if using).
    • Mix so that the herbs and olive oil coat the cubed Feta cheese.

    Assemble

    • Add half of the feta cheese mixture to the skillet with rice and mix thoroughly.
    • Add cooked salmon to the skillet with rice and reheat on medium heat.
    • Top the rice with the remaining feta mixture. Sprinkle fresh oregano on top of the Mediterranean salmon and rice. Serve.

    Nutrition

    Nutrition Information
    Mediterranean Salmon (30-Minute, One-Pan Meal)
    Amount per Serving
    Calories
    859
    % Daily Value*
    Fat
     
    44
    g
    68
    %
    Saturated Fat
     
    11
    g
    69
    %
    Polyunsaturated Fat
     
    9
    g
    Monounsaturated Fat
     
    20
    g
    Cholesterol
     
    163
    mg
    54
    %
    Sodium
     
    1053
    mg
    46
    %
    Potassium
     
    1635
    mg
    47
    %
    Carbohydrates
     
    53
    g
    18
    %
    Fiber
     
    11
    g
    46
    %
    Sugar
     
    7
    g
    8
    %
    Protein
     
    63
    g
    126
    %
    Vitamin A
     
    918
    IU
    18
    %
    Vitamin C
     
    17
    mg
    21
    %
    Calcium
     
    359
    mg
    36
    %
    Iron
     
    7
    mg
    39
    %
    * Percent Daily Values are based on a 2000 calorie diet.

    Nutrition Disclaimer:

    The nutritional information on this website is only an estimate and is provided for convenience and as a courtesy only. The accuracy of the nutritional information for any recipe on this site is not guaranteed. It should not be used as a substitute for a professional nutritionist’s advice.

    Keyword Mediterranean salmon
    Tried this recipe?Be sure to leave a comment and provide a Star Rating below - I love your feedback and try to respond to every comment!

    Mediterranean Salmon with Rice, Chickpeas, Cherry Tomatoes, Olives, and Feta Cheese - in a cast iron skillet.

    What kind of salmon to use

    • Individual salmon fillets. These can be purchased fresh or frozen. They usually don't have skin on. They are individually cut and usually, each fillet represents one serving.
    • Large salmon fillet usually has skin on them. It's great for serving a crowd. You can slice a large salmon fillet into smaller fillets.
    • Varieties of salmon. Buy the freshest and the most high-quality salmon fillets you can find. I prefer to use either Scottish salmon or Skuna Bay salmon, but, really, any high-quality salmon fillets will work in this recipe. Popular varieties are sockeye and king salmon. Use the fish as soon as you buy it - within a day - don't let it sit in the fridge for days.

    Traditional Mediterranean seasonings

    To keep things simple, I used smoked paprika, dried oregano, dried parsley, black pepper, and red pepper flakes for this salmon recipe. However, you can use a wide variety of spices and herbs to elevate this dish. Some of the most popular Mediterranean seasonings are listed below:

    • Herbs. Basil, oregano, rosemary, marjoram, lavender, bay leaf, sage, tarragon, thyme, dill, and cilantro.
    • Spices. Turmeric, saffron, coriander, cumin, fennel, cinnamon, black pepper.

    Substitutions and variations

    • Fish. This recipe will work with many types of fish, such as salmon, trout, halibut, sea bass, cod, mahi-mahi, and other similar fish. I recommend using fish fillets.
    • Rice. I used jasmine rice. You can also use basmati rice, any long-grain rice, or Arborio rice.
    • Pasta. If you're looking for other popular Mediterranean diet choices in place of rice, I recommend couscous or orzo. You can also make this recipe with short-cut pasta, such as bow-tie (farfalle), spiral pasta (fusilli), penne, or rigatoni.
    • Beans. I recommend garbanzo beans (chickpeas) or cannellini beans. You can even use cooked lentils.
    • Lime or lemon will work great. Freshly squeezed juice is always the best!
    • Veggies. My favorite veggies for Mediterranean salmon are chopped tomatoes, bell peppers, artichokes, sun-dried tomatoes, asparagus, green beans, cucumber, zucchini, arugula, and spinach.
    • Cheese. You can use grated Parmesan, Asiago, or Mozzarella cheese instead of or in addition to Feta cheese.

    Storage Tips

    • Fridge. Store leftover cooked Mediterranean salmon (together with rice) refrigerated, in an air-tight container for up to 3 days.
    • Freezer. This recipe is freezer-friendly and perfect for meal prep! Freeze this dish for up to 2 months.

    How to reheat

    • Stove-top. Reheat over low-medium heat in any kind of appropriately sized cooking pan. Separate salmon from rice to keep fish intact. Add a small amount of olive oil when reheating, and stir the rice often. Flip the salmon a couple of times to heat it through and be careful to keep it intact.
    • Microwave oven. Reheat the Mediterranean salmon in a deep, high-sided microwave-safe dish (bowl) for about 30 seconds. Remove from the microwave oven, stir the rice mixture well. Return to the oven and reheat for 30 more seconds or more, until heated through.

    Can you freeze it?

    Yes, the Mediterranean salmon freezes well since it doesn't have any cream. It's a perfect recipe for your weekly or monthly meal prep! While this meal can be frozen with tomatoes in it, it's probably the best to freeze it without the fresh tomatoes, and add them only when serving.

    Mediterranean Salmon with Rice, Chickpeas, Cherry Tomatoes, Olives, and Feta Cheese - in a cast iron skillet.

    What to serve with it

    Mediterranean salmon is a complete meal that doesn't need any side dishes. The only thing that can make it better is a side salad. Here are some easy and healthy ideas:

    • Simple Arugula Salad with Lemon Zest, Parmesan, and Pine Nuts
    • Greek Salad
    • Avocado Mango Salad with Arugula
    • Strawberry Spinach Salad
    • Tomato Cucumber Avocado Salad with Basil Pesto

    Other healthy Mediterranean-style salmon recipes

    • Salmon with Mango Salsa
    • Salmon with Spinach, Artichokes, and Sun-Dried Tomatoes
    • Salmon with Pineapple Salsa
    « Shrimp Avocado Salad
    Italian Salad »
    44.8K shares
    • Facebook2.8K

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    Comments

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      Recipe Rating




    1. Grant

      May 09, 2025 at 9:52 pm

      Recipe was very tasty, however I found that the cooking time for the Salmon was too long. My salmon was overcooked and too dry. Also the lemon juice was a little too overpowering in the rice mixture, possibly substitute red wine vinegar to ensure an acidic balance. The only other comment I have is that my finished dish did not look like the attached photo!

      Reply
      • Julia

        May 10, 2025 at 10:24 am

        Thanks, Grant, for your feedback - I always appreciate it! 🙂 I also prefer to slightly undercook my salmon as it continues to cook in the residual heat. Also, the salmon cooking times can vary based on the thickness of the salmon fillets.

        Reply
    2. Kozmo

      May 09, 2025 at 1:38 am

      This looks great. I'll be doing it tomorrow. I'm going to add some Mama Lil's peppers to spice it a bit more.
      What do you mean by placing the spices on "top of the salmon?" Do you mean on the skin or on the flesh.
      thanks / Kozmo

      Reply
      • Julia

        May 09, 2025 at 11:07 am

        Add the spices (and rub them in with olive oil) on the flesh (top part of salmon), not on the skin (bottom). Enjoy - I know you'll love it!! 🙂 🙂

        Reply
    3. Tracy

      April 29, 2025 at 9:16 pm

      Quick, easy, and so delicious! I’ll definitely make this again!

      Reply
      • Julia

        May 08, 2025 at 4:46 pm

        I'm so glad you enjoyed it, Tracy, and I'm happy to hear you'll be making it again!

        Reply
    4. Susi

      April 03, 2025 at 10:54 am

      I added peppers, fennel and courgettes to the mix and roasted it in tins in the oven. I was cooking for 10. I made 3 times the amount of marinade and used some of it on the vegetables. Also added some precooked baby potatoes tooNear the end of the roasting time after cooking the beans and olives I add the marinaded salmon fillets and cooked them for 5 mins each side, depends on thickness really so a very easy cook. I made the rice separately to serve with it. Think some tasty bread would be good too. Thank you for the inspiration to make this meal

      Reply
      • Julia

        April 04, 2025 at 1:26 pm

        That sounds absolutely amazing, Susie,—and like a full-on feast! I love how you made it work for a crowd and added all those gorgeous veggies (and baby potatoes too—yum!). Thank you for sharing how you made it your own! 🙂

        Reply
    5. Robin Bergson

      March 18, 2025 at 3:37 pm

      do you have low calorie mediterrainen dinners. 800 calories is too high for me

      Reply
    6. Kathy Havard

      February 10, 2025 at 9:10 pm

      Excellent recipe. I used 1/3 of the feta and less olive oil to cut the calories. There was enough feta to add a creaminess. Will repeat this dish!

      Reply
    7. Mary

      February 03, 2025 at 10:13 pm

      We loved this recipe; so tasty! I’m going to try it with sliced Greek chicken over the rice dish next.

      Reply
      • Elaine

        March 16, 2025 at 12:03 am

        Followed the recipe and results were excellent! The balance of flavors and textures were excellent. My husband raised an eyebrow on the chickpeas but I asked him to give them a chance and he loved them! Told me to put this recipe on the keeper list! Thank you!

        Reply
    8. Kris

      February 03, 2025 at 6:10 pm

      We are always looking for a Mediterranean dish that is different from the norm and this one was so good! Loved the salmon and actually liked it a little spicer so we added a little more chili flakes. Definitely a keeper and look forward to making it again real soon. Thank your for posting the recipe!!!

      Reply
    9. LAURA

      January 19, 2025 at 11:40 am

      Hi, this looks wonderful and I am going to try it. When you say the top of the fish it sounds like the skin side. Do you put the spices on the skin, and then peel the skin off later, and don't eat it? I don't eat fish skin. It seems like a waste of the spices.

      Reply
    10. Lois Demers

      July 19, 2024 at 8:03 pm

      This came into my in box yesterday, and it reminded me that I haven't put a rating on it, we made it a few weeks ago. This was delicious! Trying the gnocci with mushrooms in a creamy sauce next!

      Reply
      • Julia

        July 23, 2024 at 2:57 am

        Thank you for your review - I really appreciate it! 🙂 You'll love my gnocchi recipes!

        Reply
    11. Fred Huicochea

      June 26, 2024 at 3:22 am

      This was so easy to put together, just mise en place and everything will fall in place. Was so delicious. Will revisit.

      Reply
      • Julia

        June 26, 2024 at 12:37 pm

        Thank you, Fred. So glad this recipe is worth repeating! 🙂

        Reply
    12. BGray

      June 24, 2024 at 9:27 pm

      Love your pictures from your hikes♥️

      Reply
      • Julia

        June 25, 2024 at 3:41 pm

        It's gorgeous here right now. In fact, I am heading out for a hike in about 1 hour again! 🙂

        Reply
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    Julia is the author of JuliasAlbum.com (a food blog focused on easy dinner recipes, pasta dishes, salads made with seasonal ingredients). In this photo, Julia is pictured wearing a yellow sweater against an Autumn background.

    Hi, I'm Julia!

    I am a full-time food blogger living in beautiful Colorado. I focus primarily on savory recipes (protein-based & fiber-rich main dishes, pasta, salads) using fresh & seasonal ingredients. A food blogger since 2012, I help home cooks create well-balanced and visually appealing dinners (many of which are 30-minute ONE-PAN meals). Find out more about me and my cooking philosophy. 

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