The Mediterranean Diet has long been praised for its numerous health benefits, from reducing the risk of heart disease to promoting weight loss. And at the center of this eating plan are delicious and nutritious fish dishes like salmon. In this article, we’ll explore 20 flavorful Mediterranean diet salmon recipes that will elevate your meal prep game while keeping you healthy and happy.
From classic baked salmon with lemon and herbs to innovative grilled salmon skewers with tzatziki sauce, these recipes showcase the rich flavors and bold ingredients of the Mediterranean region. Whether you’re a seasoned chef or a culinary newcomer, we’ve got you covered with easy-to-follow instructions and mouthwatering photos that will inspire your next meal.
So why not dive into the world of Mediterranean diet salmon recipes and discover the perfect blend of taste and nutrition? In this article, we’ll take you on a gastronomic journey through the region’s most iconic flavors and ingredients, from feta cheese to Kalamata olives. Get ready to ignite your taste buds and nourish your body with these 20 delectable Mediterranean diet salmon recipes!
Lemon Garlic Baked Mediterranean Salmon
This recipe combines the richness of salmon with the brightness of lemon and garlic, perfectly balanced by the savory flavors of Mediterranean herbs. Perfect for a weeknight dinner or special occasion.
Ingredients:
– 4 salmon fillets (6 oz each)
– 2 lemons, juiced
– 4 cloves of garlic, minced
– 1/4 cup olive oil
– 2 tbsp chopped fresh parsley
– 1 tsp dried oregano
– Salt and pepper to taste
– Fresh lemon slices and parsley for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place salmon fillets on the prepared baking sheet.
4. In a small bowl, whisk together lemon juice, garlic, olive oil, parsley, oregano, salt, and pepper.
5. Brush the mixture evenly over each salmon fillet.
6. Bake for 12-15 minutes or until cooked through.
7. Garnish with lemon slices and parsley, if desired.
Cooking Time: 12-15 minutes
Greek-Style Grilled Salmon with Olive Tapenade
Discover the bold flavors of Greece with this simple yet impressive recipe that combines grilled salmon with a rich olive tapenade. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup olive tapenade
– 2 tbsp olive oil
– 2 lemons, sliced
– 1 tsp dried oregano
– Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, mix together olive tapenade, salt, and pepper.
3. Brush both sides of the salmon fillets with olive oil.
4. Place salmon on the grill and cook for 4-5 minutes per side, or until cooked through.
5. During the last minute of grilling, brush the top of each fillet with the olive tapenade mixture.
6. Serve immediately with a squeeze of lemon juice and garnish with oregano leaves.
Cooking Time: 12-15 minutes
Mediterranean Herb-Crusted Salmon with Feta
A flavorful twist on traditional salmon, this recipe combines the richness of feta cheese with the brightness of Mediterranean herbs for a truly satisfying meal.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup breadcrumbs
– 1/4 cup chopped fresh parsley
– 2 tbsp chopped fresh oregano
– 1 tsp lemon zest
– 2 cloves garlic, minced
– 1/2 cup crumbled feta cheese
– Salt and pepper to taste
– Olive oil for cooking
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together breadcrumbs, parsley, oregano, lemon zest, garlic, and salt.
3. Place salmon fillets on a baking sheet lined with parchment paper.
4. Divide the breadcrumb mixture evenly among the four fillets, pressing gently onto the fish.
5. Top each fillet with crumbled feta cheese.
6. Drizzle olive oil over the top of each fillet.
7. Bake for 12-15 minutes or until cooked through.
Cooking Time: 12-15 minutes
One-Pan Mediterranean Salmon with Tomatoes and Olives
This vibrant one-pan dish combines the flavors of the Mediterranean with the simplicity of a single skillet. Pan-seared salmon fillets are cooked with juicy tomatoes, briny olives, and fragrant herbs for a quick and satisfying meal.
Ingredients:
– 4 salmon fillets (6 oz each)
– 2 large tomatoes, diced
– 1/4 cup pitted green olives, sliced
– 2 tbsp olive oil
– 2 cloves garlic, minced
– 1 tsp dried oregano
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large skillet, heat the olive oil over medium-high heat.
3. Add the salmon fillets and cook for 2-3 minutes on each side, or until cooked through.
4. Remove the salmon from the skillet and set aside.
5. Reduce heat to medium; add garlic, oregano, salt, and pepper. Cook for 1 minute.
6. Add the diced tomatoes and sliced olives to the skillet. Cook for an additional 3-4 minutes, or until the tomatoes are tender.
7. Serve the salmon with the Mediterranean-inspired tomato mixture spooned on top.
Cooking Time: 15-18 minutes
Easy Mediterranean Salmon Salad with Chickpeas
A refreshing and flavorful salad that combines the richness of salmon with the crunch of chickpeas, all tied together with a zesty Mediterranean dressing.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1 can chickpeas, drained and rinsed
– 1/2 cup red onion, thinly sliced
– 1/4 cup chopped fresh parsley
– 2 tbsp olive oil
– 2 tbsp lemon juice
– 1 tsp Dijon mustard
– Salt and pepper to taste
– 4 cups mixed greens (such as arugula, spinach, and lettuce)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Season salmon fillets with salt and pepper.
3. Bake salmon for 12-15 minutes or until cooked through.
4. In a large bowl, combine chickpeas, red onion, parsley, olive oil, lemon juice, Dijon mustard, salt, and pepper.
5. Slice the cooked salmon into strips and add to the bowl.
6. Toss to combine.
7. Serve on top of mixed greens.
Cooking Time: 20-25 minutes
Roasted Salmon with Mediterranean Vegetables
This recipe combines the rich flavor of roasted salmon with the vibrant colors and flavors of Mediterranean vegetables, perfect for a quick and healthy dinner.
Ingredients:
– 4 salmon fillets (6 oz each)
– 2 tbsp olive oil
– 1 large red bell pepper, seeded and sliced
– 1 large zucchini, sliced
– 1 large yellow squash, sliced
– 1/4 cup Kalamata olives, pitted
– 2 cloves garlic, minced
– 2 tbsp fresh oregano leaves
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. Line a baking sheet with parchment paper.
3. Place the salmon fillets on one half of the baking sheet.
4. Drizzle with olive oil, season with salt and pepper.
5. On the other half of the baking sheet, arrange the vegetables in a single layer.
6. Drizzle with olive oil, sprinkle with olives, garlic, and oregano.
7. Roast for 12-15 minutes or until salmon is cooked through and vegetables are tender.
Cooking Time: 12-15 minutes
Mediterranean Salmon Skewers with Tzatziki Sauce
Experience the bold flavors of the Mediterranean with this refreshing and flavorful recipe, perfect for a light summer meal or appetizer. Succulent salmon skewers are paired with a tangy and creamy tzatziki sauce, served chilled.
Ingredients:
For the skewers:
– 4 salmon fillets (6 oz each), cut into 1-inch pieces
– 1/2 cup mixed Mediterranean herbs (such as oregano, thyme, and rosemary)
– 2 cloves garlic, minced
– 1 lemon, juiced
– Salt and pepper to taste
For the tzatziki sauce:
– 1 large cucumber, peeled and grated
– 1 cup Greek yogurt
– 1/4 cup chopped fresh dill
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– Salt to taste
Instructions:
1. Preheat grill or broiler.
2. In a bowl, whisk together olive oil, herbs, garlic, and lemon juice. Add salmon pieces and marinate for at least 30 minutes.
3. Thread skewers with marinated salmon pieces.
4. Grill or broil skewers for 8-10 minutes, turning occasionally, until cooked through.
5. Prepare tzatziki sauce by combining all ingredients in a bowl and refrigerating for at least 30 minutes to allow flavors to meld.
6. Serve salmon skewers chilled with tzatziki sauce on the side.
Cooking Time: 15-20 minutes
Garlic Butter Salmon with Spinach and Artichokes
Elevate your dinner game with this flavorful and nutritious salmon dish, featuring the perfect balance of garlic, butter, spinach, and artichoke goodness.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup unsalted butter, softened
– 3 cloves garlic, minced
– 1 can artichoke hearts, drained and chopped
– 1 bunch fresh spinach leaves
– Salt and pepper to taste
– Lemon wedges for serving (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together softened butter, minced garlic, and salt.
3. Place salmon fillets on a baking sheet lined with parchment paper.
4. Spread the garlic butter mixture evenly over each salmon fillet.
5. Top each fillet with chopped artichoke hearts and fresh spinach leaves.
6. Bake for 12-15 minutes or until salmon is cooked through and flakes easily.
7. Serve hot with lemon wedges on the side, if desired.
Cooking Time: 12-15 minutes
Mediterranean Salmon Pasta with Sun-Dried Tomatoes
A flavorful and nutritious pasta dish that combines the richness of salmon, the tanginess of sun-dried tomatoes, and the creaminess of a Mediterranean-inspired sauce.
Ingredients:
– 8 oz. pasta of your choice (e.g., linguine or fettuccine)
– 1 lb. salmon fillet, skin removed
– 1/2 cup sun-dried tomatoes, chopped
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1/2 cup chicken broth
– 1 tsp. dried oregano
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cook pasta according to package instructions until al dente. Drain and set aside.
3. In a small bowl, mix together olive oil, garlic, sun-dried tomatoes, chicken broth, and oregano.
4. Place the salmon fillet on a baking sheet lined with parchment paper. Brush the top with the tomato mixture.
5. Bake the salmon for 12-15 minutes or until cooked through.
6. Toss cooked pasta with the remaining tomato sauce. Season with salt and pepper to taste.
7. Serve the pasta with the baked salmon, garnished with Parmesan cheese if desired.
Cooking Time: 20-25 minutes
Baked Salmon with Lemon, Capers, and Herbs
Elevate your seafood game with this bright and flavorful baked salmon recipe. The combination of lemon, capers, and herbs creates a delightful balance of citrusy freshness and savory richness.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup freshly squeezed lemon juice
– 2 tbsp olive oil
– 2 tbsp chopped fresh rosemary leaves
– 1 tsp dried thyme
– 1/4 cup capers, rinsed and drained
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper or aluminum foil.
3. Place the salmon fillets on the prepared baking sheet.
4. Drizzle the olive oil over the salmon, then sprinkle with lemon juice, rosemary, thyme, and capers.
5. Season with salt and pepper to taste.
6. Bake for 12-15 minutes or until cooked through.
Cooking Time: 12-15 minutes
Mediterranean Salmon and Quinoa Bowl
A flavorful and nutritious bowl filled with grilled salmon, quinoa, roasted vegetables, and a tangy tzatziki sauce. Perfect for a quick and healthy meal.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1 cup quinoa
– 2 cups water or vegetable broth
– 2 tbsp olive oil
– 1 red bell pepper, sliced
– 1 yellow bell pepper, sliced
– 1 small red onion, thinly sliced
– 1/4 cup crumbled feta cheese (optional)
– 1/2 cup Greek yogurt
– 1 tsp lemon juice
– 1 tsp garlic powder
– Salt and pepper to taste
– Fresh parsley or dill for garnish
Instructions:
1. Preheat grill to medium-high heat.
2. Cook quinoa according to package instructions using water or broth.
3. Grill salmon fillets for 4-5 minutes per side, or until cooked through.
4. Toss bell peppers and onion with olive oil, salt, and pepper. Roast in the oven at 400°F (200°C) for 15-20 minutes, or until tender.
5. In a small bowl, mix together yogurt, lemon juice, garlic powder, salt, and pepper to make tzatziki sauce.
6. Assemble bowls by placing quinoa on the bottom, followed by grilled salmon, roasted vegetables, and crumbled feta cheese (if using). Top with tzatziki sauce and garnish with parsley or dill.
Cooking Time: 25-30 minutes
Grilled Salmon with Mediterranean Salsa Verde
Elevate your salmon game with this flavorful combination of grilled fish and tangy salsa verde, inspired by the Mediterranean coast. This dish is perfect for a quick yet impressive dinner or lunch.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup olive oil
– 2 cloves garlic, minced
– 1/4 cup fresh parsley, chopped
– 1/4 cup fresh oregano, chopped
– 2 tbsp freshly squeezed lemon juice
– Salt and pepper to taste
– For the Salsa Verde:
+ 1/2 cup olive oil
+ 1/4 cup fresh basil, chopped
+ 1/4 cup fresh parsley, chopped
+ 2 cloves garlic, minced
+ 1 tsp red wine vinegar
+ Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, mix together olive oil, garlic, parsley, oregano, lemon juice, salt, and pepper.
3. Brush the mixture on both sides of the salmon fillets.
4. Grill salmon for 4-5 minutes per side, or until cooked through.
5. Meanwhile, combine Salsa Verde ingredients in a bowl.
6. Serve grilled salmon with Salsa Verde spooned over the top.
Cooking Time: 8-10 minutes
Sheet Pan Mediterranean Salmon and Asparagus
A flavorful and healthy meal that’s ready in no time! This recipe combines the richness of salmon with the tender crunch of asparagus, all in one easy-to-make sheet pan.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1 lb fresh asparagus, trimmed
– 2 tbsp olive oil
– 2 cloves garlic, minced
– 1 tsp dried oregano
– 1 tsp lemon zest
– Salt and pepper to taste
– 1/4 cup chopped fresh parsley
Instructions:
1. Preheat the oven to 400°F (200°C).
2. Line a sheet pan with parchment paper.
3. Place the salmon fillets on one half of the pan, leaving some space between each piece.
4. In a small bowl, whisk together olive oil, garlic, oregano, lemon zest, salt, and pepper.
5. Brush the mixture evenly over the asparagus.
6. Arrange the asparagus in a single layer alongside the salmon.
7. Sprinkle chopped parsley over the asparagus.
8. Bake for 12-15 minutes or until the salmon is cooked through and the asparagus is tender.
Cooking Time: 12-15 minutes
Mediterranean Salmon Stuffed Bell Peppers
A flavorful twist on traditional stuffed bell peppers, this recipe combines the richness of salmon with the bright, Mediterranean-inspired flavors of feta, olives, and sun-dried tomatoes.
Ingredients:
– 4 large bell peppers, any color
– 1 can of salmon (drained and flaked)
– 1/2 cup crumbled feta cheese
– 1/4 cup pitted green olives, sliced
– 1/4 cup chopped sun-dried tomatoes
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a bowl, mix together salmon, feta, olives, sun-dried tomatoes, garlic, and olive oil.
4. Stuff each bell pepper with the salmon mixture.
5. Place stuffed bell peppers in a baking dish and cover with aluminum foil.
6. Bake for 30 minutes, then remove foil and bake an additional 10-15 minutes or until bell peppers are tender.
Cooking Time: 40-45 minutes
Salmon and Orzo Salad with Kalamata Olives
A refreshing and flavorful salad that combines the richness of salmon with the nutty taste of orzo, all tied together with salty kalamata olives.
Ingredients:
– 8 oz salmon fillet, cooked and flaked
– 1 cup orzo pasta
– 2 cups water
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped Kalamata olives
– 2 tbsp olive oil
– 2 tbsp white wine vinegar
– Salt and pepper to taste
Instructions:
1. Cook the orzo according to package instructions, using 2 cups of water.
2. In a large bowl, combine cooked orzo, flaked salmon, parsley, and olives.
3. In a small bowl, whisk together olive oil and white wine vinegar.
4. Pour the dressing over the salad and toss to coat.
5. Season with salt and pepper to taste.
Cooking Time: 20-25 minutes
Mediterranean-Style Poached Salmon with Fennel
Mediterranean-Style Poached Salmon with Fennel: A Refreshing Twist on a Classic Dish
This recipe combines the delicate flavor of salmon with the bright, anise-like taste of fennel, all wrapped up in a flavorful and healthy poaching liquid.
Ingredients:
– 4 salmon fillets (6 oz each)
– 2 bulbs of fennel, sliced into thin wedges
– 1 lemon, sliced
– 2 cloves of garlic, minced
– 1 cup white wine (dry)
– 1 cup fish stock (or water)
– 2 tbsp olive oil
– Salt and pepper to taste
– Fresh parsley or dill for garnish
Instructions:
1. Preheat the oven to 375°F (190°C).
2. In a large saucepan, combine fennel, lemon slices, garlic, white wine, fish stock (or water), and olive oil.
3. Bring the mixture to a simmer over medium heat.
4. Reduce the heat to low and poach the salmon fillets for 12-15 minutes or until cooked through.
5. Season with salt and pepper to taste.
6. Garnish with fresh parsley or dill, if desired.
Cooking Time: 15-20 minutes
Spicy Harissa-Glazed Mediterranean Salmon
This recipe combines the bold flavors of North Africa with the freshness of the Mediterranean to create a mouthwatering salmon dish that’s sure to impress. The spicy harissa glaze adds a depth of flavor and a pop of color, while the lemon and herbs provide a bright and refreshing contrast.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup harissa
– 1/4 cup freshly squeezed lemon juice
– 2 tbsp olive oil
– 2 cloves garlic, minced
– 1 tsp dried oregano
– Salt and pepper to taste
– Fresh parsley or cilantro for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together harissa, lemon juice, olive oil, garlic, and oregano.
3. Place salmon fillets on a baking sheet lined with parchment paper.
4. Brush the harissa glaze all over the salmon, making sure they’re fully coated.
5. Season with salt and pepper to taste.
6. Bake for 12-15 minutes or until cooked through.
Cooking Time: 12-15 minutes
Mediterranean Salmon Wraps with Hummus
Experience the flavors of the Mediterranean in a delicious wrap filled with succulent salmon, creamy hummus, and crunchy veggies. This quick and easy recipe is perfect for a healthy lunch or dinner.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/4 cup olive oil
– 2 tbsp lemon juice
– 2 cloves garlic, minced
– 1 tsp dried oregano
– 1/4 tsp cumin
– Salt and pepper to taste
– 4 whole wheat tortillas
– 1/2 cup hummus
– 1/2 cup mixed greens (such as arugula, spinach)
– 1/2 cup sliced cucumber
– 1/4 cup sliced red bell pepper
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together olive oil, lemon juice, garlic, oregano, cumin, salt, and pepper.
3. Place the salmon fillets in a shallow dish and brush with the marinade. Bake for 12-15 minutes or until cooked through.
4. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20 seconds.
5. Spread hummus on each tortilla, followed by mixed greens, cucumber, and red bell pepper.
6. Slice the cooked salmon into strips and place on top of the filling.
Cooking Time: 15 minutes
Slow-Roasted Salmon with Mediterranean Herbs
Elevate your dinner game with this aromatic slow-roasted salmon recipe, infused with the bright flavors of the Mediterranean. Perfect for a special occasion or a cozy night in.
Ingredients:
– 4 salmon fillets (6 oz each)
– 2 tbsp olive oil
– 1 tsp dried oregano
– 1 tsp dried thyme
– 1 tsp lemon zest
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. Preheat oven to 300°F (150°C).
2. Line a baking sheet with parchment paper.
3. Place salmon fillets on the prepared baking sheet.
4. Drizzle olive oil over the salmon, then sprinkle oregano, thyme, lemon zest, and garlic evenly among the fillets.
5. Season with salt and pepper to taste.
6. Roast in the preheated oven for 25-30 minutes or until cooked through.
Cooking Time: 25-30 minutes
Mediterranean Salmon and Couscous Stuffed Tomatoes
Transform fresh tomatoes into a flavorful and nutritious dish, filled with the rich flavors of the Mediterranean.
Ingredients:
– 4 large tomatoes
– 1/2 cup cooked couscous
– 1/4 cup crumbled feta cheese
– 1/4 cup chopped kalamata olives
– 2 tablespoons olive oil
– 1 tablespoon freshly squeezed lemon juice
– Salt and pepper, to taste
– 1/2 teaspoon dried oregano
– 1/4 teaspoon paprika
– 6 ounces cooked salmon fillet, flaked
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the tomatoes and scoop out the insides, leaving a shell.
3. In a bowl, mix together couscous, feta cheese, olives, olive oil, lemon juice, salt, pepper, oregano, and paprika.
4. Stuff each tomato with the couscous mixture, filling to the top.
5. Top each tomato with flaked salmon.
6. Place the stuffed tomatoes on a baking sheet and bake for 20-25 minutes or until the tomatoes are tender.
Cooking Time: 20-25 minutes
Summary
Indulge in the flavors of the Mediterranean with these 20 delicious salmon recipes! From classic combinations like lemon and garlic to bold twists like harissa-glazed and tzatziki-topped, there’s something for everyone. Enjoy baked, grilled, or poached salmon paired with herbs, vegetables, olives, and feta cheese. Whether you’re in the mood for a hearty pasta dish, a refreshing salad, or a satisfying wrap, these Mediterranean-inspired recipes will transport your taste buds to the sun-kissed coast of Greece.
