Juicy salmon fillets roasted with savory sun-dried tomatoes, spinach, and red onions—topped with creamy feta and fragrant herbs for a perfect Mediterranean bite!
🟦 Introduction
When you’re craving a meal that’s both flavorful and nourishing, Mediterranean Baked Salmon with Feta & Sun-Dried Tomatoes is a must-try. It brings the sun-kissed flavors of the Mediterranean coast right to your kitchen—bright, bold, and irresistibly delicious.
🟦 Origin and Cultural Significance
This dish is deeply inspired by the Mediterranean diet, which originated from countries like Greece, Italy, and parts of the Middle East. Fish plays a starring role in these cuisines, often combined with olive oil, fresh vegetables, and cheese like feta. The approach is simple yet layered with flavor—designed to celebrate freshness, balance, and health.
🟦 Ingredients Quantity 🛒
- 2 salmon fillets (about 6 oz each)
- 2 tbsp olive oil
- 1/2 cup crumbled feta cheese
- 1/4 cup sun-dried tomatoes (in oil), chopped
- 1/2 small red onion, thinly sliced
- 1 cup baby spinach
- 1 clove garlic, minced
- Juice of 1/2 lemon
- 1 tsp dried oregano
- Salt and pepper, to taste
🟦 Optional Additions
- A handful of chopped kalamata olives for briny depth
- Fresh herbs like parsley or dill for garnish
- A pinch of red chili flakes for subtle heat
- Side of couscous, farro, or quinoa to round out the plate
🟦 Tips for Success
- Choose fresh salmon: Wild-caught if possible, with firm, pink flesh.
- Pat salmon dry before baking for better flavor and texture.
- Don’t overcook: Remove from the oven once the salmon flakes easily.
- Let it rest: A 3–5 minute rest after baking helps seal in moisture.
- Use foil or parchment for easy cleanup and to retain juices.
🟦 Instructions
- Preheat oven to 400°F (200°C).
- Place salmon fillets in a baking dish. Drizzle with olive oil and lemon juice.
- Season with salt, pepper, and oregano.
- Scatter spinach, red onions, sun-dried tomatoes, and garlic around and on top.
- Sprinkle feta cheese evenly over the fillets.
- Bake for 15–18 minutes, until the salmon is opaque and flakes with a fork.
- Optional: Broil on high for 1–2 minutes to lightly brown the feta.
- Garnish and serve hot with your favorite Mediterranean side.
🟦 Description
Each bite is a burst of Mediterranean flavor: flaky, buttery salmon, the sweet-savory tang of sun-dried tomatoes, the fresh bite of red onion, and a creamy, salty finish from feta. The warm spices and olive oil tie it all together into one irresistible dish.
🟦 Nutritional Information (Per Serving, Approx.)
- Calories: 420
- Protein: 34g
- Fat: 28g (Healthy fats from olive oil & salmon)
- Saturated Fat: 7g
- Carbohydrates: 6g
- Fiber: 2g
- Sugar: 2g
- Sodium: 560mg
- Omega-3s: High
🟦 Conclusion
This Mediterranean salmon dish strikes a perfect balance of richness and freshness, all with minimal effort. It’s perfect for weeknights, meal prep, or impressing guests with vibrant flavors and a colorful plate.
🟦 Recommendation
Pair it with a lemony arugula salad, herbed couscous, or roasted vegetables. A chilled glass of Sauvignon Blanc or a sparkling citrus mocktail will elevate the meal further.
🟦 Embracing Healthful Indulgence
Who says indulgent meals can’t be healthy? This recipe is a glowing example of wholesome ingredients coming together to create pure comfort food—with no guilt, just joy. With heart-healthy fats, lean protein, and vibrant veggies, this dish brings you the best of both worlds.