Lemon Garlic Salmon with Olive Oil & Capers

Mediterranean • Anti-Inflammatory • Restaurant-Quality

📌 Recipe Overview

• Cuisine: Mediterranean

• Diet: Pescatarian, Gluten-Free, Low-Carb

• Skill Level: Easy

• Total Time: 20–25 minutes

• Servings: 2–3

• Calories (approx): 380 per serving

🧠 Why This Recipe Is Healthy

• Salmon: Rich in omega-3 fatty acids → reduces inflammation & supports heart health

• Olive Oil: Extra-virgin olive oil provides polyphenols

• Garlic: Natural anti-inflammatory & immune support

• Capers: Antioxidants + gut-friendly compounds

• Lemon: Vitamin C + digestion support

🛒 Ingredients (Exact Measurements)

Main

• 2–3 salmon fillets (5–6 oz / 150–170 g each, skin on or off)

• 3 tbsp extra-virgin olive oil (divided)

• 4 cloves garlic, finely sliced or minced

• 2 tbsp capers, drained

• Zest of 1 lemon

• Juice of ½–1 lemon (to taste)

Seasoning

• ¾ tsp sea salt (or to taste)

• ½ tsp freshly ground black pepper

• ½ tsp dried oregano or thyme

• Optional: pinch of red pepper flakes

Garnish (Optional)

• Fresh parsley or dill, finely chopped

• Lemon slices

🔪 Prep Instructions

1. Pat salmon dry with paper towels (important for proper searing).

2. Season both sides with salt, pepper, oregano, and lemon zest.

3. Let salmon rest at room temperature for 5 minutes (ensures even cooking).

🍳 Cooking Instructions (Pan-Seared Method – Best Flavor)

Step 1: Heat the Pan

• Heat a large skillet over medium-high heat.

• Add 2 tbsp olive oil and heat until shimmering (not smoking).

Step 2: Sear the Salmon

• Place salmon skin-side down (if using skin).

• Cook 4–5 minutes undisturbed until golden and crisp.

• Flip gently and cook another 2–3 minutes.

Internal temperature should reach 125–130°F (52–54°C) for moist salmon.

Step 3: Build the Sauce

• Reduce heat to medium-low.

• Push salmon to one side.

• Add remaining 1 tbsp olive oil, garlic, and capers.

• Sauté 30–45 seconds until fragrant (do NOT brown garlic).

Step 4: Finish with Lemon

• Add lemon juice and optional chili flakes.

• Spoon the garlic-capers oil over salmon for 30 seconds.

• Remove from heat.

🍽️ How to Serve (Mediterranean Style)

Classic Pairings

• Roasted asparagus or zucchini

• Sautéed spinach with olive oil

• Greek salad

• Quinoa or farro

Sauce Tip

Drizzle remaining pan sauce generously over salmon before serving.

🔄 Variations

Oven-Baked Version

• Bake at 400°F / 205°C for 12–15 minutes

• Add garlic, capers, and olive oil halfway through

Dairy-Free Creamy Twist

• Add 2 tbsp coconut milk or cashew cream at the end

Extra Mediterranean

• Add sliced Kalamata olives or sun-dried tomatoes

🧊 Storage & Meal Prep

• Refrigerator: Up to 3 days (airtight container)

• Reheat: Gently on low heat or enjoy cold in salads

• Not freezer-recommended (texture changes)

⚠️ Common Mistakes to Avoid

• Overcooking → dry salmon

• Burning garlic → bitter flavor

• Too much lemon early → curdles texture

⭐ Chef’s Pro Tips

• Use wild-caught salmon for best nutrition

• Always add lemon at the end

• Let salmon rest 2 minutes before serving