Mediterranean Salmon Bake

Name: Mediterranean Salmon Bake
Prep time: 15 min
Cook time: PT-489282H1M31S
Cuisine: Mediterranean
Ingredients: 2 lb salmon filet; 1 Tbsp avocado oil; ½ red onion (finely chopped); 1 jar sun-dried tomatoes (drained and chopped); 5 ounces baby spinach; 6 ounces feta cheese crumbles; Optional: ⅓ cup pesto sauce

Published: October 24, 2025

by Amelia

Why You’ll Love This Recipe

Quick Preparation: With just 15 minutes of prep time, you can have a fantastic meal ready in no time.
Bursting with Flavor: The blend of sun-dried tomatoes, feta cheese, and fresh spinach infuses every bite with vibrant Mediterranean flavors.
Healthy and Nutritious: Packed with omega-3 fatty acids from salmon and essential vitamins from vegetables, this dish is both wholesome and satisfying.
Versatile Serving Options: Serve it alongside quinoa, rice, or a simple salad for a complete meal that fits any dietary preference.
Gourmet Feel at Home: Enjoy restaurant-quality flavors in the comfort of your own kitchen without any complicated steps.

Tools and Preparation

Having the right tools makes cooking easier and more enjoyable. Here’s what you’ll need for this recipe.

Essential Tools and Equipment

Baking sheet
Parchment paper
Skillet
Cooking brush

Importance of Each Tool

Baking sheet: Provides even heat distribution for perfectly baked salmon.
Parchment paper: Prevents sticking and makes cleanup a breeze.
Skillet: Ideal for sautéing vegetables quickly while retaining their freshness.
Cooking brush: Ensures even coating of oil on the salmon, enhancing flavor.

Ingredients

For the Salmon

1 2-lb salmon filet
1 Tbsp avocado oil
1 tsp sea salt
1 tsp garlic powder

For the Vegetable Mixture

½ red onion (finely chopped)
1 8.5-oz jar sun-dried tomatoes (drained and chopped)
5 ounces baby spinach
6 ounces feta cheese crumbles

Optional Topping

⅓ cup pesto sauce

How to Make Mediterranean Salmon Bake

Step 1: Preheat the Oven

Preheat your oven to 400 degrees Fahrenheit to ensure it’s hot enough for even cooking.

Step 2: Prepare the Salmon

Place the salmon filet on a parchment-lined baking sheet.
Drizzle with avocado oil and use a cooking brush to coat evenly.
Season with sea salt and garlic powder.

Step 3: Bake the Salmon

Bake in the center of the oven for 10 minutes until it begins to cook through.

Step 4: Sauté Vegetables

While the salmon bakes, heat a skillet over medium heat with a bit more avocado oil.
Add the finely chopped onion and sauté until soft, about 5-8 minutes.

Step 5: Combine Vegetables

Add sun-dried tomatoes and spinach to the skillet.
Cover and cook until the spinach wilts down.

Step 6: Mix in Feta Cheese

Stir in feta cheese until slightly melted into the vegetable mixture.

Step 7: Top Salmon

Remove the salmon from the oven, evenly top with the sautéed vegetable mixture, and return to bake for another 8-10 minutes until fully cooked (145 degrees F).

Step 8: Serve

Drizzle with pesto sauce if desired and let rest before serving to enhance flavors.

With these steps completed, your Mediterranean Salmon Bake will be ready to impress! Enjoy this savory dish that brings together healthy ingredients with ease.

How to Serve Mediterranean Salmon Bake

Serving Mediterranean Salmon Bake is all about enhancing its vibrant flavors and creating a beautiful presentation. Here are some delightful ways to enjoy this dish.

Pair with Fresh Salads

Greek Salad: A classic choice, combining cucumbers, tomatoes, olives, and feta for a refreshing contrast.
Spinach Salad: Toss fresh spinach with light dressing and nuts for a simple yet satisfying side.

Accompany with Grains

Quinoa: This nutty grain absorbs the flavors of the salmon beautifully and adds a healthy touch.
Couscous: Fluffy couscous seasoned with lemon zest makes an excellent complement to the dish.

Add Some Bread

Pita Bread: Warm pita can be served on the side for dipping into any sauce or pesto.
Garlic Bread: A crunchy option that works well with the rich salmon flavors.

How to Perfect Mediterranean Salmon Bake

Perfecting your Mediterranean Salmon Bake will enhance its deliciousness. Follow these tips for an amazing outcome.

Choose Fresh Salmon: Opt for high-quality, fresh salmon for the best flavor and texture.
Preheat Properly: Make sure your oven is fully preheated to ensure even cooking throughout.
Don’t Overcook: Keep an eye on cooking time; remove the salmon when it reaches 145°F for optimal tenderness.
Customize Veggies: Feel free to add other vegetables like bell peppers or zucchini for added color and nutrition.
Experiment with Herbs: Fresh herbs like parsley or basil can elevate the dish’s flavor profile significantly.

Best Side Dishes for Mediterranean Salmon Bake

Complement your Mediterranean Salmon Bake with these delicious side dishes that enhance your meal.

Roasted Vegetables: A mix of seasonal veggies roasted in olive oil elevates your plate’s flavor and presentation.
Rice Pilaf: Flavored rice pilaf with herbs provides a fragrant base for your salmon.
Mediterranean Chickpea Salad: This hearty salad combines chickpeas, cucumbers, and herbs for a protein-rich side.
Grilled Asparagus: Lightly grilled asparagus drizzled with lemon juice brings brightness to your meal.
Mashed Potatoes: Creamy mashed potatoes can balance out the richness of the salmon beautifully.
Tabbouleh Salad: A refreshing bulgur salad packed with parsley, mint, and tomatoes complements the dish nicely.

Common Mistakes to Avoid

When preparing your Mediterranean Salmon Bake, avoid these common pitfalls to ensure a delicious dish every time.

Not using fresh ingredients: Fresh vegetables and herbs enhance flavor. Ensure all ingredients, especially spinach and tomatoes, are fresh for the best taste.
Overcooking the salmon: Salmon can dry out quickly. Use a meat thermometer to check for an internal temperature of 145 degrees Fahrenheit to avoid overcooking.
Skipping the oil: Avocado oil adds moisture and flavor. Don’t skip this step; it helps keep the salmon juicy and enhances the overall taste.
Neglecting seasoning: Proper seasoning is key. Be generous with sea salt and garlic powder to ensure each bite is bursting with flavor.
Forgetting to rest the dish: Allowing the salmon to rest before serving helps retain its juices. This small step makes a big difference in texture and taste.

Storage & Reheating Instructions

Refrigerator Storage

Store in an airtight container for up to 3 days.
Place a piece of parchment paper between layers if stacking.

Freezing Mediterranean Salmon Bake

Freeze in an airtight container for up to 2 months.
Wrap tightly with plastic wrap before sealing to prevent freezer burn.

Reheating Mediterranean Salmon Bake

Oven: Preheat to 350 degrees Fahrenheit and bake for about 10-15 minutes until warmed through.
Microwave: Heat on medium power in short bursts, checking regularly until hot.
Stovetop: Place in a skillet over low heat, adding a splash of broth if necessary, until heated through.

Frequently Asked Questions

If you’re curious about details regarding the Mediterranean Salmon Bake, here are some common questions answered.

Can I use other fish for the Mediterranean Salmon Bake?

You can substitute salmon with other firm fish like trout or halibut, but cooking times may vary slightly.

Is there a vegetarian version of Mediterranean Salmon Bake?

Yes! You can replace salmon with thick slices of eggplant or zucchini seasoned similarly for a tasty vegetarian option.

How do I customize my Mediterranean Salmon Bake?

Feel free to add different vegetables like bell peppers or olives. You can also swap feta cheese for other cheeses like goat cheese or omit it entirely.

What sides pair well with Mediterranean Salmon Bake?

Serve with quinoa, rice pilaf, or a fresh salad for a complete meal that complements the flavors of your dish.

Final Thoughts

The Mediterranean Salmon Bake is not just easy to prepare; it’s also versatile enough for any weeknight dinner. With endless customization options, you can adapt it to suit your family’s tastes. Try this recipe today and discover your new favorite go-to meal!

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