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.
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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.
Nutritional Information
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.
Heidi Roberts
I don't eat as much fish as I should but when we are on holiday I eat it 2-3 times a day!!
Dannii
It's so nice to eat fish that is caught fresh that day.
Anna @AnnaTheApple
Haha yes I always have to rely on spellchecker for 'Mediterranean' (I actually just copied and pasted your text for that instead of struggling it out myself).
Love this recipe. Olives and sundried tomatoes are such good ingredients. Nom nom.
Dannii
Thank goodness for spell check!
WhatLauraLoves
This is definitely something that I would like to try cooking for myself. I've just started to like olives so would be great to try them in a new dish xxx
Dannii
If you love olives, then this is definitely something for you to try.
Bintu | Recipes From A Pantry
Just to say I have forwarded this dish to my salmon mad bestie (esp since I sent him a small pack of Cirio tomatoes last week). Here is hoping he makes this.
Dannii
Well, this is the ideal thing for him to make then!
Cynthia
I bet the sun-dried tomatoes give this a wonderful robust flavor. Looks really good.
Dannii
They really do! I can't get enough of them at the moment.
Rebecca
Dannii, congrats on getting super fit! I'm (re)starting my journey soon and I think this recipe is going to have to be a part of it because I am such a fan of olives and salmon and there's nothing quite like a healthy dish to help you keep going when you're eating healthy. Thanks for the recipe!
Dannii
I am going to be restarting once I give birth too, and this will be one of my go-to meals for sure.
Mary
I had never tried olives until prompted at a work do aged 24! I adore olives though, especially the black ones, although they are an item I've overdosed on in the past - needing a break before my next sitting of olive eating! ;)
Dannii
We can easily eat WAY too many of them too.
Cydney
Ahh I was just asking about how much I love salmon, this looks so good! I love olives too :)
Dannii
This is perfect for someone that loves olives and salmon then.
Emma
I'm not a massive fan of salmon, but I have a friend who would absolutely love this recipe. Definitely going to be passing it on to her! x
Dannii
You could do it with chicken too. Thanks for passing it on :)
Natasha Mairs
I don't eat fish as I am a vegetarian, but this looks like a healthy lunch and great if you are watching what you eat
Dannii
You could do the topping on tofu too.
Melanie Edjourian
What a great combination of flavours I love olives in food and it's a nice way to eat fish.
Dannii
It definitely makes fish a little more interesting.
Brandy Myers
I was a lot of tomato puree in my house and like that this brand would be easy to close and use as needed. What a unique low calorie dinner idea!
Dannii
Thanks :D
Harriet from Toby & Roo
Oohh - I'm not a salmon fan but the kids love it so I think I will give this a go for them, it might change their minds about olives if I chop them up really small! H x
Dannii
I hope everyone enjoys it :D
Igor @ Cooking The Globe
It looks so good! I am a huge salmon fan so this one goes straight into my salmon recipe collection :)
Dannii
I hope you enjoy it :D
Fashion and Style Police
This looks so delicious. I would love to try this out. I have never tried anything like it.
Dannii
It's such a nice flavour combination.
Gingey Bites
This isn't a combo I've ever thought of trying with Salmon - it looks like a big fish pizza! Will have to try it out. :-)
Dannii
Haha, a few people have said that! I just needs some feta I think.
Camilla
Lovely simple low fat dish, perfect for summer:-) Cirio makes every dish better!
Dannii
It really does!
Laura Hartley
This looks like a healthy dinner and quite low in calories too! Salmon is my favourite type of fish so I'll bear this dish in mind :)
Dannii
You can do it with lots of other types of fish too.
kate @ VeggieDesserts
So inventive and healthy! And I completely agree about the brighter and prettier food is the better it is. :)
Dannii
They do say the first bite is with the eye!
Michelle @ Greedy Gourmet
Bright and pretty food is definitely appealing but add more spice to it and you'll undoubtedly eat less of it too and still feel satisfied on all levels. Salmon looks good for a low carb meal.
Dannii
Plus, spicy food is awesome!