This Salmon with Mediterranean Salad is a dish that embodies a fusion of flavours and nutritious ingredients. This meal is not just about combining elements; it’s about creating a culinary experience that is as nourishing as it is delightful.
Salmon fillets are marinated in a blend of fresh thyme, garlic, paprika, and lemon juice and oven-baked to perfection. Accompanying the salmon is a vibrant Mediterranean salad, a medley of bulgur, cherry tomatoes, cucumbers, and fresh herbs dressed in a zesty lemon and olive oil vinaigrette. The salad is not just a side but a significant part of the meal, offering a refreshing balance to the rich flavours of the salmon.
This dish is designed to be a shared experience, ideal for family dinners or gatherings with friends. Whether you’re cooking for yourself, your family, or your friends, this recipe brings people together, one flavourful bite at a time.
DIABETIC-FRIENDLY ASPECTS
Bulgur: a whole wheat grain, low in GI provide a steady release of energy and help stabilise blood sugar levels.
Fresh Herbs and Spices: to enhance flavour without relying on added sugars or high-sodium sauces.
Salmon and extra virgin olive oil: very healthy fats that promote heart health.
THYROID-FRIENDLY ASPECTS
Salmon: a rich source of omega-3 fatty acids, can help combat inflammation and support thyroid health.
Salmon is rich in selenium which plays a crucial role in thyroid hormone synthesis and metabolism.
Macronutrient Composition (per serving):
Calories: Approximately 400-500 kcal (varies based on portion sizes and ingredients)
Protein: Approximately 25-35 grams
Carbohydrates: Approximately 25-30 grams
Fat: Approximately 20-25 grams
Ingredients and Health Benefits of Salmon with Mediterranean Salad
Salmon:
Salmon Fillets: The star of the dish, salmon is rich in omega-3 fatty acids, protein, and essential nutrients. Its robust flavour and buttery texture make it a favourite in various cuisines.
Fresh Thyme: Thyme adds a subtle, earthy flavour that complements the salmon without overpowering it. It’s also known for its aromatic qualities, enhancing the overall sensory experience of the dish.
Garlic: A universal flavour enhancer, garlic adds depth and aroma to the marinade. Its pungency contrasts with the salmon’s richness, providing a well-rounded taste profile.
Paprika Powder: This spice adds gentle warmth and colour to the salmon, adding a visual and flavorful dimension.
Extra Virgin Olive Oil: Used in both the marinade and the salad, it provides healthy fats, helps in absorbing vitamins, and adds a smooth, rich texture to the components.
Lemon: The acidity of lemon juice cuts through the richness of the salmon and brightens the salad. It also acts as a tenderiser for the salmon when marinated.
Salad:
Bulgur: A staple in Middle Eastern cuisine, bulgur is a whole grain that adds a nutty flavour and a hearty texture to the salad, making the dish more satisfying.
Cherry Tomatoes, Cucumbers, Parsley, and Mint: These vegetables and herbs bring freshness, crunch, and vibrancy to the salad, contrasting textures and flavours.
Garnish:
Feta Cheese and Olives: These ingredients introduce a briny, salty dimension that balances the freshness of the vegetables and the richness of the salmon.
Preparation Tips for Salmon with Mediterranean Salad
- Ensure the salmon is thoroughly dried before marinating to allow the flavours to adhere better.
- Allow the bulgur to cool slightly before mixing it with the salad ingredients to prevent wilting and preserve the texture of the vegetables.
- Whisk the salad dressing vigorously to create an emulsion, ensuring a more cohesive flavour and coating.
Serving Tips for Salmon with Mediterranean Salad
- Serve the dish on a platter family-style, allowing guests to help themselves and create a communal dining experience.
- Pair the dish with a crisp white wine or a refreshing lemonade to complement the flavours.
storage tips
- Refrigerate any leftovers in airtight containers. The salmon can be kept for up to two days, while the salad (without the dressing) can last for a day to maintain its freshness.
- Store the dressing separately and add just before serving to prevent the salad from becoming soggy.
Salmon with Mediterranean Salad
Ingredients
Salmon
- 4x 200g salmon fillets
- 2 tbsp fresh thyme, chopped
- 2 tsp garlic cloves, minced
- 1 tsp paprika powder
- 3 tbsp extra virgin olive oil
- 1 lemon, juiced
- salt and ground black pepper, to taste
Salad
- 2 cups bulgur
- 1 cup cherry tomatoes, halved
- 3 cucumbers, diced
- ¼ cup parsley, freshly chopped
- 3 tbsp mint, freshly chopped
- 1 lemon, juiced
- 1 lemon, zest
- 2 tbsp olive oil
- 1 small onion, thinly sliced
- salt
- freshly ground black pepper, to taste
Garnish
- feta cheese, crumbled
- green olive, pitted
Instructions
- Preheat your oven to 230℃.
- In a medium-sized pot, combine two cups of bulgur with two cups of water. Bring the mixture to a boil over medium-high heat. Once it's boiling, reduce the heat to low, cover the saucepan with a lid, and let it simmer for about 12-15 minutes or until the bulgur is fully cooked and the liquid is absorbed. Fluff it with a fork and allow it to cool slightly.
- Wash and pat dry your salmon fillets.
- In a small bowl, combine the chopped fresh thyme, minced garlic, paprika powder, extra virgin olive oil, lemon juice, and freshly ground black pepper. This will serve as the marinade for the salmon.
- Place the salmon fillets on a baking sheet lined with parchment paper. Generously brush the marinade mixture over them, ensuring an even coating.
- Bake the salmon in the preheated oven for approximately 7 to 10 minutes, or until the salmon is fully cooked and easily flakes with a fork. Cooking time may vary depending on the thickness of the salmon fillets.
- In a medium-sized bowl, combine the halved cherry tomatoes, green pitted olives, diced cucumbers, fresh chopped parsley, chopped fresh mint, and crumbled feta cheese.
- In a small bowl, prepare the dressing by whisking together the lemon juice, lemon zest, and olive oil until well combined.
- Drizzle the prepared dressing over the Mediterranean salad mixture. Season the salad with salt and freshly ground black pepper to your taste. Gently toss the salad using salad tongs or a spoon to ensure all the ingredients are evenly coated with the dressing, and the seasoning is distributed throughout.
- Once the salmon is done baking, remove it from the oven.
- To serve individually, place a portion of the bulgur and rocket leaves in each bowl. Top with a salmon fillet and generously spoon the Mediterranean salad on top. Garnish with parsley and fresh mint.
- To serve family-style, arrange the bulgur as a base on a large serving platter, with the rocket leaves on the side. Place the salmon fillets on top of the bulgur and then generously spoon the Mediterranean salad over the salmon. Garnish with parsley and fresh mint.
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