Zesty Mediterranean Salmon Bake Recipe for Weeknight Magic

Succulent salmon meets vibrant Mediterranean flavors in this mouthwatering salmon bake that promises a culinary adventure.

Fresh herbs and zesty spices dance across each perfectly flaky fillet.

This recipe blends the richness of salmon with bright, bold ingredients that sing of coastal sunshine.

Olive oil and lemon create a harmonious marinade that infuses every bite with incredible depth.

Colorful vegetables nestle alongside the fish, creating a complete and nutritious meal.

Each serving delivers a perfect balance of protein and Mediterranean-inspired zest.

How to Prepare Mediterranean Salmon Bake

Step 1: Warm Up The Oven

Crank the oven to a toasty 400 degrees Fahrenheit, getting ready for a delicious salmon adventure.

Step 2: Prepare The Salmon

Place the salmon filet on a parchment-lined baking sheet.

• Avocado oil
• Sea salt
• Garlic powder

Gently brush to ensure an even, flavorful coating.

Step 3: First Bake

Slide the salmon into the center of the oven and bake for 10 minutes until it starts to look golden and fragrant.

Step 4: Sauté Onions

Heat a skillet with a splash of avocado oil over medium heat.

Toss in chopped onions and cook until they turn soft and translucent, about 5-8 minutes.

Step 5: Add Vibrant Greens

• Sun-dried tomatoes
• Spinach

Cover and cook until the spinach wilts and gets tender.

Step 6: Sprinkle Cheese Magic

Mix in crumbled feta cheese and let it melt slightly, creating a creamy, tangy layer.

Step 7: Final Bake

Remove salmon from the oven, generously top with the spinach mixture, and return to the oven.

Bake for another 8-10 minutes until the salmon reaches a perfect 145 degrees Fahrenheit.

Step 8: Finishing Touch

Optional: Drizzle with pesto sauce for an extra burst of flavor.

Let the salmon rest briefly before serving to lock in those delicious juices.

Pro Tips for Mediterranean Salmon Bake

• Use a silicone pastry brush to evenly coat salmon with avocado oil for consistent flavor and moisture.
• Check salmon at 8 minutes to prevent overcooking, ensuring a tender and flaky texture.
• Swap spinach with kale or Swiss chard for added nutrition and different flavor profiles.
• Replace feta cheese with nutritional yeast or dairy-free cheese alternatives for lactose-intolerant individuals.
• Invest in a digital meat thermometer to accurately measure salmon's internal temperature for perfect doneness.

Flavor Variations for Salmon Bake

• Vegan Mediterranean Salmon Alternative: Replace salmon with marinated firm tofu or tempeh, using nutritional yeast for a cheesy flavor and using plant-based feta.
• Gluten-Free Mediterranean Salmon Adaptation: Ensure all ingredients are certified gluten-free, using tamari instead of traditional soy sauce and checking pesto for wheat-free certification.
• Low-Carb Mediterranean Salmon Option: Skip onions, use more spinach, replace feta with goat cheese, and add extra herbs like oregano and thyme for enhanced flavor profile.
• Spicy Mediterranean Salmon Remix: Add red pepper flakes to the salmon seasoning, incorporate diced jalapeños in the spinach mixture, and use a spicy pesto variant for extra heat.

Serving Ideas for Mediterranean Salmon Bake

• Zesty Side Plate: Pair with a crisp Greek salad loaded with cucumbers, olives, and a tangy lemon vinaigrette to complement the salmon's rich flavors.
• Hearty Grain Companion: Serve alongside fluffy quinoa or herbed couscous to soak up the delicious Mediterranean-inspired sauce and add extra nutrition.
• Wine Pairing Perfection: Choose a chilled white wine like Sauvignon Blanc or Pinot Grigio to enhance the delicate fish and bright vegetable notes.
• Rustic Bread Delight: Add a slice of warm, crusty sourdough or whole grain bread to round out the meal and help mop up the savory pan juices.

How to Store Mediterranean Salmon Bake

• Store leftover salmon in an airtight container within 2 hours of cooking. Keep refrigerated for 3-4 days, ensuring freshness and preventing bacterial growth.
• Wrap salmon tightly in plastic wrap, then place in a freezer-safe container. Freeze up to 2-3 months. Label with the date to track storage time.
• Preheat oven to 275°F. Place salmon on a baking sheet, cover with foil to prevent drying. Warm for 10-15 minutes until internal temperature reaches 145°F.
• Use medium power, heat in 30-second intervals. Check temperature between intervals to avoid overcooking. Add a splash of water to maintain moisture.

FAQs

• Is salmon a healthy protein choice?

Yes, salmon is packed with omega-3 fatty acids, high-quality protein, and essential nutrients that support heart health and reduce inflammation.

• Can I use frozen salmon for this recipe?

Absolutely! Thaw the salmon completely in the refrigerator before cooking, and pat it dry to ensure a crispy exterior and even cooking.

• What if I don't have feta cheese?

You can substitute with goat cheese or mozzarella for a similar creamy texture and tangy flavor profile.

• How do I know when the salmon is perfectly cooked?

Use a meat thermometer to check that the internal temperature reaches 145 degrees Fahrenheit, which ensures the salmon is fully cooked but still moist and tender.

Why Mediterranean Salmon Bake Is a Delicious Option

• Quick and Simple Cooking: Minimal ingredients and straightforward steps make this salmon recipe perfect for busy home cooks who want delicious meals without complex techniques.
• Nutrient-Packed Powerhouse: Salmon delivers high-quality protein, omega-3 fatty acids, and spinach adds essential vitamins and minerals, creating a super-healthy dinner option for wellness-focused individuals.
• Mediterranean Flavor Explosion: Sun-dried tomatoes, feta cheese, and pesto combine to deliver vibrant, authentic Mediterranean taste that transforms an ordinary fish dish into a gourmet experience.
• Versatile Meal Solution: Easy to customize with different herbs or cheese, this recipe works beautifully for weeknight dinners, date nights, or impressing guests with minimal cooking skills required.

Ingredients for Mediterranean Salmon Bake

• Salmon Filet: A succulent fish that serves as the star of this Mediterranean-inspired dish.

• Sea Salt, Garlic Powder: Enhances the salmon's natural flavor with classic Mediterranean seasonings.
• Avocado Oil: Provides a light, healthy coating and helps the salmon cook evenly.

• Onion: Adds a sweet and aromatic base to the spinach mixture.
• Sun-Dried Tomatoes: Brings a concentrated, tangy flavor that complements the salmon.
• Spinach: Introduces a fresh, nutritious green element to the dish.
• Feta Cheese: Contributes a creamy, tangy texture and authentic Mediterranean character.

• Pesto Sauce: Provides an additional layer of herbal and nutty flavor to the dish.

Mediterranean Salmon Bake Recipe

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• Total Time: 35 minutes
• Yield: 4 1x

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Description

Mediterranean salmon bake elevates weeknight dinners with zesty herbs and succulent fish. Mediterranean flavors dance through each flaky bite, promising a quick, nourishing meal you’ll savor with pure culinary delight.

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Ingredients

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Main Ingredients:

• 1 (2 pounds / 907 grams) salmon filet
• 5 ounces (142 grams) baby spinach
• 6 ounces (170 grams) feta cheese crumbles

Flavor Enhancers:

• 1 tablespoon avocado oil
• 1 teaspoon sea salt
• 1 teaspoon garlic powder
• 1/2 red onion (finely chopped)

Complementary Ingredients:

• 1 (8.5 ounces / 241 grams) jar sun-dried tomatoes (drained and chopped)
• 1/3 cup pesto sauce (optional)

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Instructions

1. Preheat oven to 400°F, positioning the rack in the center for even cooking.
2. Arrange salmon filet on a parchment-lined baking sheet, ensuring the skin side is down for optimal heat distribution.
3. Brush salmon with avocado oil, creating a light, even coating that will help crisp the exterior.
4. Sprinkle sea salt and garlic powder across the surface, focusing on even seasoning.
5. Roast salmon for 10 minutes, allowing the fish to develop a golden, slightly caramelized exterior.
6. Meanwhile, warm a skillet with avocado oil over medium heat for sautéing aromatics.
7. Add chopped onions and cook until translucent and softened, stirring occasionally to prevent burning.
8. Introduce sun-dried tomatoes and fresh spinach to the skillet, creating a vibrant Mediterranean-inspired mixture.
9. Cover and cook until spinach completely wilts and ingredients meld together, approximately 3-4 minutes.
10. Gently fold in crumbled feta cheese, allowing it to warm and slightly melt into the vegetable mixture.
11. Remove salmon from initial baking and generously top with the prepared spinach and feta combination.
12. Return to oven and continue baking for 8-10 minutes until salmon reaches 145°F internal temperature.
13. Optional: Drizzle with fragrant pesto sauce for an additional layer of flavor.
14. Let salmon rest for 2-3 minutes before serving to allow juices to redistribute and enhance overall taste.

Notes

• Choose wild-caught salmon for better omega-3 content and sustainable seafood practices.
• Pat salmon dry before seasoning to ensure crispy exterior and even browning.
• Swap feta with dairy-free alternatives like nutritional yeast for vegan version.
• Use fresh spinach leaves for maximum nutrient retention and vibrant green color.

• Prep Time: 15 minutes
• Cook Time: 20 minutes
• Category: Lunch, Dinner
• Method: Baking
• Cuisine: Mediterranean

Nutrition

• Serving Size: 4
• Calories: 460 kcal
• Sugar: 3 g
• Sodium: 900 mg
• Fat: 30 g
• Saturated Fat: 8 g
• Unsaturated Fat: 20 g
• Trans Fat: 0 g
• Carbohydrates: 9 g
• Fiber: 2 g
• Protein: 38 g
• Cholesterol: 85 mg