Are you looking for a healthy and delicious way to add some omega-3 rich fish to your diet? Look no further! The Mediterranean diet, known for its emphasis on whole grains, fruits, vegetables, and lean proteins, is not only great for your heart health but also offers a wide range of flavorful and inspiring salmon recipes. In this article, we’ll explore 20 mouthwatering Mediterranean diet salmon recipes that will take your taste buds on a culinary journey across the Mediterranean coast.
From classic dishes like grilled salmon with lemon and herbs to more adventurous options like Mediterranean stuffed salmon with spinach and sun-dried tomatoes, these recipes are sure to satisfy any appetite. And the best part? Each dish is infused with the bold flavors and aromas of the Mediterranean, making it easy to add some excitement to your meal routine.
So, without further ado, let’s dive into our list of 20 flavorful Mediterranean diet salmon recipes…
Lemon Garlic Baked Mediterranean Salmon
Experience the bright flavors of the Mediterranean with this simple yet impressive salmon recipe. Lemon and garlic complement each other perfectly, while the hint of herbs adds a depth of flavor.
Ingredients:
– 4 salmon fillets (6 oz each)
– 2 lemons, juiced
– 3 cloves garlic, minced
– 1/4 cup olive oil
– 2 tbsp chopped fresh oregano
– 1 tsp paprika
– Salt and pepper to taste
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, oregano, paprika, salt, and pepper.
5. Brush the mixture evenly over the salmon fillets.
6. Bake for 12-15 minutes or until cooked through.
7. Serve hot and enjoy!
Cooking Time: 12-15 minutes
Herb-Crusted Grilled Salmon with Olive Tapenade
Elevate your grilling game with this flavorful and aromatic recipe, featuring herb-crusted salmon paired with a rich olive tapenade.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/4 cup olive oil
– 2 tbsp chopped fresh thyme
– 2 tbsp chopped fresh rosemary
– 2 cloves garlic, minced
– 1 tsp salt
– 1/2 tsp black pepper
– 1/4 cup pitted green olives, finely chopped
– 1/4 cup olive tapenade
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, mix together thyme, rosemary, garlic, salt, and pepper.
3. Brush both sides of salmon fillets with olive oil, then coat evenly with herb mixture.
4. Grill salmon for 4-5 minutes per side, or until cooked through.
5. Meanwhile, toast the chopped green olives in a small skillet over medium heat.
6. Spread olive tapenade on toasted olives and serve alongside grilled salmon.
Cooking Time: 12-15 minutes
Mediterranean Salmon Salad with Feta and Kalamata Olives
This refreshing salad combines the richness of salmon with the bold flavors of the Mediterranean, featuring crumbly feta cheese and briny kalamata olives.
Ingredients:
– 4 salmon fillets (6 oz each), cooked through
– 1/2 cup mixed greens
– 1/4 cup crumbled feta cheese
– 1/4 cup pitted and sliced kalamata olives
– 1/4 cup chopped red onion
– 1/4 cup chopped fresh parsley
– 2 tbsp olive oil
– 1 tbsp white wine vinegar
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine mixed greens, feta cheese, kalamata olives, and red onion.
2. Place cooked salmon fillets on top of the salad mixture.
3. Drizzle olive oil and white wine vinegar over the salmon and salad.
4. Sprinkle parsley and season with salt and pepper to taste.
5. Serve immediately.
Cooking Time: 10-12 minutes (depending on cooking method for salmon)
One-Pan Mediterranean Salmon with Roasted Vegetables
Elevate your mealtime with this flavorful and nutritious one-pan dish, featuring salmon fillets paired with roasted Mediterranean vegetables.
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 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 (200°C).
2. Line a large baking sheet with parchment paper.
3. Place salmon fillets on one half of the baking sheet, leaving space between each filet.
4. In a bowl, toss together bell pepper, zucchini, onion, garlic, and oregano with olive oil, salt, and pepper.
5. Arrange the vegetable mixture on the other half of the baking sheet around the salmon fillets.
6. Roast in the preheated oven for 12-15 minutes or until salmon is cooked through and vegetables are tender.
7. Garnish with chopped parsley, if desired.
Cooking Time: 12-15 minutes
Greek-Inspired Salmon Souvlaki with Tzatziki
Greek-Inspired Salmon Souvlaki with Tzatziki: A flavorful twist on traditional souvlaki, this recipe combines the rich flavor of grilled salmon with the creamy coolness of tzatziki sauce.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup olive oil
– 2 tbsp lemon juice
– 2 cloves garlic, minced
– 1 tsp dried oregano
– Salt and pepper to taste
– 1 large cucumber, peeled and grated
– 1 cup Greek yogurt
– 1/4 cup chopped fresh dill
– 2 tbsp lemon juice
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a small bowl, whisk together olive oil, lemon juice, garlic, and oregano.
3. Place salmon fillets in the marinade and refrigerate for at least 30 minutes.
4. Grill salmon for 4-5 minutes per side, or until cooked through.
5. Meanwhile, combine cucumber, yogurt, dill, and lemon juice in a bowl to make tzatziki sauce.
6. Serve grilled salmon with tzatziki sauce and your favorite sides, such as pita bread and roasted vegetables.
Cooking Time: 15-20 minutes
Mediterranean Stuffed Salmon with Spinach and Sun-Dried Tomatoes
Mediterranean Stuffed Salmon with Spinach and Sun-Dried Tomatoes: A flavorful and nutritious dish that combines the richness of salmon with the brightness of Mediterranean flavors.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup fresh spinach leaves
– 1/4 cup sun-dried tomatoes, chopped
– 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, sun-dried tomatoes, garlic, salt, and pepper.
3. Place each salmon fillet on a piece of parchment paper or aluminum foil.
4. Divide the spinach mixture evenly among the salmon fillets, spooning it onto one half of each fillet.
5. Fold the other half of the salmon over the filling to form a triangle or a seal.
6. Drizzle the tops with olive oil and sprinkle with chopped parsley (if using).
7. Bake for 15-18 minutes or until cooked through.
Cooking Time: 15-18 minutes
Easy Sheet Pan Salmon with Chickpeas and Artichokes
This recipe is a flavorful and healthy meal that can be prepared quickly and easily on one sheet pan. The combination of salmon, chickpeas, artichoke hearts, and herbs creates a delicious and satisfying dish.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1 can chickpeas (15 oz), drained and rinsed
– 1 can artichoke hearts (14 oz), drained and chopped
– 2 tbsp olive oil
– 2 tbsp lemon juice
– 2 tsp dried thyme
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a sheet pan with parchment paper or aluminum foil.
3. Place the salmon fillets on one half of the sheet pan.
4. In a bowl, mix together chickpeas, artichoke hearts, olive oil, lemon juice, and thyme. Spread over the other half of the sheet pan.
5. Season with salt and pepper to taste.
6. Bake for 12-15 minutes or until salmon is cooked through.
7. Garnish with chopped parsley if desired.
Cooking Time: 12-15 minutes
Mediterranean Salmon Pasta with Cherry Tomatoes and Basil
Elevate your pasta game with this flavorful and vibrant Mediterranean-inspired dish, featuring succulent salmon, sweet cherry tomatoes, and fresh basil.
Ingredients:
– 12 oz (340g) pasta of your choice
– 6 oz (170g) salmon fillet, skin removed
– 1 pint (280g) cherry tomatoes, halved
– 2 cloves garlic, minced
– 2 tbsp olive oil
– 1/4 cup chopped fresh basil
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Cook pasta according to package instructions until al dente. Drain and set aside.
2. Preheat oven to 400°F (200°C).
3. In a small bowl, mix together garlic, olive oil, salt, and pepper.
4. Place the salmon fillet on a baking sheet lined with parchment paper. Drizzle the garlic mixture over the salmon and bake for 12-15 minutes or until cooked through.
5. Toss cherry tomatoes with a pinch of salt and roast in the oven for 10-12 minutes or until tender.
6. Combine cooked pasta, roasted cherry tomatoes, and baked salmon. Sprinkle with chopped basil and Parmesan cheese (if using). Serve immediately.
Cooking Time: 25-30 minutes
Pan-Seared Salmon with Mediterranean Salsa Verde
Elevate your dinner game with this flavorful combination of pan-seared salmon and vibrant salsa verde, inspired by the Mediterranean coast. 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 fresh parsley, chopped
– 1/4 cup fresh dill, chopped
– 2 tbsp freshly squeezed lemon juice
– Salt and pepper to taste
– Salsa Verde (recipe below)
Salsa Verde:
– 1/2 cup olive oil
– 1/4 cup green olives, pitted
– 1/4 cup capers, rinsed and drained
– 2 tbsp freshly squeezed lemon juice
– 1 tsp Dijon mustard
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Season salmon fillets with salt and pepper.
3. Heat olive oil in a large skillet over medium-high heat. Sear salmon for 2-3 minutes per side, then transfer to the preheated oven and cook for 8-10 minutes or until cooked through.
4. Meanwhile, combine salsa verde ingredients in a bowl and adjust seasoning as needed.
5. Serve pan-seared salmon with a dollop of Mediterranean salsa verde.
Cooking Time: 15-20 minutes
Baked Salmon with Orzo and Mediterranean Herbs
This recipe combines the flavors of the Mediterranean with the simplicity of baked salmon and orzo. A flavorful and nutritious dish perfect for a weeknight dinner.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1 cup orzo
– 2 tbsp olive oil
– 2 tbsp chopped fresh oregano
– 1 tsp dried thyme
– 1/2 tsp garlic powder
– Salt and pepper to taste
– 1/4 cup crumbled feta cheese (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cook orzo according to package instructions. Drain and set aside.
3. Line a baking sheet with parchment paper. Place salmon fillets on the sheet, leaving space between each fillet.
4. Drizzle olive oil over the salmon, then sprinkle with oregano, thyme, garlic powder, salt, and pepper.
5. Top each fillet with cooked orzo and crumbled feta cheese (if using).
6. Bake for 12-15 minutes or until salmon is cooked through.
7. Serve hot and enjoy!
Cooking Time: 12-15 minutes
Grilled Salmon Skewers with Lemon and Oregano
Elevate your outdoor dining experience with these easy-to-make grilled salmon skewers, perfectly seasoned with the brightness of lemon and the earthiness of oregano.
Ingredients:
– 1 pound salmon fillets, cut into 1-inch pieces
– 1/2 cup freshly squeezed lemon juice
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 tablespoon chopped fresh oregano
– Salt and pepper to taste
– 10 bamboo skewers
Instructions:
1. Preheat grill to medium-high heat.
2. In a large bowl, whisk together lemon juice, olive oil, garlic, and oregano.
3. Add the salmon pieces to the marinade, tossing gently to coat. Let sit for at least 15 minutes.
4. Thread 2-3 salmon pieces onto each skewer, 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 the salmon is cooked through.
7. Serve immediately, garnished with additional oregano if desired.
Cooking Time: 16-20 minutes
Mediterranean Salmon and Quinoa Bowl with Cucumber Salad
A flavorful and nutritious bowl filled with the Mediterranean’s finest ingredients, perfect for a quick and delicious meal.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1 cup quinoa
– 2 cups water
– 1/2 cup chopped fresh parsley
– 2 tbsp olive oil
– 2 cloves garlic, minced
– 1 tsp lemon zest
– Salt and pepper to taste
– 2 cucumbers, peeled and thinly sliced
– 1/4 cup crumbled feta cheese (optional)
Instructions:
1. Preheat oven to 400°F.
2. Cook quinoa according to package instructions.
3. In a separate pan, heat olive oil over medium-high heat. Add garlic and cook for 1 minute.
4. Season salmon fillets with salt, pepper, and lemon zest. Place in the pan and cook for 3-4 minutes per side, or until cooked through.
5. While the salmon cooks, combine sliced cucumbers and parsley in a bowl. Drizzle with olive oil and season with salt and pepper to taste.
6. Assemble bowls by placing cooked quinoa at the bottom, topped with salmon fillets, and finished with cucumber salad and crumbled feta cheese (if using).
Cooking Time: 20-25 minutes
Salmon Shakshuka with Tomatoes and Peppers
Elevate your breakfast or brunch game with this flavorful and nutritious recipe that combines the richness of salmon with the bold flavors of North African cuisine. This shakshuka-style dish is perfect for a quick and easy meal.
Ingredients:
– 4 salmon fillets (6 oz each)
– 2 large tomatoes, diced
– 1 large bell pepper, diced
– 1 onion, diced
– 3 cloves garlic, minced
– 1 tsp smoked paprika
– Salt and pepper to taste
– 2 tbsp olive oil
– 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 onion, bell pepper, and garlic; cook until tender, about 5 minutes.
4. Add the diced tomatoes, smoked paprika, salt, and pepper. Cook for an additional 5 minutes.
5. Make 4 wells in the tomato mixture and place a salmon fillet in each well.
6. Transfer the skillet to the preheated oven and bake for 12-15 minutes or until the salmon is cooked through.
7. Garnish with chopped parsley, if desired. Serve hot.
Cooking Time: 17-20 minutes
Mediterranean-Style Poached Salmon with Capers
This recipe brings together the flavors of the Mediterranean in a simple and elegant way, pairing poached salmon with capers, lemon, and herbs. Perfect for a quick yet impressive dinner or brunch.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1 cup water
– 1/2 cup white wine (optional)
– 2 tbsp freshly squeezed lemon juice
– 2 tsp chopped fresh parsley
– 2 tsp chopped fresh dill
– 1 tsp capers, rinsed and drained
– Salt and pepper to taste
Instructions:
1. Preheat the oven to 200°F (90°C).
2. In a large skillet, combine water, white wine (if using), lemon juice, parsley, and dill.
3. Bring the mixture to a simmer over medium heat.
4. Carefully place the salmon fillets in the poaching liquid.
5. Reduce heat to low and poach for 8-10 minutes or until cooked through.
6. Remove the salmon from the liquid with a slotted spoon.
7. Sprinkle capers on top of each fillet.
8. Serve immediately, garnished with additional parsley if desired.
Cooking Time: 15-18 minutes
Salmon and Farro Salad with Lemon Vinaigrette
This refreshing salad combines the flaky texture of grilled salmon with nutty farro, crunchy vegetables, and a tangy lemon vinaigrette. Perfect for a light and satisfying meal or as a healthy lunch option.
Ingredients:
– 4 oz salmon fillet
– 1 cup cooked farro
– 2 cups mixed greens (arugula, spinach, etc.)
– 1/2 cup cherry tomatoes, halved
– 1/4 cup sliced red onion
– 2 tbsp freshly squeezed lemon juice
– 1 tsp olive oil
– Salt and pepper to taste
Instructions:
1. Preheat grill or grill pan to medium-high heat. Season salmon with salt and pepper. Grill for 3-4 minutes per side, or until cooked through.
2. In a large bowl, combine farro, mixed greens, cherry tomatoes, and red onion.
3. Drizzle lemon vinaigrette over the salad and toss to coat.
4. Slice grilled salmon into strips and place on top of the salad.
5. Serve immediately and enjoy!
Cooking Time: 15-20 minutes
Garlic Butter Salmon with Mediterranean Couscous
This recipe combines the rich flavors of garlic butter salmon with the vibrant colors and textures of Mediterranean couscous, creating a well-rounded and satisfying meal. This dish is perfect for a quick dinner or special occasion.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup unsalted butter, softened
– 3 cloves garlic, minced
– 1/2 cup couscous
– 1 cup water
– 1 tbsp olive oil
– 1/4 cup chopped fresh parsley
– Salt and pepper to taste
– Lemon wedges (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together softened butter and minced garlic.
3. Place salmon fillets on a baking sheet lined with parchment paper. Brush the garlic butter mixture evenly over each fillet.
4. Cook for 12-15 minutes or until cooked through.
5. Meanwhile, cook couscous according to package instructions using 1 cup of water.
6. In a separate pan, heat olive oil and sauté chopped parsley for 1 minute. Add cooked couscous and toss with parsley.
7. Serve salmon with Mediterranean couscous and a squeeze of lemon (if desired).
Cooking Time: 20-25 minutes
Slow-Roasted Salmon with Olives and Herbs
Elevate your dinner game with this flavorful and aromatic slow-roasted salmon recipe, perfectly seasoned with olives and herbs. The result is a tender, juicy fish that’s packed with Mediterranean flair.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/4 cup pitted green olives, sliced
– 2 tbsp olive oil
– 2 tbsp chopped fresh parsley
– 2 tbsp chopped fresh thyme
– 1 tsp lemon zest
– Salt and pepper to taste
Instructions:
1. Preheat oven to 275°F (135°C).
2. Line a baking sheet with parchment paper.
3. Place the salmon fillets on the prepared baking sheet.
4. Drizzle the olive oil over the fish, then sprinkle with sliced olives, parsley, thyme, and lemon zest.
5. Season with salt and pepper to taste.
6. Roast in the preheated oven for 20-25 minutes or until cooked through.
Cooking Time: 20-25 minutes
Mediterranean Salmon Burgers with Yogurt Sauce
This recipe combines the bold flavors of the Mediterranean with the freshness of salmon, topped with a tangy yogurt sauce. Perfect for a quick and healthy dinner or lunch.
Ingredients:
– 1 pound salmon fillets, flaked
– 1/2 cup breadcrumbs
– 1/4 cup chopped fresh parsley
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– 4 hamburger buns
– Yogurt Sauce (see below)
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a bowl, combine salmon, breadcrumbs, parsley, garlic, and olive oil. Mix well.
3. Form into 4 patties.
4. Grill for 4-5 minutes per side, or until cooked through.
5. Serve on buns with Yogurt Sauce (see below).
Yogurt Sauce:
– 1 cup plain Greek yogurt
– 2 tablespoons lemon juice
– 1 tablespoon chopped fresh dill
– Salt and pepper to taste
Mix all ingredients together and refrigerate for at least 30 minutes before serving.
Cooking Time: 12-15 minutes
Salmon and Eggplant Moussaka-Inspired Bake
This recipe reimagines the classic Greek dish, moussaka, with a seafood twist, combining tender salmon fillets with rich eggplant and creamy bechamel sauce. The result is a flavorful and satisfying casserole perfect for a weeknight dinner.
Ingredients:
– 4 salmon fillets (6 oz each)
– 2 large eggplants, sliced into 1/2-inch thick rounds
– 1 onion, finely chopped
– 3 cloves of garlic, minced
– 1 cup bechamel sauce (store-bought or homemade)
– 1 tsp dried oregano
– Salt and pepper to taste
– 1 cup grated Parmesan cheese
Instructions:
1. Preheat oven to 375°F.
2. In a large skillet, sauté the eggplant slices until tender. Season with salt, pepper, and oregano.
3. In a separate skillet, cook the salmon fillets until cooked through.
4. In a baking dish, create layers of eggplant, salmon, and bechamel sauce. Top with Parmesan cheese.
5. Bake for 25-30 minutes or until the casserole is golden brown and bubbly.
Cooking Time: 30 minutes
Grilled Salmon with Mediterranean Relish and Feta
Savor the flavors of the Mediterranean with this refreshing grilled salmon dish, paired with a tangy relish and crumbly feta.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup olive oil
– 2 cloves garlic, minced
– 1/4 cup freshly chopped parsley
– 1/4 cup freshly chopped oregano
– 1/4 cup Kalamata olives, pitted
– 1/4 cup artichoke hearts, canned or fresh
– 1/2 cup crumbled feta cheese
– Salt and pepper to taste
– 1 lemon, cut into wedges (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, mix together olive oil, garlic, parsley, oregano, olives, and artichoke hearts.
3. Season salmon fillets with salt and pepper.
4. Brush both sides of the salmon with the Mediterranean relish mixture.
5. Grill salmon for 4-6 minutes per side, or until cooked through.
6. Top each fillet with crumbled feta cheese.
7. Serve immediately with lemon wedges, if desired.
Cooking Time: 12-16 minutes
Summary
Get ready to indulge in the flavors of the Mediterranean with these 20 delicious salmon recipes! From baked and grilled dishes to salads and pasta, each recipe combines the rich flavors of olive oil, garlic, lemon, and herbs with the nutritional benefits of wild-caught salmon. Discover unique combinations like Lemon Garlic Baked Mediterranean Salmon, Herb-Crusted Grilled Salmon with Olive Tapenade, and more. Whether you’re a seasoned chef or a culinary newbie, these recipes will transport your taste buds to the sun-kissed shores of the Mediterranean.