Mediterranean Salmon
Mediterranean Salmon pairs tender, flaky fillets with a tangy balsamic and olive oil marinade infused with garlic and fresh herbs. Broiling gives the fish a lightly caramelized finish and bright, savory depth. It’s a vibrant weeknight dinner that feels special enough for guests.
- Prep5 mins
- Cook10 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Mediterranean Salmon, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactPoor
- 33 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 45 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 40
- Heart Health
- 50
- Metabolic
- 10
- Digestive
- 20
- Inflammatory
- 41
- Performance
- 24
- General Wellness
- 1
Combine the oil and vinegar in a small bowl.
- 2
Place the salmon fillets in a shallow baking dish. Rub the garlic over the salmon, then pour the oil and vinegar mixture over the top, turning once to coat. Season with garlic salt, then sprinkle the cilantro and basil over the top. Let stand for 10 minutes.
- 3
Meanwhile, position an oven rack about 6 inches from the heat source and preheat the oven broiler.
- 4
Take the salmon out of the marinade and shake off the excess. Discard all but a few tablespoons of the remaining marinade.
- 5
Broil the salmon in the preheated oven, turning once and brushing occasionally with the reserved marinade until the last 4 minutes, until the fish is browned on both sides and flakes easily with a fork, 10 to 12 minutes.
- Calories 393.47 kcal Moderate 20%
- Protein 25.49 g Good Source 51%
- Carbohydrate 4.74 g 2%
- Total Fat 30.47 g High 39%
- Saturated Fat 4.63 g High 23%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 61.23 mg High 20%
- Sodium 96.39 mg Low Source 4%
- Dietary Fiber 0.1 g Low Source 0%
- Total Sugars 3.11 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 17.69 mg Low Source 1%
- Iron 0.54 mg Low Source 3%
- Potassium 422.99 mg Low Source 9%
- Vitamin A 22.36 mcg Low Source 2%
- Vitamin C 1.56 mg Low Source 2%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Fish 🐟
- Garlic 🧄
- Alcohol 🚫🍷
About This Recipe
Mediterranean Salmon is made with 7 ingredients and serves 4. It takes about 15 mins and is rated easy. Key ingredients include Balsamic Vinegar, Fresh Basil, Fresh Cilantro, and Garlic. Each serving provides about 393.47 kcal, and is a good source of protein.
Recipe Questions
- What is Mediterranean Salmon made of?
- The main ingredients are Balsamic Vinegar, Fresh Basil, Fresh Cilantro, Garlic, Garlic Salt. The full list of 7 is above.
- How long does it take to make Mediterranean Salmon?
- About 15 mins in total: 5 mins to prepare and 10 mins to cook.
- How many calories are in one serving?
- One serving provides about 393.47 kcal. The full nutrition breakdown is above.
- Is Mediterranean Salmon easy to make?
- This recipe is rated easy, with 7 ingredients and 5 steps.
- Is Mediterranean Salmon healthy?
- Mediterranean Salmon has an easyChef Pro health score of 29/100. Per serving, it provides 393.47 calories and 25.49 g of protein, or 51% of the Daily Value. Worth noting per serving: saturated fat at 4.63 g (23% of the Daily Value). It contains Fish, Garlic and Alcohol, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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