The Mediterranean Diet has long been praised for its numerous health benefits, including reducing the risk of heart disease and certain cancers. One of the key components of this diet is the inclusion of fatty fish like salmon, which are rich in omega-3s and other essential nutrients. In this article, we’ll explore 20 delicious and healthy Mediterranean Diet salmon recipes that will inspire you to get cooking. From simple baked salmon dishes to more complex salads and skewers, these recipes showcase the bold flavors and aromas of the Mediterranean region. Whether you’re looking for a quick weeknight dinner or a special occasion meal, there’s something here for everyone.
Lemon Garlic Baked Mediterranean Salmon
Experience the bright flavors of the Mediterranean with this simple and delicious baked salmon recipe, featuring a zesty lemon garlic sauce.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup freshly squeezed lemon juice
– 3 cloves garlic, minced
– 2 tbsp olive oil
– 1 tsp dried oregano
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper or aluminum foil.
3. Place salmon fillets on the prepared baking sheet.
4. In a small bowl, whisk together lemon juice, garlic, olive oil, and oregano.
5. Brush the mixture evenly over each salmon fillet.
6. Season with salt and pepper to taste.
7. Bake for 12-15 minutes or until cooked through.
Cooking Time: 12-15 minutes
Greek-Style Grilled Salmon with Olive Tapenade
Experience the flavors of Greece with this simple yet elegant recipe that combines the rich taste of grilled salmon with the savory charm of olive tapenade. This dish is perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup olive oil
– 2 cloves garlic, minced
– 1/4 cup Kalamata olives, pitted
– 2 tbsp capers, rinsed and drained
– 2 tbsp fresh parsley, chopped
– Salt and pepper to taste
– Olive tapenade (store-bought or homemade)
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, mix together olive oil, garlic, olives, capers, and parsley.
3. Brush the mixture evenly onto both sides of the salmon fillets.
4. Season with salt and pepper to taste.
5. Grill the salmon for 4-6 minutes per side, or until cooked through.
6. Serve with a dollop of olive tapenade on top.
Cooking Time: 8-12 minutes
Mediterranean Herb-Crusted Salmon with Feta
Mediterranean Herb-Crusted Salmon with Feta Recipe
Elevate your dinner game with this flavorful Mediterranean-inspired dish, where the bold flavors of herbs and feta complement the richness of salmon.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/4 cup olive oil
– 2 tbsp chopped fresh oregano
– 2 tbsp chopped fresh thyme
– 1 tsp garlic powder
– 1 tsp paprika
– Salt and pepper, to taste
– 1/2 cup crumbled feta cheese
– Fresh parsley, for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. In a small bowl, mix together olive oil, oregano, thyme, garlic powder, and paprika.
4. Place the salmon fillets on the prepared baking sheet.
5. Brush the herb mixture evenly over both sides of the salmon.
6. Sprinkle crumbled feta cheese over each fillet.
7. Season with salt and pepper to taste.
8. Bake for 12-15 minutes or until cooked through.
9. Garnish with fresh parsley and serve.
Cooking Time: 12-15 minutes
One-Pan Mediterranean Salmon with Roasted Vegetables
A flavorful and nutritious meal that’s ready in under an hour, this recipe combines the richness of salmon with the bright flavors of Mediterranean cuisine.
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 small red onion, sliced
– 2 cloves garlic, minced
– 1 tsp dried oregano
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F.
2. Line a large baking sheet with parchment paper.
3. Place the salmon fillets on one half of the sheet.
4. In a bowl, toss together bell pepper, zucchini, squash, onion, garlic, and oregano.
5. Spread the vegetable mixture around the salmon.
6. Drizzle with olive oil and season with salt and pepper.
7. Roast in the preheated oven for 20-25 minutes or until the salmon is cooked through.
Cooking Time: 20-25 minutes
Easy Mediterranean Salmon Salad with Kalamata Olives
Easy Mediterranean Salmon Salad with Kalamata Olives
This refreshing salad combines the rich flavors of salmon, kalamata olives, and feta cheese for a delicious and healthy meal. Perfect for a quick lunch or dinner.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup pitted and sliced kalamata olives
– 1/2 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh mint
– 2 tbsp. lemon juice
– 1 tsp. olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place the salmon fillets on the prepared baking sheet.
4. Bake for 12-15 minutes or until cooked through.
5. In a large bowl, combine the cooked salmon, kalamata olives, feta cheese, parsley, and mint.
6. Drizzle with lemon juice and olive oil; season with salt and pepper to taste.
7. Serve immediately.
Cooking Time: 12-15 minutes
Garlic Butter Salmon with Sun-Dried Tomatoes
A flavorful and aromatic dish that combines the richness of garlic butter with the sweetness of sun-dried tomatoes.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup unsalted butter, softened
– 3 cloves garlic, minced
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh dill
– 1/2 cup sun-dried tomatoes, packed in oil and drained
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place the salmon fillets on the prepared baking sheet.
4. In a small bowl, mix together the softened butter, minced garlic, chopped parsley, and chopped dill.
5. Spread the garlic butter mixture evenly over each salmon fillet.
6. Top each fillet with sun-dried tomatoes.
7. Season with salt and pepper to taste.
8. Bake for 12-15 minutes or until the salmon is cooked through.
Cooking Time: 12-15 minutes
Mediterranean Stuffed Salmon with Spinach and Artichokes
This recipe combines the rich flavors of Mediterranean cuisine with the tender flesh of salmon, stuffed with a savory mixture of spinach, artichoke hearts, and feta cheese.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1 package frozen chopped spinach, thawed and drained
– 1 can artichoke hearts, drained and chopped
– 1/2 cup crumbled feta cheese
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a bowl, mix together spinach, artichoke hearts, feta cheese, and garlic.
3. Place the salmon fillets on a baking sheet lined with parchment paper.
4. Divide the spinach-artichoke mixture evenly among the salmon fillets, spooning it onto the center of each fillet.
5. Drizzle the tops with olive oil and season with salt and pepper.
6. Bake for 12-15 minutes or until the salmon is cooked through.
Cooking Time: 12-15 minutes
Simple Lemon Dill Salmon with Quinoa
This recipe combines the bright flavors of lemon and dill with tender salmon, served atop a nutty quinoa base. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1 cup quinoa
– 2 cups water or vegetable broth
– 2 tbsp freshly chopped dill
– 2 lemons, juiced (about 4 tbsp)
– 2 tbsp olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse quinoa and cook according to package instructions using 2 cups water or broth.
3. In a separate pan, heat olive oil over medium-high heat. Add salmon fillets and cook for 2-3 minutes per side, or until cooked through.
4. In a small bowl, whisk together lemon juice and chopped dill.
5. Serve cooked quinoa topped with salmon, drizzle with lemon-dill sauce, and season with salt and pepper to taste.
Cooking Time: 20-25 minutes
Mediterranean Salmon Pasta with Cherry Tomatoes
Experience the flavors of the Mediterranean with this simple yet flavorful recipe. Pan-seared salmon, cherry tomatoes, and fresh herbs combine to create a delicious and nutritious dish.
Ingredients:
– 8 oz salmon fillet
– 1 cup cherry tomatoes, halved
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– 1 teaspoon dried oregano
– Salt and pepper to taste
– 8 oz pasta (linguine or fettuccine)
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cook pasta according to package instructions. Drain and set aside.
3. In a large skillet, heat olive oil over medium-high heat. Add garlic and cook for 1 minute.
4. Add salmon fillet and cook for 3-4 minutes per side or until cooked through.
5. In the same skillet, add cherry tomatoes and lemon juice. Cook for an additional 2-3 minutes.
6. Toss cooked pasta with tomato mixture, then top with cooked salmon.
7. Season with salt, pepper, and oregano to taste.
8. Garnish with chopped parsley, if desired.
Cooking Time: 15-20 minutes
Baked Salmon with Mediterranean Salsa Verde
Elevate your dinner game with this flavorful combination of succulent baked salmon and tangy Mediterranean salsa verde.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup olive oil
– 2 cloves garlic, minced
– 1 tablespoon freshly squeezed lemon juice
– 1 teaspoon dried oregano
– Salt and pepper to taste
– For the Salsa Verde:
+ 1 cup fresh parsley leaves and stems
+ 1/4 cup fresh basil leaves
+ 1/4 cup green olives, pitted
+ 2 cloves garlic, minced
+ 2 tablespoons freshly squeezed lemon juice
+ Salt 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. In a small bowl, whisk together olive oil, garlic, lemon juice, and oregano. Brush the mixture evenly over the salmon fillets.
5. Season with salt and pepper to taste.
6. Bake for 12-15 minutes or until cooked through.
7. Meanwhile, combine Salsa Verde ingredients in a blender or food processor. Blend until coarsely chopped.
8. Serve the baked salmon with Mediterranean Salsa Verde spooned over the top.
Cooking Time: 12-15 minutes
Sheet Pan Mediterranean Salmon and Asparagus
Elevate your weeknight dinner with this flavorful and easy-to-make sheet pan recipe that combines the richness of salmon with the brightness of asparagus and Mediterranean herbs. This dish is perfect for a quick and satisfying meal.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1 lb fresh asparagus, trimmed
– 2 lemons, sliced
– 2 tbsp olive oil
– 2 cloves garlic, minced
– 1 tsp dried oregano
– 1/2 tsp salt
– 1/4 tsp black pepper
– 1/4 cup crumbled feta cheese (optional)
Instructions:
1. Preheat oven to 400°F.
2. Line a sheet pan with parchment paper or aluminum foil.
3. Place the salmon fillets on one half of the sheet pan, leaving a small border around each piece.
4. Toss the asparagus with olive oil, garlic, oregano, salt, and pepper. Spread it out on the other half of the sheet pan.
5. Drizzle lemon slices over the asparagus and salmon.
6. Bake for 12-15 minutes or until the salmon is cooked through and the asparagus is tender.
7. Sprinkle with feta cheese (if using) and serve hot.
Cooking Time: 12-15 minutes
Grilled Salmon with Tzatziki Sauce
A refreshing twist on traditional grilled salmon, this recipe pairs the fish with a tangy and cooling tzatziki sauce made with yogurt, cucumber, and dill.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup plain Greek yogurt
– 1/2 cup diced cucumber
– 1/4 cup chopped fresh dill
– 2 cloves garlic, minced
– 1 tsp lemon juice
– Salt and pepper to taste
– Olive oil for grilling
Instructions:
1. Preheat grill to medium-high heat.
2. In a bowl, whisk together yogurt, cucumber, dill, garlic, and lemon juice. Season with salt and pepper to taste.
3. Brush salmon fillets with olive oil and season with salt and pepper.
4. Grill salmon for 4-6 minutes per side, or until cooked through.
5. Serve grilled salmon with tzatziki sauce spooned over the top.
Cooking Time: 12-15 minutes
Mediterranean Salmon Skewers with Bell Peppers
Elevate your dinner game with these flavorful and healthy skewers, perfect for a quick weeknight meal or a weekend gathering.
Ingredients:
– 4 salmon fillets (6 oz each), cut into 1-inch pieces
– 2 large bell peppers (any color), sliced into 1-inch strips
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– 1 teaspoon dried oregano
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a large bowl, whisk together olive oil, garlic, lemon juice, and oregano.
3. Add salmon and bell pepper strips to the marinade; toss to coat.
4. Thread salmon and bell pepper onto skewers, leaving a small space between each piece.
5. Season with salt and pepper to taste.
6. Grill skewers for 8-10 minutes per side, or until salmon is cooked through and bell peppers are tender.
7. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 16-20 minutes
Salmon and Chickpea Salad with Lemon Tahini Dressing
This refreshing salad combines the omega-rich flavors of salmon with the creamy, nutty goodness of chickpeas and a zesty lemon tahini dressing.
Ingredients:
– 1 can chickpeas (14.5 oz), drained and rinsed
– 6 oz cooked salmon fillet, flaked
– 2 tbsp freshly squeezed lemon juice
– 1/4 cup tahini
– 2 cloves garlic, minced
– 1 tsp honey
– Salt and pepper to taste
– Fresh parsley or dill, chopped (optional)
Instructions:
1. In a medium bowl, whisk together lemon juice, tahini, garlic, and honey until smooth.
2. Add the chickpeas and salmon to the bowl; toss gently to combine.
3. Season with salt and pepper to taste.
4. Garnish with chopped parsley or dill, if desired.
5. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
Cooking Time: None required! This salad is best served chilled.
Mediterranean Salmon Burgers with Yogurt Sauce
Mediterranean Salmon Burgers with Yogurt Sauce Recipe
A twist on the classic burger, this Mediterranean-inspired salmon patty is packed with flavors from the sea and topped with a refreshing yogurt sauce.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup breadcrumbs
– 1/4 cup chopped fresh parsley
– 1/4 cup crumbled feta cheese
– 2 cloves garlic, minced
– 1 tsp lemon zest
– Salt and pepper to taste
– 4 hamburger buns
– Yogurt Sauce (see below)
Yogurt Sauce:
– 1 cup plain Greek yogurt
– 1 tbsp freshly squeezed lemon juice
– 1/2 tsp honey
– Salt to taste
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a bowl, mix together breadcrumbs, parsley, feta cheese, garlic, and lemon zest.
3. Season salmon fillets with salt and pepper, then coat each in the breadcrumb mixture, pressing gently to adhere.
4. Grill salmon patties for 4-5 minutes per side, or until cooked through.
5. Meanwhile, toast hamburger buns on grill or in toaster.
6. Assemble burgers by spreading yogurt sauce on toasted bun, topping with grilled salmon patty, and serving immediately.
Cooking Time: 12-15 minutes
Pesto-Crusted Salmon with Roasted Potatoes
Experience the perfect harmony of flavors and textures with this simple yet impressive recipe. Pesto-crusted salmon pairs beautifully with roasted potatoes, making for a well-rounded and satisfying meal.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup pesto
– 2 tbsp olive oil
– Salt and pepper to taste
– 2-3 large potatoes, peeled and cut into wedges
– 1 tsp garlic powder
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. Drizzle olive oil over the salmon, then spread pesto evenly across each fillet.
5. Season with salt and pepper to taste.
6. Roast potatoes in a separate pan with 1 tbsp olive oil, garlic powder, and salt to taste.
7. Cook for 12-15 minutes or until potatoes are golden brown.
8. Bake salmon for 12-15 minutes or until cooked through.
9. Serve pesto-crusted salmon with roasted potatoes.
Cooking Time: 25-30 minutes
Mediterranean Salmon Wrap with Hummus
Savor the flavors of the Mediterranean with this refreshing salmon wrap, featuring crispy salmon, creamy hummus, and crunchy vegetables. This quick and easy recipe is perfect for a light lunch or dinner.
Ingredients:
– 1 salmon fillet (6 oz), skin removed
– 2 tbsp olive oil
– 1/4 cup hummus
– 1 large flour tortilla
– 1/2 cup mixed greens
– 1/2 cup sliced cucumber
– 1/2 cup sliced red bell pepper
– Salt and pepper to taste
– Optional: lemon wedges, feta cheese crumbles
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper and place the salmon fillet.
3. Drizzle with olive oil and season with salt and pepper.
4. Bake for 12-15 minutes or until cooked through.
5. Spread hummus on the tortilla, leaving a small border around the edges.
6. Add mixed greens, cucumber, and red bell pepper on top of the hummus.
7. Once the salmon is done, flake it into strips and place on top of the vegetables.
8. Season with salt and pepper to taste.
Cooking Time: 15 minutes
Spicy Harissa Glazed Salmon with Couscous
This North African-inspired dish combines the rich flavor of salmon with the bold heat of harissa, served atop a fluffy bed of couscous. Perfect for a quick and flavorful dinner.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/4 cup harissa
– 2 tbsp olive oil
– 2 tbsp honey
– 1 tsp lemon juice
– Salt and pepper, to taste
– 1 cup couscous
– 2 cups water
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together harissa, olive oil, honey, lemon juice, salt, and pepper.
3. Place salmon fillets on a baking sheet lined with parchment paper. Brush the harissa glaze evenly over each fillet.
4. Bake for 12-15 minutes or until cooked through.
5. Cook couscous according to package instructions using 2 cups of water.
6. Serve glazed salmon atop couscous and enjoy!
Cooking Time: 20-25 minutes
Mediterranean Salmon Nicoise Salad
Mediterranean Salmon Nicoise Salad Recipe
Summary: A flavorful twist on the classic Niçoise salad, this Mediterranean-inspired recipe combines succulent salmon with fresh vegetables and a tangy vinaigrette.
Ingredients:
– 4 wild-caught salmon fillets (6 oz each)
– 1 can of chickpeas, drained and rinsed
– 1 large red bell pepper, sliced
– 1 medium red onion, thinly sliced
– 2 cups mixed greens (arugula, spinach, etc.)
– 1/4 cup pitted Kalamata olives, sliced
– 1/4 cup crumbled feta cheese
– 1 tbsp olive oil
– 2 tbsp lemon juice
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper. Place the salmon fillets on the sheet, drizzle with olive oil, and season with salt and pepper.
3. Bake for 12-15 minutes or until cooked through.
4. In a large bowl, combine mixed greens, chickpeas, bell pepper, onion, olives, and feta cheese.
5. Drizzle the lemon juice over the salad and toss to coat.
6. Top with baked salmon fillets and serve immediately.
Cooking Time: 15-20 minutes
Slow-Roasted Salmon with Mediterranean Herbs
This recipe showcases the rich flavors of slow-roasting salmon paired with a fragrant blend of Mediterranean herbs, resulting in a tender and flavorful dish perfect for any occasion.
Ingredients:
– 4 salmon fillets (6 oz each)
– 2 tbsp olive oil
– 1/4 cup chopped fresh oregano
– 2 tbsp chopped fresh thyme
– 1 tsp lemon zest
– Salt and pepper, to taste
– 1 lemon, sliced
Instructions:
1. Preheat oven to 275°F (135°C).
2. Line a baking sheet with parchment paper or aluminum foil.
3. Place salmon fillets on the prepared baking sheet.
4. Drizzle olive oil over the salmon, then sprinkle oregano, thyme, and lemon zest evenly.
5. Season with salt and pepper to taste.
6. Roast in the preheated oven for 20-25 minutes or until cooked through.
7. Serve hot, garnished with lemon slices if desired.
Cooking Time: 20-25 minutes
Summary
Get ready to spice up your meal routine with these 20 delicious and healthy Mediterranean diet salmon recipes! From classic baked salmon dishes to bold grilled options, and even salads and wraps, there’s something for everyone. Enjoy flavors like lemon garlic, olive tapenade, feta, sun-dried tomatoes, and more. These recipes are not only mouth-watering but also packed with nutrients from the Mediterranean diet, promoting heart health and overall well-being. Whether you’re a busy professional or a busy parent, these quick and easy recipes will become new favorites in no time!
