Mediterranean Baked Salmon (25 Minutes)

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This recipe combines the succulent taste of salmon with vibrant Mediterranean flavors and a colorful array of vegetables. The salmon fillets are seasoned with a blend of herbs and spices, then baked to perfection. Meanwhile, we’ll sauté zucchini and bell peppers until tender and serve as a bed for the salmon. The result is a delicious and nutritious meal that is packed with omega-3 fatty acids, vitamins, and antioxidants. Yum!

  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 4 servings 1x

Ingredients

Scale
  • 4 salmon fillets
  • 2 medium zucchini, sliced
  • 1 red bell pepper, sliced
  • 1 yellow bell pepper, sliced
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1/2 teaspoon paprika
  • Salt and pepper to taste
  • Lemon wedges for serving
  • Rosemary for garnish if desired

Instructions

  1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper or foil.
  2. Place the salmon fillets on the prepared baking sheet. Drizzle with 1 tablespoon of olive oil and season with minced garlic, dried oregano, dried basil, paprika, salt, and pepper. Rub the seasonings onto the salmon to ensure even distribution.
  3. In a separate skillet, heat the remaining tablespoon of olive oil over medium heat. Add the sliced zucchini and bell peppers to the skillet and sauté for about 5-7 minutes, until the vegetables are tender and slightly golden.
  4. Arrange the sautéed zucchini and bell peppers in a single layer on the baking sheet around the salmon fillets.
  5. Place the baking sheet in the preheated oven and bake for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.
  6. Once cooked, remove the baking sheet from the oven. Serve the Mediterranean Baked Salmon over the bed of zucchini and bell peppers. Squeeze fresh lemon juice over the salmon before serving and garnish with rosemary if desired.

Notes

Choose fresh and high-quality salmon fillets for the best flavor and texture. Look for fillets that are firm, shiny, and have a mild scent. To prevent the salmon from sticking to the baking sheet, you can lightly grease the parchment paper or foil with olive oil. Serve with a side of couscous or a green salad for a complete meal and enjoy!

*Please keep in mind that the following nutritional information is based on estimates and can vary depending on the specific brands and ingredients used.

Nutrition

  • Serving Size: 1 serving
  • Calories: 320
  • Sugar: 4g
  • Sodium: 110mg
  • Fat: 20g
  • Carbohydrates: 8g
  • Fiber: 3g
  • Protein: 28g
  • Cholesterol: 70mg

Pair this with...

Veggie Couscous

Start by preparing the couscous according to the package instructions, ensuring it's light and fluffy. As the couscous cooks, turn your attention to the veggies. Dice some ripe tomatoes, crisp bell peppers, and red onions, keeping the pieces uniform for a harmonious bite. Sauté the onions in a touch of olive oil until translucent, then toss in the bell peppers, allowing them to soften slightly while retaining their crunch. Remove from heat and mix in the fresh tomatoes, allowing their natural juices to meld with the warm veggies. Gently fold this vibrant veggie medley into the cooked couscous. Finish by sprinkling in freshly chopped herbs, like parsley or mint, to add a layer of aromatic brightness. Season with salt and pepper to taste.

Fennel, Cucumber, and Mint Salad

To kick things off, thinly slice your fennel bulb, aiming for delicate, almost translucent slices to ensure every bite is crisp. Next, slice your cucumber into rounds or half-moons, depending on your preference. These will add a cool, hydrating touch to the salad. Chop up some fresh mint leaves, which will infuse the salad with a burst of aromatic freshness. Add in some chopped green onions for a subtle zing. Once everything's in your salad bowl, give it a toss. A light dressing made from lemon juice, olive oil, salt, and pepper will complement the fresh ingredients without overpowering them. Drizzle it over, toss once more, and there you have it!

Grilled Zucchini

Grilled zucchini is a fan favorite that brings out the vegetable's natural sweetness, complemented by a smoky char. Start by slicing your zucchini lengthwise into planks, not too thin to ensure they hold up on the grill. Lightly brush them with olive oil on both sides to keep them from sticking and to enhance that delicious grill flavor. Season with a pinch of salt and maybe a touch of pepper or your favorite herbs. Once your grill is nice and hot, lay those zucchini slices down and listen to that satisfying sizzle. Grill for a few minutes on each side until you've got those hallmark grill marks and the zucchini is tender with a slight crunch.

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