Take all of the flavours of the Mediterranean and sprinkle them over some salmon fillets for a quick and easy Mediterranean Salmon meal that is ready in under 20 minutes. Flake and add to salads or sandwiches, or have with a side of roasted garlic potatoes.
The light and fresh flavours of the mediterranean are always a favourite of ours in the summer months and this Mediterranean salmon has it all. Olives, capers, fresh lemon, garlic, tomatoes, feta and fresh herbs all go in to making this wonderfully light meal that can be served with all of your favourite sides.
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Why you will love it
- A delicious way to enjoy salmon
- Great for feeding a crowd
- Easy to adapt
- Great with roasted potatoes or a big green salad
Ingredients needed
- Salmon - We used salmon fillets, but you could use a whole side of salmon. This recipe works well with other fish too - cod, tilapia, pollack, hake or halibut would all be great for this recipe.
- Olives and capers - Makes a nice salty topping - we used mixed olives, but any will do. Not everyone likes capers, so feel free to omit them.
- Cherry tomatoes - Fresh is best - try to use vine ripened tomatoes.
- Sun-dried tomatoes - We wanted this topping to be tomato heavy, so we added some sun-dried tomatoes too.
- Garlic - Mediterranean dishes have to contain garlic!
- Lemon - Freshens the topping up.
- Feta - Adds a lovely creaminess to the topping.
- Parsley - The perfect herb for fish. Dill and chives also compliment salmon extremely well.
A full ingredients list with measurements is in the recipe card below.
Step by step
One: Mix all the topping ingredients in a bowl.
Two: Top the salmon fillets with the olive mixture and bake for 20 minutes.
Health benefits of salmon
- It is one of the best sources of long chain omega-3 fatty acids, which have been proven to reduce inflammation and lower blood pressure. Children who regularly consume foods rich in Omega-3 have been shown in studies to have increased concentration levels and improved learning abilities.
- Salmon is an excellent source of high quality protein - a 100g (3.5oz) portion contains 25g of protein.
- Contains high amounts of B vitamins. These are good for repairing DNA and reducing the causes that can lead to heart disease. B vitamins also help maintain optimal brain and nervous system functioning.
- Scientists are investigating the role fish consumption may have in protecting people from some cancers, Alzheimer’s disease, depression, asthma, diabetes, macular degeneration, high blood pressure and multiple sclerosis.
- Contains antioxidants.
How to choose salmon
When it comes to salmon, try to choose the best quality possible. Look out for fillets that look fresh and have a vibrant colour. Dull looking salmon will not be at its best. Also, if it smells overly fishy, that it is probably not very fresh.
What to serve with Mediterranean salmon?
If you want to save some time, then you can add some vegetables to the baking tray at the same time as the salmon and cook them all together. Make sure that they are softer vegetables that will cook at the same time as the salmon. If not, here are some delicious side dishes that will go well with:
- Mediterranean Potato Salad
- Cucumber Dill Salad
- Cilantro Lime Rice
- Greek Potatoes
- Roasted Lemon Asparagus
- Instand Pot Mashed Potatoes
- No Mayo Coleslaw
- Baked Carrot Fries
- Easy Spanish Rice
- Baked Polenta Fries
- Mustard Potato Salad
We served ours with some roasted potato slices, broccoli and salad. However, plain couscous or rice works well, as the salmon itself has a lot of flavour.
FAQs
You can make the topping in advance and mix it all together and then it will keep in the fridge for a day. But it is best to cook the salmon in advance and then add the topping just before serving.
The cooked salmon should flake easily with a fork when it is cooked and to look at the salmon should be cooked all the way through. The fillet should still be a slightly translucent pink in the centre. If the centre is opaque, then it is probably overcooked. However, if the centre is completely translucent, it will need to be cooked longer. The best way to tell if it is fully cooked is to use a meat thermometer. Salmon should be cooked to 62°C.
This is all best made fresh (apart from the topping which can be made in advance and kept in the fridge). However, if you do have leftovers, then you can flake it all up and put in an air tight container and keep it in the fridge for 2 days. It goes nicely on a salad or in a sandwich/wrap.
Whilst this is a salmon recipe, if you want to change things up a bit then you can use a different fish. Cod, tilapia, pollack, hake or halibut are a good substitution for salmon and go really well with the Mediterranean topping.
More salmon recipes
If you’ve tried this recipe, let us know how you got on in the comments below.
Tag us in your creations on Instagram @hungryhealthyhappy - Use the hashtag #hungryhealthyhappy too.
Recipe
Mediterranean Salmon
Ingredients
- 480 g (1 lb) Salmon fillet - (about 240g/8oz per fillet)
- 12 g (1.5 tablespoon) Capers - chopped
- 40 g (0.33 cups) Sun-dried tomatoes - chopped
- 90 g (0.66 cups) Cherry tomatoes - chopped
- 75 g (0.5 cups) Mixed olives - sliced
- 10 g (0.25 cups) Fresh parsley - chopped
- 1 Lemon - juice only
- 2 Garlic clove - crushed
- 65 g (0.5 cups) Feta - crumbled
Instructions
- Preheat you oven to 220°C/200°C/425°F/Gas 7.
- Mix all of the topping ingredients together.
- Top the salmon fillets with the topping mixture.
- Bake in for 20 minutes, or until the salmon is cooked through.
Recipe tips
- You can use frozen salmon fillets (that have been defrosted) and that will save some money as they are generally cheaper than buying fresh.
- If you like your meals with a kick of spice, then add a sprinkling of red chilli flakes before serving.
- You can swap the feta for stilton.
- There is no need to remove the skin of the salmon. It has loads of nutritional benefits and leaving it on for cooking will keep the salmon moist too.
The nutritional information provided is approximate and is calculated using online tools. Information can vary depending on various factors, but we have endeavoured to be as accurate as possible.
The London Mum
I might make this tonight actually, I love olives and never thought to use them on top of salmon. x
Dannii
I hope you enjoy it!
Jessica
I am not into olive that much but I do love tomatoes and salmon. Just love the lively color of this dish. Makes me crave for it. :)
Dannii
You could always skip the olives ;)
Donna
I've only recently discovered Cirio products myself and I love the flavours - definitely worth spending that little bit extra to get the quality that they have
Dannii
Yes - they really are worth it. I won't use any other brand now
Nicola
Ha - I love that these look like mini pizzas with salmon as the base. I shall be making this for my lunch today I think.
Dannii
Hope you enjoy your lunch
Alison
A combination of three of my favourite things, looks lovely. Loving your range of props as well., I need to get more
Dannii
I love all my props, but I still need more!
ami@naivecookcooks
Dannii this looks delicious! Such a perfect summer meal!
Dannii
It really is!
Tandy | Lavender and Lime
haha, the reason I don't prop is because we don't have space! I love olives in anything. Just to let you know that this morning when I tried to access your blog via the RSS feed it came up with a 500 error xox
Dannii
Sorry about that - hopefully it's sorted for you now
Liz Mays
This just sounds so good. It's such pretty dish too. I'd love to make some salmon like that.
Dannii
It's easy to make - you should give it a go
Ana De- Jesus
Oh wow this looks so good, my friend would love the olive and sundried tomato concoction. It is a great healthy dish.
Dannii
Why not make it for you and your friend?
Sarah Bailey
Oh my goodness I completely admit I love salmon and this sounds like a really delicious way to have it! x
Dannii
I love salmon too and I think this really is a delicious way to have it
Alida @My Little Italian Kitchen
Oh tasty!!! Lots of lovely flavours packed together here. I buy salmon every week (the wild one is my fave) it is so easy to make a tasty midweek meal with it. Nice recipe as always,
Dannii
We eat salmon quite regularly as it is so easy to cook with
Elodie
These look incredible! I actually have some salmon in the fridge so I'm definitely getting some olives to make this tomorrow!
Dannii
I really hope you enjoy it
Kelly
Oh no, I would have gladly ate them all up, I can never say no to olives and sundried tomatoes! I want this for dinner tonight! Light and fresh dishes like this are exactly what I'm craving during the summer months! :)
Dannii
Don't worry! Those olives are certainly being put to good use now :)
Life as Mum
That looks really tasty. My partner would love these
Dannii
I hope you all enjoy it.
Kari @ bite-sized thoughts
I don't think it's a bad thing to have leftover olives and look forward to seeing what else you make with them!
Dannii
Oh, it's never a bad thing. Especially with meals like this.
Ashley
I love the flavors in this! Olives are my fave.
Dannii
Ours too, especially with sundried tomatoes.
Glamorous Glutton
Great recipe, really simple and tasty. It would be really good for the BBQ. GG
Dannii
It would! I bet it wouldn't last long either.
sue | theviewfromgreatisland
This recipe is so fantastic, I adore olives, and I always keep a tube of tomato paste in the fridge, it's my secret flavor weapon!
Dannii
There is so much that you can do with it, isn't there. Far beyond spaghetti too.
Becca @ Amuse Your Bouche
Sounds like a really flavourful dinner! That tomato puree is the BEST, so much flavour.
Dannii
We don't use anything else!
Emily
Oh this looks incredible and I will have to hunt down that tomato puree!
Emily
Dannii
Definitely do - it adds so much flavour!