It is 6pm and your family is hungry. You want something fresh and healthy but do not have hours to spend. This Mediterranean Salmon recipe is your new secret weapon for those busy nights.
This dish brings bright, sunshine-filled flavors right to your kitchen table. It is light, colorful, and feels like a special treat. You can have a restaurant-quality meal ready in under 30 minutes.
Why This Recipe Is a Winner
This meal is a total lifesaver for busy weeknights. Everything happens on one baking sheet for very easy cleanup. Your family gets a boost of protein and healthy fats in every bite.
The combination of salty olives and creamy feta is simply irresistible. It is naturally low-carb and fits perfectly into a healthy reset. Even picky eaters usually love the mild, flaky texture of roasted salmon.
Simple Method
You do not need fancy chef skills to master this dish. You just toss the toppings in a bowl and spoon them over the fish. The oven does all the heavy lifting for you.
Roasting the tomatoes makes them burst with sweet juice. This creates a natural sauce that keeps the salmon perfectly tender. It is a foolproof way to cook fish every single time.
Ingredients You’ll Need
Most of these items are pantry staples or easy to find at any grocery store.
- 4 (6 oz) salmon fillets
- 2 tablespoons extra virgin olive oil
- 1 teaspoon kosher salt
- 0.5 teaspoon ground black pepper
- 1 cup cherry tomatoes, halved
- 0.25 cup Kalamata olives, pitted and sliced
- 2 tablespoons capers, drained
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 tablespoon fresh lemon juice
- 0.25 cup crumbled feta cheese
- 2 tablespoons fresh parsley, finely chopped
Step-by-Step
- Preheat oven to 400°F (200°C) and line a rimmed baking sheet with parchment paper.
- Pat salmon fillets dry with paper towels and season both sides with salt and pepper.
- In a mixing bowl, combine cherry tomatoes, olives, capers, minced garlic, oregano, lemon juice, and olive oil.
- Place salmon fillets on the prepared baking sheet and spoon the tomato mixture over each fillet.
- Bake for 12 to 15 minutes or until the internal temperature reaches 145°F (63°C) and the fish flakes easily with a fork.
- Remove from oven and immediately top with crumbled feta cheese and fresh parsley.
Best Ways to Enjoy It
Serve this salmon warm while the feta is just starting to soften. It pairs beautifully with a side of fluffy quinoa or couscous. A simple green salad makes it a complete, light meal.
For a cozy touch, serve it with crusty bread to soak up the juices. Set the table with fresh lemon wedges for an extra bright squeeze. It is a meal that looks as good as it tastes.
Keep It Fresh
Store any leftovers in an airtight container in the fridge for up to two days. To reheat, use a low oven setting to avoid drying out the fish. A toaster oven works great for a quick lunch the next day.
I do not recommend freezing the cooked salmon as the texture changes. This dish is truly best enjoyed fresh from the oven. If you have extra topping, it tastes great on toast too!
Tips for Best Results
- Don’t skip patting the salmon dry for the best texture.
- Use high-quality olive oil to make the flavors really pop.
- Check the fish at 12 minutes to ensure it stays moist and tender.
- If you use frozen salmon, thaw it completely in the fridge first.
- Add a pinch of red pepper flakes for a gentle heat.
- Double the tomato mixture if you love extra toppings on your rice.
- Fresh parsley adds a lovely, earthy finish you shouldn’t miss.
Ways to Switch It Up
- Swap the feta for goat cheese for a creamier finish.
- Add sliced cucumbers to the topping after baking for extra crunch.
- Use chicken breasts instead of salmon, but adjust the cooking time.
- Make it dairy-free by simply omitting the feta cheese entirely.
- In summer, use garden-fresh basil instead of dried oregano.
Common Questions
Can I leave the skin on the salmon?
Yes, you can leave the skin on while roasting. It helps keep the fish moist and usually slides right off after cooking. Just place the skin-side down on your baking sheet.
How do I know when the salmon is done?
The fish should turn from translucent to opaque pink. It will flake easily when you press a fork into the thickest part. An internal temperature of 145°F is the gold standard.
Will my kids enjoy these flavors?
Most kids enjoy the mild flavor of salmon when it is roasted. If they are sensitive to olives or capers, you can leave them off one fillet. The feta cheese usually makes it a hit with little ones!
I hope this fresh Mediterranean Salmon recipe brings a little sunshine to your dinner table. It is the perfect way to eat well even on your busiest days. Happy cooking!
— Lidia
Mediterranean Salmon
Ingredients
- 4 (6 oz) salmon fillets
- 2 tablespoons extra virgin olive oil
- 1 teaspoon kosher salt
- 0.5 teaspoon ground black pepper
- 1 cup cherry tomatoes, halved
- 0.25 cup Kalamata olives, pitted and sliced
- 2 tablespoons capers , drained
- 2 cloves garlic , minced
- 1 teaspoon dried oregano
- 1 tablespoon fresh lemon juice
- 0.25 cup crumbled feta cheese
- 2 tablespoons fresh parsley, finely chopped
Instructions
- Preheat oven to 400°F (200°C) and line a rimmed baking sheet with parchment paper.
- Pat salmon fillets dry with paper towels and season both sides with salt and pepper.
- In a mixing bowl, combine cherry tomatoes, olives, capers, minced garlic, oregano, lemon juice, and olive oil.
- Place salmon fillets on the prepared baking sheet and spoon the tomato mixture over each fillet.
- Bake for 12 to 15 minutes or until the internal temperature reaches 145°F (63°C) and the fish flakes easily with a fork.
- Remove from oven and immediately top with crumbled feta cheese and fresh parsley.
