Broiled salmon with lemon and extra virgin olive oil

The classic Pesco-Mediterranean Diet dish of salmon, lemon and extra virgin olive oil offers many health benefits including healthy fats and polyphenols.

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Broiled salmon with lemon and extra virgin olive oil
  • Serving Amount

    Amount

    4

  • Cooking Time

    Time

    30 Mins

  • Type of recipe

    Course

    Main Dishes

The classic Pesco-Mediterranean Diet dish of salmon, lemon and extra virgin olive oil offers many health benefits including healthy fats and polyphenols.

Before we get into the health benefits of salmon and cold-pressed olive oil in greater detail, here is a great recipe for Broiled Salmon and Olive Oil you can whip up in no time.

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Ingredients

Total

11
  1. 4 (6-ounce) salmon fillets
  2. 1/2 teaspoon salt
  3. 1/2 teaspoon coarsely ground pepper
  4. 1 teaspoon grated lemon rind
  5. 3 tablespoons fresh lemon juice, divided
  6. 2 tablespoons extra-virgin olive oil, divided
  7. 1 teaspoon fresh or dried rosemary
  8. Vegetable cooking spray
  9. 2 cups hot cooked brown rice
  10. 4 cups arugula or uncooked baby spinach
  11. Garnishes: lemon slices, rosemary sprigs

Instructions

Total

7
  1. Sprinkle salmon fillets evenly with salt and pepper.
  2. Place fillets, lemon rind, 1 tablespoon lemon juice, 1 tablespoon extra virgin olive oil, and rosemary in a large zip-top plastic bag. Seal and turn to coat. Chill 30 minutes
  3. Remove fillets from marinade, discarding marinade. Place fillets, skin side down, on a rack coated with cooking spray in an aluminum foil-lined broiler pan.
  4. Broil fish 5 1/2 inches from heat 10 to 12 minutes or until fillets flake easily with a fork.
  5. Arrange rice and arugula on a serving platter; top with fillets.
  6. Whisk together remaining 2 tablespoons lemon juice and 1 tablespoon extra virgin olive oil; drizzle evenly over fillets. Garnish, if desired.
  7. Share the wonderful Broiled Salmon

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The Health Benefits of A Pesco-Mediterranean Diet

Switching to a plant-based diet is an increasingly popular choice but if going completely meat free feels too extreme, the Mediterranean Diet remains one of the key choices for a healthier lifestyle.

According to The Mayo Clinic, The Mediterranean diet (made mostly of plant-based foods, with olive oil being the primary source of added fat) is based on the traditional cuisines of Greece, Italy and other countries bordering the Mediterranean Sea.

A typical Pesco-Mediterranean diet pattern entails the following key aspects, according to the Mayo Clinic:

  • Forms meals around vegetables, beans and whole grains.
  • Eat fish at least twice a week.
  • Use olive oil instead of butter when cooking.
  • Serve fresh fruit for dessert.

According to the 2020 JACC study, trial groups that consumed a Mediterranean diet supplemented with nuts or extra virgin olive oil had “statistically significant reductions of 29 percent for major adverse CVD [cardiovascular disease] events—myocardial infarction (MI), stroke, and death from these causes—and 42 percent for stroke,” compared with groups on a simple low-fat diet.

The Importance Of Fish In The Mediterranean Diet

Here is a summary of the key health benefits of including fish in the Mediterranean Diet:

  • Fish is a primary protein source, replacing much of the red and processed meat
  • Rich in omega-3 fatty acids, which support heart health and reduce inflammation
  • Supports brain function and may lower risk of cognitive decline
  • Linked to reduced risk of cardiovascular disease and stroke
  • Lean fish helps maintain healthy weight and balanced calorie intake
  • Provides essential nutrients like vitamin D, iodine, and selenium
  • Often prepared in healthy ways (grilled, baked, olive oil) instead of fried
  • Emphasis on variety: oily fish (e.g., sardines, mackerel) and white fish
  • Typically eaten several times per week in Mediterranean eating patterns
  • Works with vegetables, legumes, and olive oil for a balanced diet

Our Sources

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