Aegean Weeknight Supper

1. FINAL MENU

• Name of the meal: Aegean Weeknight Supper
• Cuisine type: Mediterranean
• Serve time: 17:00

This meal balances clean citrus and herb notes with satisfying roasted potatoes and a grain side that keeps well while allowing the pan-seared salmon and dressed salad to finish just at service for peak texture and temperature. It’s designed so one competent home cook can finish the delicate components to order while the roasted and chilled elements free up hands — familiar flavors that please adults and children alike and leave intentional leftovers.

• Pan-seared lemon-oregano salmon with caper-herb butter
• Rosemary-roasted baby potatoes with lemon and parsley
• Herbed couscous with toasted almonds and parsley
• Tomato-cucumber salad with red onion, oregano and red-wine vinaigrette (finish-to-order)
• Tzatziki (yogurt-cucumber-dill) — chilled dip
• Warm pita rounds (optional)
• Kid drink: Sparkling Lemon-Mint Agua Fresca
• Adult beverage: Assyrtiko (dry Greek white wine), 1 bottle

2. FULLY EXECUTABLE RECIPES

Pan-seared lemon-oregano salmon with caper-herb butter

Equipment

• 25–28 cm heavy skillet (stainless steel or cast-iron)
• Instant-read thermometer
• Small mixing bowl
• Tongs or spatula

Ingredients (4 servings)

• Salmon fillets, skin-on, 4 pieces, total 600 g (approx. 150 g each)
• Olive oil ⁺ — 30 ml (2 tablespoons)
• Sea salt ⁺ — 6 g (1 teaspoon + pinch) divided
• Black pepper, ground ⁺ — 2 g (1/2 teaspoon) divided
• Dried oregano — 2 g (1 teaspoon)
• Lemon ⁺ — 1 whole (zest and 30 ml/2 tablespoons juice)
• Unsalted butter — 45 g (3 tablespoons), cold, cut into 6 pieces
• Capers, drained — 30 g (2 tablespoons)
• Fresh parsley — 15 g (¼ cup, chopped)

Practical substitutions

• Salmon → trout or firm white fish (adjust cook time to 10–12 min total).
• Assorted fresh herbs (thyme or chives) can replace parsley.

Cooking / Baking

• Pan temperature: medium-high, pan preheated 3–4 minutes.
• Target internal temp: 52–57 °C (125–135 °F) for medium salmon.
• Total active cook time: 12 minutes

Instructions

1. Pat salmon dry with paper towels. Season flesh and skin with 4 g (¾ tsp) salt and 1 g (¼ tsp) pepper and sprinkle oregano and lemon zest evenly.
2. Heat skillet over medium-high for 3 minutes; add 30 ml olive oil and swirl to coat.
3. Place salmon fillets skin-side down; press gently for 10 seconds to prevent curling. Sear undisturbed 4–5 minutes until skin is crisp and opaque along the sides.
4. Flip fillets; squeeze 30 ml lemon juice evenly over them and add 45 g butter, 30 g capers, and 15 g parsley to the pan.
5. Baste with spooned butter and cook 3–5 minutes, until an instant-read thermometer in the thickest part reads 52–57 °C. Remove to a warm plate; spoon pan butter over each fillet. Keep warm and plate immediately at service.
6. Total cook time: 12 minutes

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Rosemary-roasted baby potatoes with lemon and parsley

Equipment

• 30 x 40 cm rimmed baking sheet (half-sheet) or equivalent
• Large mixing bowl
• Oven thermometer (recommended)

Ingredients (4 servings)

• Baby (new) potatoes, unpeeled — 800 g
• Olive oil ⁺ — 30 ml (2 tablespoons)
• Fresh rosemary — 6 g (1 tablespoon, chopped) OR 1 teaspoon dried rosemary
• Garlic — 6 g (1 large clove), minced
• Sea salt ⁺ — 8 g (1 1/2 teaspoons)
• Black pepper, ground ⁺ — 1 g (1/4 teaspoon)
• Lemon ⁺ — 1/2 whole (juice and optional extra wedges for serving)
• Fresh parsley — 15 g (¼ cup, chopped)

Practical substitutions

• Use small fingerling or Yukon Gold cut into 2-cm pieces if baby potatoes unavailable.

Cooking / Baking

• Oven: 200 °C (400 °F) conventional; rack in upper third for crispy edges.
• Roast time: 40 minutes
• Total active cook time (including prep): 55 minutes

Instructions

1. Preheat oven to 200 °C. Line baking sheet with foil or parchment.
2. Halve potatoes (leave smallest whole). In a large bowl toss potatoes with 30 ml olive oil, 6 g rosemary, 6 g minced garlic, 8 g salt and 1 g pepper until evenly coated.
3. Spread cut-side down on the sheet in a single layer. Roast 40 minutes without stirring for maximum crisping; at 25 minutes flip once if edges need even browning.
4. Remove from oven at 40 minutes; immediately toss with juice of 1/2 lemon and 15 g chopped parsley. Keep warm covered loosely for up to 15 minutes before serving.
5. Total cook time: 40 minutes (active 15 minutes prep + oven time)

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Herbed couscous with toasted almonds and parsley

Equipment

• 1.5–2 L medium saucepan with lid
• Small frying pan for toasting almonds
• Fork for fluffing

Ingredients (4 servings)

• Fine couscous (dry) — 300 g
• Low-sodium chicken or vegetable stock — 450 ml (use boiling)
• Olive oil ⁺ — 15 ml (1 tablespoon)
• Sea salt ⁺ — 4 g (3/4 teaspoon)
• Black pepper, ground ⁺ — 1 g (1/4 teaspoon)
• Sliced almonds — 40 g (1/3 cup)
• Fresh parsley — 20 g (1/3 cup, chopped)
• Lemon ⁺ — 1/2 (zest and 1 tablespoon juice)

Practical substitutions

• Couscous → quick-cook bulgur or Israeli couscous; adjust stock ratio (Israeli 1.5:1).

Cooking / Baking

• Bring stock to a boil, then cover and remove from heat for couscous to steam.
• Total cook time: 12 minutes

Instructions

1. Bring 450 ml stock to a boil in saucepan. Add 4 g salt, 1 g pepper and 15 ml olive oil.
2. Remove from heat, stir in 300 g couscous, cover tightly and let steam 8–10 minutes.
3. While couscous steams, toast almonds in a dry small frying pan over medium heat, stirring, until fragrant and lightly browned, 2–3 minutes. Transfer to a small bowl.
4. Fluff couscous with a fork, stir in 20 g chopped parsley, lemon zest and 1 tablespoon lemon juice, and toasted almonds. Hold warm at room temperature; fluff again before serving.
5. Total cook time: 12 minutes

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Tomato-cucumber salad with red onion, oregano and red-wine vinaigrette (finish-to-order)

Equipment

• Large mixing bowl
• Whisk
• Salad tongs or two spoons

Ingredients (4 servings)

• Ripe tomatoes — 450 g (3 medium), cut into wedges
• Cucumber — 1 large (about 300 g), halved lengthwise and sliced 5 mm
• Red onion — 1 small (about 60 g), thinly sliced
• Kalamata olives, pitted — 80 g (about 12–16)
• Feta cheese — 150 g, crumbled
• Fresh oregano (or 2 tsp dried oregano) — 6 g fresh (1 tablespoon) or 2 g dried
• Olive oil ⁺ — 45 ml (3 tablespoons)
• Red-wine vinegar — 15 ml (1 tablespoon)
• Sea salt ⁺ — 4 g (3/4 teaspoon)
• Black pepper, ground ⁺ — 1 g (1/4 teaspoon)

Practical substitutions

• Use mild white onion instead of red onion if preferred; use any brined olive.

Cooking / Baking

• No cooking. Dress salad and serve immediately.
• Total active cook time: 8 minutes (at service)

Instructions

1. Place tomatoes, cucumber, red onion, olives and feta in a large bowl.
2. In a small bowl whisk together 45 ml olive oil, 15 ml red-wine vinegar, 4 g salt, 1 g pepper and 6 g chopped oregano.
3. At about 16:56 (just before plating), pour dressing over salad and toss gently to combine. Serve immediately.

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Tzatziki — yogurt-cucumber-dill

Equipment

• Medium mixing bowl
• Box grater or coarse grater
• Fine-mesh sieve or clean kitchen towel

Ingredients (4 servings)

• Full-fat Greek yogurt — 500 g
• Cucumber — 1 medium (about 200 g), grated and drained
• Garlic — 1 clove (3 g), finely minced
• Fresh dill — 10 g (2 tablespoons), chopped (or 1 tablespoon dried)
• Lemon ⁺ — 1/2 (juice, about 15 ml)
• Olive oil ⁺ — 15 ml (1 tablespoon)
• Sea salt ⁺ — 3 g (1/2 teaspoon)
• Black pepper, ground ⁺ — 0.5 g (1/8 teaspoon)

Practical substitutions

• Use plain strained yogurt if Greek yogurt unavailable; increase draining time.

Cooking / Baking

• No cooking. Chill 10–15 minutes before serving to meld flavors (can be made earlier but not required).
• Total active cook time: 10 minutes

Instructions

1. Grate cucumber, sprinkle with 1 g salt and let sit 5 minutes, then squeeze out liquid in a sieve or towel until fairly dry.
2. Combine 500 g Greek yogurt, drained cucumber, 3 g minced garlic, 10 g chopped dill, 15 ml lemon juice, 15 ml olive oil, 3 g salt and 0.5 g pepper. Stir until smooth. Chill briefly and serve cold.

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Warm pita rounds (optional)

Equipment

• Skillet or oven

Ingredients (optional)⁰ (4 servings)

• Store-bought pita rounds — 4 pieces (about 25 cm each)
• Olive oil ⁺ — 15 ml (1 tablespoon) for brushing (optional)

Practical substitutions

• Naan or lavash can substitute.

Cooking / Baking

• Skillet heat or warm in oven 3–5 minutes.
• Total active cook time: 5 minutes

Instructions

1. At ~16:56, brush pitas lightly with olive oil if desired. Warm in a dry skillet over medium heat 1–2 minutes per side, or wrap in foil and warm in a 180 °C oven 4–5 minutes. Serve warm.

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Kid drink: Sparkling Lemon-Mint Agua Fresca

Equipment

• Pitcher
• Spoon
• Glasses

Ingredients (total, serves 4 children-sized portions)

• Sparkling water, chilled — 1.0 L
• Fresh lemon ⁺ — 2 whole (juice about 150 ml total)
• Granulated sugar — 80 g
• Water (for syrup) — 120 ml
• Fresh mint — 10 g (about 12–15 small leaves), plus extra for garnish
• Ice — 400 g (approx.)

Cooking / Baking

• Syrup: dissolve sugar in hot water, cool 5–10 minutes.
• Total active time: 10 minutes

Instructions

1. In a small pot bring 120 ml water to a simmer. Add 80 g sugar and stir until dissolved. Remove from heat, add mint leaves and steep 5 minutes. Strain and cool 5 minutes.
2. In pitcher combine 150 ml lemon juice, cooled syrup (strain out mint), ice and 1.0 L sparkling water. Stir gently and serve over ice with mint sprigs.

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Adult beverage: Assyrtiko (dry Greek white wine)

Equipment

• Wine glasses chilled (optional)

Ingredients

• Assyrtiko white wine, dry — 1 bottle (750 ml)

Instructions

• Chill bottle to 8–10 °C before service. No further preparation.

3. LINEAR TIMELINE (15:50–17:00)

• 15:50: (Rosemary-roasted baby potatoes) Preheat oven to 200 °C. Wash and halve 800 g baby potatoes; toss in large bowl with 30 ml olive oil, 6 g rosemary, 6 g minced garlic, 8 g salt and 1 g pepper. Line baking sheet.
• 16:05: (Rosemary-roasted baby potatoes) Place potatoes cut-side down on sheet and roast at 200 °C for 40 minutes (no stirring required for first 25–30 minutes).
• 16:05: (Tzatziki) While potatoes go in oven, grate 1 medium cucumber, sprinkle with 1 g salt, squeeze out liquid; in mixing bowl combine 500 g Greek yogurt, drained cucumber, 3 g minced garlic, 10 g dill, 15 ml lemon juice, 15 ml olive oil, 3 g salt and 0.5 g pepper. Stir and cover; chill briefly. (Finish time 16:15)
• 16:15: (Herbed couscous) Start stock heating: bring 450 ml stock to a boil in saucepan, add 4 g salt and 1 g pepper.
• 16:18: (Herbed couscous) Remove pan from heat, stir in 300 g couscous and 15 ml olive oil, cover tightly and let steam 8–10 minutes.
• 16:25: (Herbed couscous) While couscous steams, toast 40 g sliced almonds in small frying pan 2–3 minutes until golden; set aside.
• 16:28: (Herbed couscous) Fluff couscous with fork; stir in 20 g chopped parsley, lemon zest and toasted almonds. Hold covered at room temp. (Finish time 16:30)
• 16:30: (Salad prep) Roughly chop 450 g tomatoes, slice 1 large cucumber and thinly slice 1 small red onion; halve 80 g olives and crumble 150 g feta into a large bowl. Set aside un-dressed.
• 16:40: (Potatoes) Check potatoes at 35 minutes; if sides need browning flip. Continue roasting.
• 16:45: (Rosemary-roasted baby potatoes) Remove potatoes from oven (after 40 min). Toss immediately with juice of 1/2 lemon and 15 g chopped parsley; keep loosely covered and warm (they may rest for up to 15 minutes).
• 16:48: (Pan-seared salmon) Heat 25–28 cm skillet over medium-high for 3 minutes; add 30 ml olive oil. Pat salmon dry and place skin-side down. Sear 4–5 minutes to crisp skin.
• 16:52: (Pan-seared salmon / Tomato-cucumber salad) Flip salmon; add 45 g butter, 30 g capers and 15 g chopped parsley to pan and baste. While salmon cooks second side (approx. 3–4 min), whisk dressing (45 ml olive oil, 15 ml red-wine vinegar, 4 g salt, 1 g pepper, 6 g oregano) and toss salad quickly to dress and combine; transfer to serving bowl. (Salad finished to order ~16:56)
• 16:56: (Warm pita — optional) If using, warm pitas in skillet 1–2 minutes per side or in 180 °C oven 4 minutes.
• 16:58: (Pan-seared salmon) Check salmon internal temp 52–57 °C; remove to warm plate and spoon pan butter over. Rest 1–2 minutes.
• 16:59: (Plating) Arrange salmon, potatoes, couscous, tzatziki (chilled) and salad family-style; place warmed pita on a small plate. Pour kid drink into glasses with ice and mint; open Assyrtiko and serve chilled in glasses.
• 17:00: (Serve) Bring dishes to table and serve at exactly 17:00.

4. CONSOLIDATED SHOPPING LIST

Produce

• Lemon ⁺ — 4 whole
• Fresh parsley ⁺ — 50 g
• Fresh dill — 10 g
• Fresh rosemary — 6 g
• Fresh oregano — 6 g (or 2 g dried)
• Tomatoes — 450 g
• Cucumber ⁺ — 2 medium (about 500 g total)
• Red onion — 1 small (about 60 g)
• Baby potatoes — 800 g
• Garlic ⁺ — 8 g (about 3 cloves)
• Fresh mint — 10 g

Meat / Seafood

• Salmon fillets, skin-on — 600 g total (approx. 4 fillets, 150 g each)

Dairy

• Full-fat Greek yogurt — 500 g
• Unsalted butter — 45 g
• Feta cheese — 150 g

Dry Goods / Pantry

• Olive oil ⁺ — 110 ml (total)
• Sea salt ⁺ — 24 g (total)
• Black pepper, ground ⁺ — 6 g (total)
• Fine couscous — 300 g
• Low-sodium chicken or vegetable stock — 450 ml
• Sliced almonds — 40 g
• Capers — 30 g
• Dried oregano (if fresh not available) — 2 g (optional)
• Red-wine vinegar — 15 ml
• Granulated sugar — 80 g
• Sparkling water — 1.0 L
• Pita rounds — 4 pieces ⁰

Drinks

• Assyrtiko (dry Greek white wine) — 1 bottle (750 ml)

5. NOTES & ASSUMPTIONS

• Optional table-side items: extra red-wine vinegar and lemon wedges for guests; hot sauce or crushed red pepper at table for adults who want additional heat.
• Global substitutions: if Assyrtiko is unavailable, a dry Sauvignon Blanc or Verdejo will pair similarly.
• Child-safety notes: keep hot skillet and oven inaccessible to children during cooking; place finished hot pans to rear of counters while plating.
• Timeline risks: the tightest execution window is 16:48–17:00 when the salmon is searing while you must dress the salad and warm pita. That requires short multitasking and attention to the pan; missing timing will either overcook fish or leave salad sitting. Mitigation mindset: pre-measure and position dressing ingredients and salad bowl at 16:30–16:40 so whisking and tossing takes under 2 minutes; set pita ready to warm immediately when salmon is flipped.
• Latest safe start time: You can start as late as 15:50 for a 17:00 serve.