Description: Imagine tender, flaky salmon, infused with the vibrant flavors of the Mediterranean. This recipe combines succulent salmon fillets with the tang of feta cheese, the sweetness of sun-dried tomatoes, the subtle bite of red onion, and the earthy goodness of spinach. Baked to perfection, this dish is not only a delight to the palate but also a feast for the eyes. It’s a healthy, easy-to-prepare meal that brings the essence of the Mediterranean to your table.
Ingredients:
- 1.5–2 lbs salmon fillet (skin-on or skinless), preferably wild-caught for the best flavor and nutritional value.
- 2 tbsp extra virgin olive oil, the cornerstone of Mediterranean cooking.
- 1/2 red onion, thinly sliced to release its sweet and pungent aroma.
- 2 cups fresh spinach, providing a boost of vitamins and a subtle earthiness.
- 1/3 cup sun-dried tomatoes (packed in oil), chopped, offering a concentrated burst of sweet and tangy flavor.
- 1/2 cup crumbled feta cheese, adding a salty, creamy counterpoint to the other ingredients.
- 1/2 tsp garlic powder, for a hint of aromatic warmth.
- 1/2 tsp dried oregano, a classic Mediterranean herb that ties all the flavors together.
- Salt & freshly ground black pepper, to taste, enhancing the overall seasoning.
- Fresh parsley, chopped, for garnish, adding a pop of color and freshness.
- Optional: Lemon wedges for serving, providing a zesty brightness.
Preparation:
This recipe is designed to be straightforward and efficient, perfect for a weeknight dinner or an elegant weekend meal.
Step 1: Preheat your oven to 400°F (200°C). This ensures the salmon cooks evenly and the toppings meld together beautifully. Line a baking tray with parchment paper. This prevents the salmon from sticking and makes cleanup a breeze.
Step 2: Prepare the Topping: Heat 1 tbsp of olive oil in a skillet over medium heat. Add the thinly sliced red onion and sauté for about 5 minutes, or until softened and translucent. This step mellows the onion’s sharpness and brings out its natural sweetness. Add the fresh spinach to the skillet and cook until it wilts, about 2-3 minutes. Spinach wilts down significantly, so don’t worry if it seems like a lot at first. Stir in the chopped sun-dried tomatoes and cook for another minute, allowing their flavors to meld with the onion and spinach. Remove the skillet from the heat and set aside.
Step 3: Prepare the Salmon: Place the salmon fillet on the parchment-lined baking tray. If using skin-on salmon, you can choose to leave the skin on or remove it. Drizzle the salmon with the remaining 1 tbsp of olive oil. Season generously with garlic powder, dried oregano, salt, and freshly ground black pepper. Ensure the salmon is evenly coated with the seasonings to maximize flavor.
Step 4: Top the Salmon: Evenly spread the sautéed vegetable mixture (onions, spinach, and sun-dried tomatoes) over the top of the salmon fillet. Distribute the mixture so that it covers the entire surface of the salmon. Sprinkle the crumbled feta cheese over the vegetables. The feta will melt slightly during baking, creating a creamy, salty layer that complements the other flavors.
Step 5: Bake: Place the baking tray in the preheated oven and roast for 18–20 minutes, or until the salmon is cooked through and flakes easily with a fork. The internal temperature of the salmon should reach 145°F (63°C). The feta cheese should be lightly golden and bubbly.
Step 6: Garnish and Serve: Remove the baking tray from the oven and let the salmon rest for a minute or two before serving. Garnish with freshly chopped parsley for a pop of color and freshness. Serve warm with lemon wedges, if desired.
Why You Will Love This Recipe
This Mediterranean Baked Salmon is more than just a recipe; it’s an experience. You’ll love it because:
- It’s incredibly easy to make, perfect for busy weeknights.
- It’s packed with flavor, combining the best of Mediterranean cuisine.
- It’s a healthy and nutritious meal, rich in protein, omega-3 fatty acids, and vitamins.
- It’s visually appealing, making it a great dish to serve to guests.
- It’s versatile and can be customized to your liking.
COOKING Rating
- Ease of Preparation: 5/5 (Very Easy)
- Flavor Complexity: 4/5 (Complex and satisfying)
- Healthiness: 5/5 (Excellent)
- Overall Appeal: 5/5 (Highly recommended)
Serving Suggestions:
This Mediterranean Baked Salmon pairs well with a variety of sides:
- Quinoa or couscous, for a hearty and nutritious grain.
- Roasted vegetables, such as asparagus, zucchini, or bell peppers.
- A simple green salad with a lemon vinaigrette.
- Crusty bread, for soaking up the delicious juices.
- Greek-style lemon potatoes, for a truly Mediterranean feast.
Tips:
- For the best flavor, use high-quality salmon, preferably wild-caught.
- If you don’t have sun-dried tomatoes packed in oil, you can use dry-packed sun-dried tomatoes. Rehydrate them in warm water for about 15 minutes before chopping.
- Feel free to add other vegetables to the topping, such as bell peppers, olives, or capers.
- If you want a more intense garlic flavor, use fresh garlic instead of garlic powder. Mince 1-2 cloves of garlic and add them to the skillet along with the onions.
- To prevent the salmon from drying out, you can tent the baking tray with aluminum foil during the last few minutes of baking.
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Nutritional Information:
(Per serving, approximate)
- Calories: ~430 kcal
- Protein: 40g
- Fat: 28g
- Saturated Fat: 8g
- Cholesterol: 120mg
- Sodium: 350mg (may vary depending on the saltiness of the feta cheese)
- Carbohydrates: 8g
- Fiber: 2g
- Sugar: 3g
Conclusion
This Mediterranean Baked Salmon with Feta & Sun-Dried Tomatoes is a culinary journey to the sun-kissed shores of the Mediterranean. It’s a dish that’s both healthy and satisfying, easy to prepare, and bursting with flavor. Whether you’re a seasoned cook or a beginner, this recipe is sure to impress. So, gather your ingredients, preheat your oven, and get ready to experience the taste of the Mediterranean in your own kitchen. Enjoy!
Questions and Answers about This Recipe:
- Can I use frozen salmon for this recipe?
- Yes, you can use frozen salmon. Just make sure to thaw it completely before cooking. Place the frozen salmon in the refrigerator overnight or use the cold-water thawing method for faster results. Pat the salmon dry with paper towels before seasoning to remove excess moisture.
- I don’t have feta cheese. Can I substitute it with something else?
- Certainly! If you don’t have feta cheese, you can substitute it with goat cheese or ricotta cheese. Goat cheese will provide a similar tangy flavor, while ricotta cheese will offer a milder, creamier taste.
- Can I prepare this dish ahead of time?
- You can prepare the vegetable topping ahead of time and store it in the refrigerator for up to 24 hours. However, it’s best to bake the salmon just before serving to ensure it remains moist and flaky.
- I’m not a fan of sun-dried tomatoes. What else can I use?
- If you don’t like sun-dried tomatoes, you can substitute them with roasted red peppers or artichoke hearts. These ingredients will add a similar Mediterranean flavor profile to the dish.
- Can I grill the salmon instead of baking it?
- Yes, you can grill the salmon instead of baking it. Preheat your grill to medium heat and place the salmon on a grill grate. Cook for about 6-8 minutes per side, or until the salmon is cooked through and flakes easily with a fork. Be sure to watch it carefully to prevent burning.
