Mediterranean Baked Salmon

This Mediterranean Baked Salmon is a feast for the eyes and the taste buds. The vibrant colors of the fresh salmon, juicy tomatoes, and green olives create a beautiful dish that’s hard to resist. The herbs sprinkled on top add a lovely aroma that fills your kitchen as it bakes.

To make this dish, you’ll need a few simple ingredients: salmon fillet, ripe tomatoes, green olives, fresh herbs like rosemary and thyme, olive oil, salt, and pepper. Start by preheating your oven and preparing a baking dish with sliced tomatoes and olives at the bottom. Place the salmon on top, drizzle with olive oil, and season it well. Add the herbs for that Mediterranean touch.

Bake until the salmon is perfectly flaky and infused with the flavors of the tomatoes and olives. Serve it with a wedge of lemon for a refreshing twist. This dish is not just easy to prepare; it’s also healthy and packed with flavor. Perfect for a weeknight dinner or a special occasion!

Why Baked Mediterranean Salmon Is a Healthy Choice

This dish is rooted in the principles of the Mediterranean diet, which is widely regarded as one of the healthiest eating patterns in the world. Salmon provides a rich source of omega-3 fatty acids, which support heart health, reduce inflammation, and promote brain function. It’s also packed with lean protein, B vitamins, and selenium. The topping—made with cherry tomatoes, Kalamata olives, red onion, garlic, and fresh herbs—adds a burst of antioxidants, fiber, and phytonutrients. Olive oil, a cornerstone of Mediterranean cooking, contributes heart-healthy monounsaturated fats that help the body absorb fat-soluble vitamins. The result is a dish that’s not only flavorful and satisfying but also deeply nourishing.

Why This Dish Is Easy to Make

Despite its complex flavor profile, baked Mediterranean salmon is incredibly easy to prepare. Everything comes together on a single sheet pan or baking dish—no complicated techniques, no constant monitoring. The salmon is seasoned and topped with the Mediterranean mixture, then baked until flaky and tender. The oven does all the heavy lifting, allowing you to focus on sides or simply relax. It’s a forgiving recipe that works with fresh or frozen salmon, and it’s easy to scale up or down depending on how many people you’re feeding. Plus, the ingredients are pantry-friendly and flexible, making it a great go-to when you want something impressive without the stress.

A Fantastic Option for Meal Prep

This dish is a meal prep dream. The salmon holds up beautifully in the fridge for up to three days, and the Mediterranean topping retains its brightness and texture. You can portion it into containers with a variety of sides—think herbed couscous, quinoa, or roasted vegetables—for a week’s worth of satisfying lunches or dinners. It’s equally delicious served warm or cold, flaked over a salad, or tucked into a wrap with hummus and greens. The bold flavors only deepen over time, making leftovers something to look forward to rather than a compromise.

Easy Mediterranean Baked Salmon

Recipe

 

Ingredients:

  • 4 salmon fillets (about 6 oz each)

  • 1 cup cherry tomatoes, halved

  • 1/3 cup pitted Kalamata olives, sliced

  • 1/4 red onion, thinly sliced

  • 2 cloves garlic, minced

  • 2 tablespoons olive oil

  • Juice and zest of 1 lemon

  • 1 teaspoon dried oregano (or 1 tbsp fresh)

  • Salt and freshly ground black pepper

  • Optional garnish: fresh parsley, crumbled feta, lemon wedges

Instructions:

  1. Preheat oven to 400°F (200°C). Line a baking dish or sheet pan with parchment paper or lightly grease with olive oil.

  2. Place salmon fillets skin-side down in the dish. Season with salt, pepper, and lemon zest.

  3. In a small bowl, combine cherry tomatoes, olives, red onion, garlic, olive oil, lemon juice, and oregano. Toss gently to coat.

  4. Spoon the tomato-olive mixture evenly over the salmon fillets.

  5. Bake for 12–15 minutes, or until the salmon flakes easily with a fork. For extra caramelization, broil for the last 2 minutes.

  6. Garnish with fresh parsley, crumbled feta, or a squeeze of lemon before serving.

Nutritional Facts (per serving)

  • Calories: ~410

  • Protein: 34g

  • Fat: 26g (mostly healthy fats from salmon and olive oil)

  • Carbohydrates: 8g

  • Fiber: 2g

  • Sugars: 3g

  • Sodium: ~380mg