This Mediterranean baked salmon is a simple yet elegant dish. It’s packed with fresh, bold flavors and healthy ingredients, making it perfect for weeknight dinners or entertaining guests.
- Total Time: 30 minutes
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Servings: 4
Ingredients
- 4 salmon fillets (about 150 g each)
- 1 cup cherry tomatoes (halved)
- 1/4 cup Kalamata olives (pitted and sliced)
- 1/4 cup red onion (finely chopped)
- 2 tbsp fresh parsley (chopped)
- 2 tbsp olive oil
- 1 tbsp fresh lemon juice
- 1 tsp dried oregano
- 2 garlic cloves (minced)
- Salt and black pepper to taste
Alternative: Replace salmon with cod or another firm white fish for variety.
Step-by-Step Instructions
- Preheat your oven to 200°C (400°F) and line a baking dish with parchment paper.
- Place the salmon fillets in the dish, skin-side down. Season with salt and black pepper.
- In a bowl, combine cherry tomatoes, olives, red onion, parsley, olive oil, lemon juice, oregano, and garlic. Mix well.
- Spoon the tomato and olive mixture over the salmon fillets, spreading evenly.
- Bake for 18-20 minutes, or until the salmon flakes easily with a fork.
- Serve immediately, garnished with additional parsley and lemon wedges.
Nutritional Information (per serving)
- Calories: 320
- Protein: 28 g
- Fat: 22 g
- Carbohydrates: 4 g
- Fiber: 1 g
- Sugar: 2 g
Vitamins and Benefits
Contains:
- Omega-3 fatty acids (salmon): Support heart and brain health.
- Vitamin C (tomatoes): Boosts immunity and skin health.
Benefits:
This dish is high in protein, healthy fats, and antioxidants, making it a nourishing and flavorful meal.
The Mediterranean diet is considered one of the healthiest diets in the world, emphasizing fresh vegetables, healthy fats, and lean proteins like fish.
Storage Tips
- Store leftovers in an airtight container in the refrigerator for up to 2 days.
- Reheat gently in the oven or microwave to avoid overcooking.
FAQ
Can I use frozen salmon?
“Yes, just thaw it completely before baking for the best texture.”
What side dishes pair well with this?
“Try a fresh green salad, roasted vegetables, or cauliflower rice for a complete meal.”
Can I grill the salmon instead?
“Absolutely! Wrap the salmon in foil with the toppings and grill over medium heat for 15-20 minutes.”
