🐟 Creamy Mediterranean Garlic Salmon
Rich, elegant, and full of bold Mediterranean flavor — this creamy garlic salmon is pan-seared until golden, then simmered in a light garlic-herb cream sauce with hints of lemon and sun-dried tomatoes. It’s perfect for weeknights but impressive enough for guests.
🌿 Description
This dish combines heart-healthy salmon with olive oil, garlic, herbs, and a creamy (yet balanced) sauce. Instead of heavy, flour-based sauces, this Mediterranean version keeps it lighter by using cream or Greek yogurt for richness while letting fresh ingredients shine. It’s high in protein, rich in omega-3s, and naturally low in carbs.
🍽️ Ingredients (Serves 4)
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4 salmon fillets (skin on or off)
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2 tablespoons olive oil
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4 garlic cloves (minced)
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½ cup cherry tomatoes (optional but recommended)
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¼ cup sun-dried tomatoes (chopped)
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1 teaspoon dried oregano
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½ teaspoon paprika
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¼ teaspoon black pepper
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½ teaspoon salt
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¾ cup heavy cream or ½ cup cream + ¼ cup Greek yogurt
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¼ cup grated Parmesan
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1 tablespoon fresh lemon juice
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2 tablespoons chopped fresh parsley or basil
🔥 Instructions
1️⃣ Season the Salmon
Pat salmon dry. Season both sides with salt, pepper, paprika, and oregano.
2️⃣ Sear
Heat olive oil in a large skillet over medium-high heat.
Place salmon skin-side down and cook 4–5 minutes.
Flip and cook another 2–3 minutes.
Remove and set aside.
3️⃣ Make the Sauce
In the same pan, lower heat to medium.
Add garlic and sauté 30 seconds.
Stir in sun-dried tomatoes and cherry tomatoes.
Pour in cream and bring to a gentle simmer.
Stir in Parmesan and lemon juice.
Simmer 3–5 minutes until slightly thickened.
4️⃣ Combine
Return salmon to the pan.
Spoon sauce over top and simmer 3–4 minutes until cooked through.
5️⃣ Finish
Sprinkle fresh parsley or basil before serving.
🥗 Serving Ideas
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Serve over sautéed spinach
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Pair with roasted zucchini or asparagus
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Add cauliflower rice for low-carb
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Serve with quinoa for a balanced Mediterranean plate
💪 Nutrition Highlights
✔ High in omega-3 fatty acids
✔ High protein
✔ Low carb
✔ Anti-inflammatory ingredients
✔ Heart-healthy fats
❓ Q & A
Q: Can I bake instead of pan-sear?
Yes. Bake at 400°F (200°C) for 12–15 minutes, then pour warm sauce over.
Q: Can I make it dairy-free?
Use full-fat coconut cream and skip Parmesan (or use dairy-free alternative).
Q: How do I avoid overcooking salmon?
Cook until internal temperature reaches 125–130°F (52–54°C) for moist salmon.
Q: Can I use frozen salmon?
Yes, thaw completely and pat dry before cooking.
Q: How long does it store?
Refrigerate up to 3 days. Reheat gently to prevent drying.
