Mediterranean Salmon Bake

Mediterranean Salmon Bake is a delightful dish that merges the rich flavors of salmon with fresh vegetables, embodying the essence of Mediterranean cuisine. Perfect for weeknight dinners or special occasions, this recipe offers a gourmet experience with minimal prep time. The combination of vibrant ingredients creates a colorful and appetizing meal that everyone will love.

Why You’ll Love This Recipe

• Quick and Easy: With just 15 minutes of prep and 20 minutes of bake time, you can have a delicious meal on the table in under an hour.
• Healthy and Nutritious: Packed with omega-3 fatty acids from salmon and vitamins from veggies, this dish is as good for you as it is tasty.
• Versatile Flavor Pairings: Customize your Mediterranean Salmon Bake with different herbs or additional vegetables to suit your taste preferences.
• Impressive Presentation: The colorful blend of spinach, sun-dried tomatoes, and feta cheese makes for an eye-catching dish that’s sure to impress guests.
• Great for Meal Prep: This recipe can easily be doubled or halved, making it perfect for meal prepping or feeding a crowd.

Tools and Preparation

Before starting, gather your kitchen tools to make the cooking process smoother. Having the right equipment ensures everything from preparation to cooking goes seamlessly.

Essential Tools and Equipment

• Baking sheet
• Parchment paper
• Skillet
• Spatula
• Measuring spoons
• Knife

Importance of Each Tool

• Baking sheet: Provides even heat distribution for perfectly baked salmon.
• Parchment paper: Prevents sticking and makes cleanup effortless.
• Skillet: Ideal for sautéing vegetables quickly while preserving their flavors.

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Ingredients

For the Salmon

• 1 2-lb salmon filet
• 1 Tbsp avocado oil
• 1 tsp sea salt
• 1 tsp garlic powder

For the Vegetables

• ½ red onion (finely chopped)
• 1 8.5-oz jar sun-dried tomatoes (drained and chopped)
• 5 ounces baby spinach

For Topping

• 6 ounces feta cheese crumbles
• ⅓ cup pesto sauce (optional)

How to Make Mediterranean Salmon Bake

Step 1: Preheat the Oven

Preheat your oven to 400 degrees Fahrenheit. This ensures it’s hot enough to cook the salmon evenly.

Step 2: Prepare the Salmon

Place the salmon filet on a parchment-lined baking sheet. Drizzle with avocado oil and brush evenly. Season generously with sea salt and garlic powder.

Step 3: Bake the Salmon

Bake in the center of the oven for about 10 minutes. This initial baking helps set the texture before adding toppings.

Step 4: Sauté Vegetables

While the salmon bakes, heat a skillet over medium heat with a bit more avocado oil. Add the chopped onion and sauté until soft, approximately 5-8 minutes.

Step 5: Add Sun-Dried Tomatoes and Spinach

Stir in the sun-dried tomatoes and baby spinach. Cover the skillet and cook until the spinach wilts down, retaining its bright color.

Step 6: Mix in Feta Cheese

Add feta cheese crumbles to the skillet mixture. Stir until slightly melted but still chunky enough to create texture.

Step 7: Combine Salmon with Toppings

Remove the salmon from the oven. Evenly spread the sautéed vegetable mixture over the top of the salmon. Return it to bake for an additional 8-10 minutes or until it reaches an internal temperature of 145 degrees Fahrenheit.

Step 8: Serve

If desired, drizzle with pesto sauce before serving. Allow it to rest briefly to enhance flavors before plating up this Mediterranean delight!

How to Serve Mediterranean Salmon Bake

Serving your Mediterranean Salmon Bake can elevate the dining experience, making it feel special. Pairing the dish with complementary flavors and textures enhances its vibrant, Mediterranean essence.

With a Fresh Salad

• A crisp green salad with mixed greens, cherry tomatoes, and a light vinaigrette adds a refreshing contrast to the rich salmon.

Over Quinoa or Couscous

• Serve the salmon atop a bed of fluffy quinoa or couscous for a hearty addition that absorbs the delicious juices from the fish.

With Roasted Vegetables

• Roasted seasonal vegetables like zucchini, bell peppers, and asparagus provide color and crunch, rounding out the meal beautifully.

Accompanied by Lemon Wedges

• Fresh lemon wedges give a zesty kick that brightens up each bite of salmon, enhancing its flavors.

Paired with Whole Grain Bread

• A slice of warm whole grain bread can be served on the side to soak up any leftover juices or sauces for an authentic Mediterranean touch.

How to Perfect Mediterranean Salmon Bake

Achieving the perfect Mediterranean Salmon Bake requires attention to detail. Here are some tips to ensure your dish turns out delightful every time.

• Use fresh ingredients – Fresh salmon and high-quality vegetables will greatly enhance the flavor of your dish.
• Check internal temperature – Ensure the salmon reaches an internal temperature of 145 degrees F for optimal doneness.
• Adjust seasoning – Feel free to adjust salt and spices based on your taste preferences; every palate is different!
• Experiment with herbs – Adding fresh herbs like basil or parsley can elevate the overall flavor profile of your bake.
• Let it rest – Allowing the salmon to rest for a few minutes after baking helps retain moisture and makes serving easier.

Best Side Dishes for Mediterranean Salmon Bake

Pairing your Mediterranean Salmon Bake with delicious side dishes can create a well-rounded meal. Here are some great options to consider:

1. Garlic Mashed Potatoes – Creamy mashed potatoes infused with garlic provide a comforting contrast to the fish.
2. Steamed Broccoli – Simple steamed broccoli adds crunch and nutrition without overpowering the main dish.
3. Herbed Rice Pilaf – Fluffy rice cooked with herbs complements the flavors in your salmon while adding texture.
4. Greek Tzatziki Sauce – A cool yogurt-based dip enhances the Mediterranean theme and adds creaminess when drizzled over salmon.
5. Roasted Sweet Potatoes – The natural sweetness of roasted sweet potatoes pairs beautifully with savory salmon.
6. Mediterranean Chickpea Salad – This protein-packed salad featuring cucumbers, tomatoes, and olives offers freshness alongside your main dish.

Common Mistakes to Avoid

When preparing your Mediterranean Salmon Bake, it’s easy to make a few common mistakes that can affect the flavor and texture. Here are some to watch out for:

• Not preheating the oven – Failing to preheat can lead to uneven cooking. Always preheat your oven to ensure your salmon cooks perfectly.

• Skipping the oil – Omitting avocado oil can result in a dry dish. Be sure to drizzle enough oil on the salmon for moisture and flavor.

• Overcooking the vegetables – Cooking spinach and tomatoes too long can make them mushy. Sauté just until the spinach wilts for the best texture.

• Ignoring internal temperature – Not checking the salmon’s temperature can leave it undercooked or overdone. Use a food thermometer to ensure it reaches 145 degrees Fahrenheit.

• Using too much salt – Adding excess salt can overpower the dish. Season lightly, as feta cheese also contributes saltiness.

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Storage & Reheating Instructions

Refrigerator Storage

• Store in an airtight container for up to 3 days.
• Allow any leftovers to cool completely before sealing.

Freezing Mediterranean Salmon Bake

• Freeze in an airtight container or freezer bag for up to 3 months.
• Portion into smaller servings for easier thawing.

Reheating Mediterranean Salmon Bake

• Oven – Preheat your oven to 350 degrees Fahrenheit. Place the salmon bake in a baking dish and cover with foil. Heat for about 15-20 minutes.
• Microwave – Use a microwave-safe dish and cover with a lid or wrap. Heat on medium power for 2-3 minutes, checking frequently.
• Stovetop – In a skillet, add a splash of water or broth, then cover and heat on low until warmed through, stirring gently.

Frequently Asked Questions

What is Mediterranean Salmon Bake?

Mediterranean Salmon Bake is a flavorful dish featuring salmon topped with vibrant vegetables, feta cheese, and optional pesto, all baked together for a delicious meal.

Can I substitute other fish in this recipe?

Yes! You can use other fish like trout or tilapia instead of salmon while keeping the cooking time similar.

How do I customize my Mediterranean Salmon Bake?

Feel free to add additional vegetables such as bell peppers or zucchini based on your preferences. You can also experiment with different cheeses if desired.

Is this dish suitable for meal prep?

Absolutely! The Mediterranean Salmon Bake stores well in the fridge or freezer, making it perfect for meal prep throughout the week.

What sides pair well with Mediterranean Salmon Bake?

Consider serving it alongside quinoa, rice pilaf, or a fresh green salad for a complete meal that complements its flavors.

Final Thoughts

The Mediterranean Salmon Bake is not only quick to make but also bursting with vibrant flavors that transport you straight to sunny shores. Its versatility allows for customization based on your taste preferences, making it an ideal choice for any weeknight dinner. We encourage you to try this recipe and make it your own!

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Mediterranean Salmon Bake

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Mediterranean Salmon Bake is a vibrant and delicious dish that brings the essence of Mediterranean cuisine to your table. Featuring tender salmon fillets topped with a medley of fresh vegetables, feta cheese, and optional pesto, this recipe is perfect for weeknight dinners or special occasions. With just 15 minutes of prep and 30 minutes in the oven, you can serve a gourmet meal with minimal effort. The combination of colorful ingredients not only makes for an eye-catching presentation but also delivers a healthy dose of omega-3 fatty acids and essential vitamins.

• Total Time: 45 minutes
• Yield: Serves 4

Ingredients

Scale 1x2x3x

• 2-lb salmon filet
• 1 Tbsp avocado oil
• 1 tsp sea salt
• 1 tsp garlic powder
• ½ red onion, finely chopped
• 1 jar (8.5 oz) sun-dried tomatoes, drained and chopped
• 5 oz baby spinach
• 6 oz feta cheese crumbles
• Optional: ⅓ cup pesto sauce

Instructions

1. Preheat oven to 400°F.
2. Place salmon on a parchment-lined baking sheet; drizzle avocado oil over it and season with salt and garlic powder.
3. Bake for 10 minutes.
4. In a skillet, heat more avocado oil over medium heat; sauté onions until soft.
5. Add sun-dried tomatoes and spinach; cook until spinach wilts.
6. Stir in feta cheese until slightly melted.
7. Spread vegetable mixture over salmon; bake for an additional 8-10 minutes until salmon reaches an internal temperature of 145°F.
8. Optionally drizzle with pesto before serving.

• Author: Emmeline
• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Category: Main
• Method: Baking
• Cuisine: Mediterranean

Nutrition

• Serving Size: 1/4 of the recipe (approx. 170g)
• Calories: 320
• Sugar: 3g
• Sodium: 600mg
• Fat: 18g
• Saturated Fat: 5g
• Unsaturated Fat: 12g
• Trans Fat: 0g
• Carbohydrates: 9g
• Fiber: 2g
• Protein: 30g
• Cholesterol: 70mg

Keywords: Experiment with different herbs like basil or parsley for added flavor. Feel free to substitute other fish such as trout or tilapia if desired. This dish pairs beautifully with a side salad or grain like quinoa.