This Mediterranean Salmon Bake combines the richness of salmon with vibrant vegetables and classic Mediterranean flavors. With minimal prep time and a short baking period, it’s an easy yet gourmet experience that’s perfect for a weeknight meal. The dish features creamy, cheesy grits topped with tender salmon, sautéed spinach, sun-dried tomatoes, and feta cheese. It’s healthy, flavorful, and packs a punch with heart-healthy fats and vibrant veggies.

Full Recipe:

Ingredients

For the Salmon:

• 1 (2-lb) salmon filet

• 1 Tbsp avocado oil

• 1 tsp sea salt

• 1 tsp garlic powder

For the Topping:

• ½ red onion, finely chopped

• 1 (8.5-oz) jar sun-dried tomatoes, drained and chopped

• 5 oz baby spinach

• 6 oz feta cheese crumbles

• ⅓ cup pesto sauce (optional)

Directions

1. Preheat the Oven: Set your oven to 400°F (200°C). Line a baking sheet with parchment paper and place the salmon filet on it.

2. Prepare the Salmon: Drizzle avocado oil over the salmon and evenly coat it. Season with sea salt and garlic powder, then bake for 10 minutes.

3. Sauté the Vegetables: While the salmon bakes, heat a bit of avocado oil in a skillet over medium heat. Add the chopped red onion and sauté for 5-8 minutes until soft. Add the sun-dried tomatoes and spinach, and cook until the spinach wilts (about 2-3 minutes). Stir in the crumbled feta cheese, allowing it to melt slightly.

4. Final Bake: After the salmon has baked for 10 minutes, remove it from the oven. Top the salmon with the spinach and feta mixture and return it to the oven. Bake for an additional 8-10 minutes, or until the salmon reaches an internal temperature of 145°F (63°C).

5. Optional Pesto Drizzle: For extra flavor, drizzle pesto sauce over the salmon before serving.

Nutrients (approximate per serving)

• Calories: 350-400 kcal

• Protein: 35g

• Carbohydrates: 10g

• Fat: 20g

• Saturated Fat: 5g

• Cholesterol: 60mg

• Sodium: 700mg

• Fiber: 3g

• Sugar: 5g

Why Salmon?

Salmon is an excellent source of high-quality protein, omega-3 fatty acids, and a variety of vitamins and minerals, including B vitamins and selenium. The omega-3 fatty acids found in salmon are particularly beneficial for heart health, as they help reduce inflammation, improve cholesterol levels, and support brain function. The rich, tender texture of salmon is perfect for baking, and when paired with vibrant Mediterranean flavors, it becomes a truly indulgent yet healthy meal.

The Mediterranean Influence

Mediterranean cuisine is known for its use of fresh vegetables, healthy fats, and bold flavors, and this dish is no exception. The combination of sun-dried tomatoes, sautéed spinach, feta cheese, and red onion creates a colorful and flavorful topping for the salmon. These ingredients bring a balance of richness, tang, and earthiness to the dish, while the pesto sauce adds an extra layer of depth and flavor. The use of healthy fats like avocado oil and feta cheese gives the dish its creamy texture, making it feel indulgent while still being nutritious.

Simple, Yet Flavorful Preparation

One of the great things about the Mediterranean Salmon Bake is its simplicity. The preparation involves minimal steps, yet it still delivers on flavor. The salmon is drizzled with avocado oil and seasoned with sea salt and garlic powder before being baked for 10 minutes. While the salmon bakes, you prepare the vegetable topping, which consists of sautéing red onion, sun-dried tomatoes, and spinach in a skillet. Once the spinach has wilted and the mixture is ready, it is topped with crumbled feta cheese, which adds a creamy and slightly tangy flavor that pairs wonderfully with the other ingredients.

The Topping: Spinach, Sun-Dried Tomatoes, and Feta

The topping for the Mediterranean Salmon Bake is what truly makes this dish stand out. The sautéed spinach provides a tender, earthy base, while the sun-dried tomatoes add a sweet and tangy flavor that complements the richness of the salmon. The feta cheese brings a creamy, slightly salty taste, which balances the sweetness of the tomatoes and the earthiness of the spinach. The result is a topping that’s both flavorful and texturally interesting, with the soft spinach, the juicy sun-dried tomatoes, and the crumbly feta.

The Final Bake: Perfection in Every Bite

Once the salmon has baked for 10 minutes, it is topped with the spinach and feta mixture, then returned to the oven for an additional 8-10 minutes. The second round of baking allows the flavors to meld together and ensures the salmon reaches the perfect internal temperature of 145°F (63°C). The final bake also helps to melt the feta cheese slightly, creating a rich and creamy topping that enhances the salmon’s flavor. The result is a beautifully baked salmon with a flavorful, Mediterranean-inspired topping that is both satisfying and wholesome.

Optional Pesto Drizzle

For those who love the flavor of pesto, an optional drizzle of pesto sauce can be added before serving. The basil pesto brings a fresh, herbaceous element that complements the other Mediterranean flavors in the dish. Its rich and garlicky taste provides an extra layer of depth to the meal, making it even more indulgent without adding too many extra calories. The pesto drizzle is entirely optional, but it can elevate the dish and add another layer of flavor to the already delicious salmon bake.

Serving Suggestions for Mediterranean Salmon Bake

The Mediterranean Salmon Bake is delicious on its own, but it pairs beautifully with a variety of side dishes. For a light and healthy option, consider serving it with a side of roasted vegetables, such as zucchini, bell peppers, or cherry tomatoes. A simple green salad with a lemon vinaigrette would provide a refreshing contrast to the richness of the salmon and the topping. If you want something heartier, couscous, quinoa, or a serving of brown rice would make a great base to serve under the salmon, soaking up any extra juices or pesto.

Nutritional Benefits of Mediterranean Salmon Bake

This dish offers a healthy balance of protein, healthy fats, and fiber. Each serving provides around 35 grams of protein from the salmon, making it an excellent choice for muscle repair and overall health. The avocado oil and feta cheese provide healthy fats, which are essential for heart health and hormone regulation. The spinach, sun-dried tomatoes, and other vegetables add fiber, vitamins, and minerals to the dish, making it a well-rounded, nutrient-dense meal. With only around 350-400 calories per serving, this meal is both satisfying and light, making it perfect for those looking to maintain or lose weight without sacrificing flavor.

Why This Recipe is a Must-Try

The Mediterranean Salmon Bake is a perfect example of how simple, healthy ingredients can come together to create a gourmet meal. The dish is quick and easy to prepare, yet it’s packed with bold flavors and textures that make it feel indulgent. The creamy, cheesy grits and the tender, flavorful salmon are the star of the dish, while the sautéed vegetables and feta cheese topping bring depth and richness. Whether you’re cooking for a special occasion or just want a satisfying meal on a weeknight, this recipe is sure to impress.

Conclusion

In conclusion, the Mediterranean Salmon Bake is a delicious, healthy, and flavorful dish that’s perfect for any occasion. The combination of tender salmon, creamy cheesy grits, sautéed vegetables, and feta cheese creates a well-balanced, satisfying meal that is both light and indulgent. The Mediterranean flavors bring a burst of freshness and depth to the dish, making it a perfect choice for anyone looking to enjoy a gourmet meal with minimal effort. Serve it with your favorite side dishes, drizzle with pesto for extra flavor, and enjoy a meal that is both nourishing and indulgent.