24 Delicious Mediterranean Diet Salmon Recipes Healthy

Picture this: a plate filled with vibrant, heart-healthy salmon dishes that not only tantalize your taste buds but also fit perfectly into your Mediterranean diet goals. From quick weeknight dinners to impressive weekend feasts, our roundup of 24 delicious recipes promises to bring variety and flavor to your table. Dive in and discover how easy and satisfying eating well can be!

Grilled Mediterranean Salmon with Lemon and Herbs

Reflecting on the quiet moments of preparation, there’s something deeply satisfying about bringing together the bright flavors of the Mediterranean with the rich, tender texture of salmon. This dish, with its harmonious blend of lemon and herbs, offers a simple yet profound way to celebrate the season’s bounty.

Ingredients

– 4 salmon fillets (6 oz each, skin-on for extra flavor)
– 2 tbsp olive oil (or any neutral oil)
– 1 lemon (zested and juiced, about 2 tbsp juice)
– 2 garlic cloves (minced)
– 1 tbsp fresh dill (chopped, or 1 tsp dried)
– 1 tbsp fresh parsley (chopped)
– 1/2 tsp salt (adjust to taste)
– 1/4 tsp black pepper (freshly ground)
– 1/2 tsp paprika (for a subtle smokiness)

Instructions

1. Preheat your grill to medium-high heat (375°F to 400°F) to ensure a good sear without burning.
2. In a small bowl, whisk together olive oil, lemon zest, lemon juice, minced garlic, dill, parsley, salt, pepper, and paprika to create the marinade.
3. Pat the salmon fillets dry with paper towels to help the marinade adhere better.
4. Brush both sides of each salmon fillet with the marinade, reserving a small amount for serving.
5. Place the salmon fillets skin-side down on the grill. Close the lid and grill for 4-5 minutes.
6. Carefully flip the salmon fillets using a spatula. Grill for another 3-4 minutes, or until the salmon flakes easily with a fork but is still moist inside.
7. Remove the salmon from the grill and let it rest for 2 minutes to allow the juices to redistribute.
8. Drizzle the reserved marinade over the grilled salmon before serving.

Delight in the way the salmon’s crispy skin contrasts with its flaky, moist interior, while the lemon and herbs brighten each bite. Serve it atop a bed of quinoa or with a side of grilled vegetables for a meal that feels both nourishing and indulgent.

Mediterranean Baked Salmon with Olives and Tomatoes

Kindly imagine the gentle hum of the oven, the aroma of herbs mingling with the sea’s bounty, as we embark on a culinary journey that brings the Mediterranean to your table. This dish, a harmonious blend of succulent salmon, briny olives, and sun-kissed tomatoes, is a testament to the simplicity and elegance of coastal cooking.

Ingredients

• 1.5 lbs salmon fillet (skin-on for extra flavor)
• 1 cup cherry tomatoes, halved (or grape tomatoes for sweetness)
• 1/2 cup Kalamata olives, pitted (or any black olives you prefer)
• 2 tbsp extra virgin olive oil (or any neutral oil)
• 1 tbsp lemon juice (freshly squeezed for brightness)
• 2 cloves garlic, minced (adjust to taste)
• 1 tsp dried oregano (or fresh for a more vibrant flavor)
• Salt and pepper (to season)

Instructions

1. Preheat your oven to 375°F (190°C) to ensure it’s ready for baking.
2. Place the salmon fillet on a baking sheet lined with parchment paper for easy cleanup.
3. In a small bowl, whisk together the olive oil, lemon juice, minced garlic, and oregano to create a marinade.
4. Generously brush the marinade over the salmon fillet, ensuring it’s evenly coated for maximum flavor.
5. Scatter the halved cherry tomatoes and Kalamata olives around the salmon on the baking sheet.
6. Season the entire dish with salt and pepper, remembering that olives add their own saltiness.
7. Bake in the preheated oven for 15-20 minutes, or until the salmon flakes easily with a fork.
8. Let the salmon rest for 5 minutes before serving to allow the flavors to meld beautifully.

Flaky and moist, the salmon pairs wonderfully with the burst of tomatoes and the salty punch of olives. Serve it over a bed of quinoa or with a side of roasted vegetables for a complete meal that sings of the Mediterranean.

Salmon and Quinoa Salad with Mediterranean Dressing

Venturing into the kitchen on a quiet afternoon, I found myself drawn to the simplicity and nourishment of a dish that feels both grounding and uplifting. This salmon and quinoa salad, dressed in the vibrant flavors of the Mediterranean, is a testament to the beauty of combining wholesome ingredients with minimal fuss.

Ingredients

• 1 cup quinoa (rinsed well to remove bitterness)
• 2 cups water (for cooking quinoa)
• 1 lb salmon fillet (skin-on for extra flavor, or skinless if preferred)
• 1 tbsp olive oil (or any neutral oil)
• 1/2 tsp salt (adjust to taste)
• 1/4 tsp black pepper (freshly ground for best flavor)
• 2 cups mixed greens (arugula adds a nice peppery bite)
• 1/2 cup cherry tomatoes (halved for easy eating)
• 1/4 cup red onion (thinly sliced, soak in cold water to mellow if desired)
• 1/4 cup Kalamata olives (pitted and halved)
• 2 tbsp feta cheese (crumbled, for a creamy contrast)
• 2 tbsp Mediterranean dressing (homemade or store-bought, adjust to taste)

Instructions

1. Preheat your oven to 375°F (190°C) to prepare for roasting the salmon.
2. In a medium saucepan, combine the rinsed quinoa and water. Bring to a boil over high heat, then reduce to a simmer, cover, and cook for 15 minutes, or until the water is absorbed and the quinoa is fluffy. Tip: Let it sit covered for 5 minutes off the heat for perfect texture.
3. While the quinoa cooks, season the salmon fillet with olive oil, salt, and pepper. Place it skin-side down on a baking sheet lined with parchment paper. Roast in the preheated oven for 12-15 minutes, or until the salmon flakes easily with a fork. Tip: For extra crisp skin, broil the last 2 minutes.
4. In a large bowl, toss the mixed greens, cherry tomatoes, red onion, and Kalamata olives with the Mediterranean dressing until evenly coated.
5. Fluff the cooked quinoa with a fork and add it to the salad bowl, gently mixing to combine.
6. Break the roasted salmon into large chunks and arrange it on top of the salad. Sprinkle with crumbled feta cheese. Tip: Serve immediately to enjoy the contrast of warm salmon with the cool salad.

Zesty and fresh, this salad brings together the earthy quinoa, rich salmon, and tangy dressing in a harmony of textures and flavors. Consider serving it in a hollowed-out watermelon for a stunning summer presentation that delights the senses.

Mediterranean Salmon Skewers with Tzatziki Sauce

Cool evenings call for dishes that are both comforting and vibrant, much like these Mediterranean-inspired salmon skewers paired with a creamy tzatziki sauce. They’re a testament to the joy of simple ingredients coming together to create something truly special.

Ingredients

• 1 lb salmon, cut into 1-inch cubes (skinless, for even cooking)
• 2 tbsp olive oil (or any neutral oil)
• 1 tsp dried oregano (adjust to taste)
• 1/2 tsp salt (adjust to taste)
• 1/4 tsp black pepper (freshly ground preferred)
• 1 cup Greek yogurt (full-fat for creamier sauce)
• 1/2 cucumber, grated and squeezed dry (essential for texture)
• 1 tbsp lemon juice (freshly squeezed for brightness)
• 1 garlic clove, minced (adjust to taste)
• 1 tbsp fresh dill, chopped (or 1 tsp dried)

Instructions

1. Preheat your grill or grill pan to medium-high heat, about 375°F, ensuring it’s hot enough to sear the salmon.
2. In a bowl, toss the salmon cubes with olive oil, oregano, salt, and pepper until evenly coated. Let marinate for 10 minutes at room temperature.
3. Thread the salmon cubes onto skewers, leaving a little space between each piece for even cooking.
4. Grill the skewers for 3-4 minutes per side, or until the salmon is opaque and flakes easily with a fork. Avoid overcooking to keep the salmon moist.
5. While the salmon cooks, mix Greek yogurt, grated cucumber, lemon juice, minced garlic, and dill in a bowl to make the tzatziki sauce. Chill until serving.
6. Serve the salmon skewers hot with the chilled tzatziki sauce on the side for dipping or drizzling.

Perfectly grilled, the salmon skewers offer a smoky exterior with a tender, flaky interior, beautifully complemented by the cool, tangy tzatziki. For a summery twist, serve them alongside a crisp, lemony orzo salad or over a bed of fresh greens.

One-Pan Mediterranean Salmon with Vegetables

Venturing into the kitchen on a quiet evening, the simplicity of a one-pan meal feels like a gentle embrace. This dish, with its vibrant colors and aromatic herbs, is a testament to the beauty of Mediterranean flavors coming together effortlessly.

Ingredients

• 1 lb salmon fillets (skin-on for crispiness, or skinless if preferred)
• 2 cups cherry tomatoes (halved, for a burst of sweetness)
• 1 cup Kalamata olives (pitted, or any olives you love)
• 1 medium red onion (sliced, for a mild sharpness)
• 2 tbsp olive oil (extra virgin, or any neutral oil)
• 1 tbsp dried oregano (adjust to taste)
• 1/2 tsp salt (adjust to taste)
• 1/4 tsp black pepper (freshly ground, for best flavor)
• 1 lemon (sliced, for garnish and a zesty finish)

Instructions

1. Preheat your oven to 400°F (200°C), ensuring it’s fully heated for even cooking.
2. In a large mixing bowl, gently toss the cherry tomatoes, Kalamata olives, and red onion with 1 tbsp of olive oil, dried oregano, salt, and black pepper until evenly coated.
3. Spread the vegetable mixture evenly on a large baking sheet, creating space in the center for the salmon.
4. Place the salmon fillets in the center of the baking sheet. Drizzle the remaining 1 tbsp of olive oil over the salmon, and season lightly with a pinch of salt and black pepper.
5. Bake in the preheated oven for 12-15 minutes, or until the salmon flakes easily with a fork and the vegetables are tender.
6. Remove from the oven and let it rest for 2 minutes. Garnish with lemon slices before serving.

Yielded by the oven, the salmon emerges perfectly flaky, its richness balanced by the tangy olives and sweet tomatoes. Serve it atop a bed of quinoa or with crusty bread to soak up the flavorful juices, turning a simple meal into a memorable feast.

Mediterranean Salmon Patties with Feta and Spinach

Today, as the light fades softly outside, I find myself drawn to the simplicity and richness of flavors that remind me of the Mediterranean coast. These salmon patties, with their delicate balance of feta and spinach, offer a comforting yet vibrant meal that feels both nourishing and indulgent.

Ingredients

• 1 lb fresh salmon, skin removed and finely chopped (or canned salmon, drained well for convenience)
• 1 cup fresh spinach, finely chopped (packed tightly for measure)
• 1/2 cup feta cheese, crumbled (for a tangy kick)
• 1/4 cup breadcrumbs (or almond flour for a gluten-free option)
• 1 large egg, lightly beaten (to bind the mixture)
• 2 tbsp olive oil (or any neutral oil for frying)
• 1 tsp lemon zest (adds a bright note)
• 1/2 tsp salt (adjust to taste)
• 1/4 tsp black pepper (freshly ground preferred)

Instructions

1. In a large mixing bowl, combine the chopped salmon, spinach, feta cheese, breadcrumbs, beaten egg, lemon zest, salt, and pepper. Mix gently until all ingredients are evenly distributed.
2. Form the mixture into 8 equal-sized patties, about 1/2 inch thick, ensuring they hold together well. Tip: If the mixture feels too wet, add a tablespoon more breadcrumbs.
3. Heat olive oil in a large skillet over medium heat (350°F if using a thermometer) until shimmering but not smoking.
4. Carefully place the patties in the skillet, cooking in batches if necessary to avoid overcrowding. Cook for 4-5 minutes on each side, or until golden brown and crispy. Tip: Resist the urge to flip too early; letting them develop a crust ensures they don’t fall apart.
5. Transfer the cooked patties to a paper towel-lined plate to drain any excess oil. Tip: Keep them warm in a low oven (200°F) if cooking in batches.

Kindly savor the contrast of the crispy exterior against the moist, flavorful interior, where the salty feta and earthy spinach play off the richness of the salmon. Serve atop a crisp salad or with a dollop of tzatziki for a refreshing twist.

Salmon and Couscous Mediterranean Bowl

Gently, the evening light fades, casting a warm glow over the kitchen where the Salmon and Couscous Mediterranean Bowl comes to life. This dish, a harmonious blend of flaky salmon and fluffy couscous, is a testament to the simple pleasures of cooking, inviting a moment of calm in the rush of daily life.

Ingredients

• 1 cup couscous (preferably whole wheat for extra texture)
• 1 1/4 cups water (or vegetable broth for more flavor)
• 2 salmon fillets (about 6 oz each, skin-on for crispiness)
• 1 tbsp olive oil (or any neutral oil)
• 1/2 tsp salt (adjust to taste)
• 1/4 tsp black pepper (freshly ground preferred)
• 1/2 cup cherry tomatoes, halved (or any small tomatoes)
• 1/4 cup cucumber, diced (peeled if desired)
• 2 tbsp feta cheese, crumbled (goat cheese can be a substitute)
• 1 tbsp lemon juice (freshly squeezed for brightness)
• 1 tbsp fresh dill, chopped (or 1 tsp dried dill)

Instructions

1. Preheat your oven to 375°F (190°C) to prepare for baking the salmon.
2. In a medium saucepan, bring the water (or vegetable broth) to a boil. Stir in the couscous, cover, and remove from heat. Let it sit for 5 minutes, then fluff with a fork. Tip: For extra flavor, toast the couscous in a dry pan before boiling.
3. While the couscous rests, season the salmon fillets with salt and pepper. Heat olive oil in an oven-safe skillet over medium-high heat. Place the salmon skin-side down and sear for 2-3 minutes until the skin is crispy.
4. Transfer the skillet to the preheated oven and bake the salmon for 8-10 minutes, or until it flakes easily with a fork. Tip: Avoid overcooking to keep the salmon moist.
5. In a large bowl, combine the cooked couscous, cherry tomatoes, cucumber, feta cheese, lemon juice, and dill. Gently toss to mix.
6. Divide the couscous mixture between two bowls. Top each with a baked salmon fillet. Tip: Drizzle with a little more olive oil and lemon juice before serving for extra zest.

Lightly, the flavors of the Mediterranean come together in this bowl, with the salmon’s richness perfectly balanced by the freshness of the vegetables and the tang of feta. Serve it with a side of warm pita bread for a complete meal that feels both nourishing and indulgent.

Mediterranean Salmon Pasta with Sun-Dried Tomatoes

Lately, I’ve found myself drawn to the simplicity and vibrancy of Mediterranean flavors, especially when they come together in a dish that feels both nourishing and indulgent. This salmon pasta, with its sun-dried tomatoes and herbs, is a testament to how a few quality ingredients can create something truly special.

Ingredients

• 8 oz salmon fillet, skin removed (wild-caught preferred for its flavor)
• 8 oz pasta (penne or fusilli works well)
• 1/4 cup sun-dried tomatoes in oil, drained and chopped (reserve 1 tbsp of the oil)
• 2 cloves garlic, minced (fresh is best for a pungent kick)
• 1/4 tsp red pepper flakes (adjust to spice preference)
• 1/4 cup fresh basil, chopped (plus extra for garnish)
• 1/4 cup grated Parmesan cheese (or Pecorino for a sharper taste)
• Salt and black pepper to taste

Instructions

1. Bring a large pot of salted water to a boil over high heat. Add the pasta and cook according to package instructions until al dente, about 10-12 minutes. Reserve 1/2 cup of pasta water before draining.
2. While the pasta cooks, heat the reserved sun-dried tomato oil in a large skillet over medium heat. Add the salmon fillet and cook for 3-4 minutes per side, until just cooked through. Remove from skillet and flake into large pieces.
3. In the same skillet, add the minced garlic and red pepper flakes. Cook for 30 seconds until fragrant, being careful not to burn.
4. Add the chopped sun-dried tomatoes and cooked pasta to the skillet. Toss to combine, adding reserved pasta water as needed to loosen the sauce.
5. Gently fold in the flaked salmon, basil, and Parmesan cheese. Season with salt and black pepper to taste.

Off the heat, the pasta should be glossy with the oil and cheese, clinging to each piece of salmon and tomato. Serve it with a sprinkle of extra basil and a drizzle of good olive oil for a dish that’s as beautiful as it is delicious.

Slow Cooker Mediterranean Salmon Stew

Dusk settles softly outside, and the kitchen fills with the promise of a meal that’s both nourishing and steeped in the warmth of Mediterranean flavors. This slow cooker salmon stew is a gentle embrace of the sea, mingled with herbs and tomatoes, perfect for those evenings when time seems to stretch endlessly.

Ingredients

• 1.5 lbs salmon fillets, skin-on (for richer flavor)
• 2 cups cherry tomatoes, halved (or substitute with diced Roma tomatoes)
• 1 large yellow onion, thinly sliced (about 1 cup)
• 3 cloves garlic, minced (adjust to taste)
• 1/2 cup Kalamata olives, pitted
• 1/4 cup capers, drained
• 2 tbsp extra virgin olive oil (or any neutral oil)
• 1 tsp dried oregano
• 1/2 tsp red pepper flakes (optional, for a hint of heat)
• 1 cup vegetable broth (low sodium preferred)
• Salt, to taste (start with 1/2 tsp)

Instructions

1. In a slow cooker, layer the sliced onions and minced garlic at the bottom to create a flavorful base.
2. Place the salmon fillets skin-side down over the onions and garlic, ensuring they fit snugly without overlapping.
3. Scatter the halved cherry tomatoes, Kalamata olives, and capers around and over the salmon.
4. Drizzle the olive oil evenly over the ingredients, then sprinkle with dried oregano, red pepper flakes, and salt.
5. Pour the vegetable broth gently around the edges to avoid washing away the seasonings.
6. Cover and cook on LOW for 3 hours, or until the salmon flakes easily with a fork but remains moist.
7. Tip: Avoid lifting the lid during cooking to maintain a consistent temperature.
8. Tip: For a thicker stew, remove the salmon fillets after cooking and simmer the liquid on HIGH for 10 minutes uncovered.
9. Tip: Garnish with fresh parsley or dill before serving for a bright, herby finish.

Comforting yet light, this stew pairs the tender, flaky salmon with the vibrant acidity of tomatoes and the briny pop of olives and capers. Serve it over a bed of couscous or with crusty bread to soak up every last drop of the savory broth.

Mediterranean Salmon and Avocado Salad

Under the soft glow of the kitchen light, this Mediterranean Salmon and Avocado Salad comes together like a quiet melody, blending the richness of the sea with the earth’s creamy offerings. It’s a dish that speaks of simplicity and elegance, perfect for those moments when you crave something nourishing yet effortless.

Ingredients

• 1 lb salmon fillet, skin-on (for crispiness)
• 2 ripe avocados, diced (slightly firm to hold shape)
• 1 cup cherry tomatoes, halved (or grape tomatoes for sweetness)
• 1/4 cup red onion, thinly sliced (soak in cold water to mellow)
• 2 tbsp extra virgin olive oil (or any neutral oil)
• 1 tbsp lemon juice (freshly squeezed for brightness)
• 1/2 tsp sea salt (adjust to taste)
• 1/4 tsp black pepper (freshly ground)
• 1/4 cup feta cheese, crumbled (optional for tanginess)
• 2 tbsp fresh dill, chopped (or parsley for a different herb note)

Instructions

1. Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper for easy cleanup.
2. Place the salmon fillet skin-side down on the prepared baking sheet. Drizzle with 1 tbsp olive oil and season with 1/4 tsp salt and 1/8 tsp black pepper.
3. Bake the salmon for 12-15 minutes, until the flesh flakes easily with a fork but remains moist inside.
4. While the salmon bakes, gently toss the diced avocados, cherry tomatoes, and red onion in a large bowl with the remaining olive oil, lemon juice, salt, and pepper to coat evenly.
5. Once the salmon is done, let it cool for a few minutes before flaking it into large chunks, discarding the skin if preferred.
6. Add the flaked salmon to the avocado mixture, along with the feta cheese and dill. Toss lightly to combine, being careful not to mash the avocados.
7. Serve immediately, or chill in the refrigerator for 30 minutes to let the flavors meld together more deeply.

As you take the first bite, the creamy avocados and flaky salmon create a harmony of textures, while the lemon and dill lift the dish with their freshness. For a stunning presentation, serve on a bed of mixed greens or with a side of crusty bread to soak up the dressing.

Grilled Salmon with Mediterranean Salsa Verde

Flickering through the memories of summer dinners, the simplicity and vibrancy of grilled salmon paired with a Mediterranean salsa verde stands out. It’s a dish that whispers of lazy afternoons and the joy of fresh, bold flavors coming together on a plate.

Ingredients

• 1 lb salmon fillet (skin-on for extra crispiness)
• 1/4 cup olive oil (or any neutral oil)
• 1 cup fresh parsley, finely chopped (stems removed for a smoother texture)
• 1/2 cup fresh basil, finely chopped
• 2 tbsp capers, drained (rinsed if too salty)
• 1 garlic clove, minced (adjust to taste)
• 1 lemon, zested and juiced (about 2 tbsp juice)
• 1/2 tsp salt (adjust to taste)
• 1/4 tsp black pepper (freshly ground preferred)

Instructions

1. Preheat your grill to medium-high heat, about 400°F, ensuring the grates are clean and lightly oiled to prevent sticking.
2. While the grill heats, pat the salmon fillet dry with paper towels to ensure a good sear, then brush both sides with olive oil and season with salt and pepper.
3. Place the salmon skin-side down on the grill. Cook for 4-5 minutes without moving to get a crispy skin, then gently flip and cook for another 3-4 minutes until the salmon is just opaque in the center.
4. In a bowl, combine the chopped parsley, basil, capers, minced garlic, lemon zest, and juice. Slowly whisk in the remaining olive oil until the mixture is cohesive but still rustic.
5. Remove the salmon from the grill and let it rest for 2 minutes to allow the juices to redistribute.
6. Spoon the Mediterranean salsa verde over the grilled salmon just before serving to maintain its vibrant color and freshness.

Combining the smoky richness of the salmon with the bright, herbaceous salsa verde creates a dish that’s both comforting and invigorating. Serve it alongside a crisp white wine and a simple arugula salad for a meal that feels like a celebration of summer’s bounty.

Mediterranean Salmon Wrap with Hummus and Greens

Gently, the flavors of the Mediterranean come together in this simple yet profound dish, a testament to the beauty of combining fresh ingredients with mindful preparation. It’s a meal that invites you to slow down, to savor each bite as if you were dining under the sun-dappled skies of the Aegean.

Ingredients

• 1 lb salmon fillet, skin-on (for extra flavor)
• 1/2 cup hummus (homemade or store-bought)
• 2 cups mixed greens (arugula adds a nice peppery note)
• 4 large whole wheat tortillas (or gluten-free alternative)
• 1 tbsp olive oil (or any neutral oil)
• 1/2 tsp salt (adjust to taste)
• 1/4 tsp black pepper (freshly ground preferred)
• 1 lemon, juiced (about 2 tbsp)
• 1/2 tsp garlic powder (or 1 fresh garlic clove, minced)

Instructions

1. Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper for easy cleanup.
2. Place the salmon fillet on the prepared baking sheet, skin side down. Drizzle with olive oil and sprinkle evenly with salt, black pepper, and garlic powder.
3. Bake the salmon in the preheated oven for 12-15 minutes, or until it flakes easily with a fork. Tip: For extra moisture, cover the salmon loosely with foil during the first 10 minutes of baking.
4. While the salmon bakes, warm the tortillas in a dry skillet over medium heat for about 30 seconds per side, just until pliable. This prevents them from cracking when rolled.
5. Once the salmon is done, let it rest for 2 minutes, then flake it into large chunks with a fork, discarding the skin if desired.
6. To assemble, spread 2 tbsp of hummus evenly over each tortilla. Top with a handful of mixed greens and a quarter of the flaked salmon. Drizzle with lemon juice.
7. Fold the sides of the tortilla inward, then roll tightly from the bottom to enclose the filling. Tip: If the tortilla cracks, a quick microwave for 10 seconds can make it more pliable.
8. Serve immediately, or wrap in parchment paper for a portable meal. The contrast of the creamy hummus with the flaky salmon and crisp greens makes each bite a delightful experience. For an extra touch, serve with a side of olives or a simple cucumber salad.

Vividly, the wrap presents a harmony of textures and flavors, from the tender salmon to the creamy hummus and the fresh crunch of greens. It’s a dish that’s as versatile as it is delicious, perfect for a quiet lunch at home or a picnic under the open sky.

Salmon Mediterranean Pizza on Whole Wheat Crust

Yesterday, as the evening light faded, I found myself craving something that bridges the comfort of home cooking with the vibrant flavors of the Mediterranean. This dish, a harmonious blend of rich salmon and fresh toppings on a wholesome whole wheat crust, is my answer to that craving.

Ingredients

• 1 whole wheat pizza crust (pre-made or homemade)
• 1/2 cup tomato sauce (homemade or store-bought, for a smoother base)
• 1 cup shredded mozzarella cheese (or a blend for more complexity)
• 1/2 lb salmon fillet, skin removed and diced (fresh is best for flavor)
• 1/4 cup red onion, thinly sliced (soak in water to mellow the sharpness)
• 1/4 cup Kalamata olives, pitted and halved (or any olives you prefer)
• 1 tbsp olive oil (extra virgin for a fruity note)
• 1 tsp dried oregano (rub between fingers to release oils)
• 1/2 tsp garlic powder (or fresh minced garlic for a punch)
• Salt and pepper (just a pinch to enhance flavors)

Instructions

1. Preheat your oven to 425°F (218°C) to ensure a crispy crust.
2. Lightly brush the whole wheat crust with olive oil to prevent sogginess.
3. Spread tomato sauce evenly over the crust, leaving a small border for the edges.
4. Sprinkle half the mozzarella cheese over the sauce as the first layer of melting goodness.
5. Distribute the diced salmon evenly across the pizza, ensuring each slice gets a piece.
6. Scatter the red onion slices and Kalamata olives over the salmon for a burst of color and flavor.
7. Top with the remaining mozzarella cheese, then sprinkle dried oregano and garlic powder over everything.
8. Season lightly with salt and pepper, remembering the olives add their own saltiness.
9. Bake in the preheated oven for 12-15 minutes, or until the cheese is bubbly and slightly golden.
10. Let the pizza rest for 2 minutes before slicing to allow the toppings to set.

The first bite reveals the crispness of the whole wheat crust against the tender salmon, while the olives and onion offer a delightful contrast. Serve it with a simple arugula salad dressed in lemon vinaigrette to complement the Mediterranean flavors.

Mediterranean Salmon and Lentil Soup

Falling into the rhythm of the evening, I find myself drawn to the simplicity and depth of a dish that feels both nourishing and evocative of distant shores. This Mediterranean Salmon and Lentil Soup is a testament to the beauty of combining humble ingredients with a touch of elegance, creating a meal that’s as comforting as it is vibrant.

Ingredients

• 1 tbsp olive oil (or any neutral oil)
• 1 medium onion, diced
• 2 garlic cloves, minced
• 1 cup dried green lentils, rinsed
• 4 cups vegetable broth (adjust saltiness to taste)
• 1 lb salmon fillet, skin removed and cut into chunks
• 1 tsp dried oregano
• 1/2 tsp ground cumin
• Salt and pepper (adjust to taste)
• 2 cups baby spinach
• 1 lemon, juiced

Instructions

1. Heat olive oil in a large pot over medium heat until shimmering.
2. Add diced onion and sauté until translucent, about 5 minutes.
3. Stir in minced garlic and cook for another minute until fragrant.
4. Add rinsed lentils, vegetable broth, oregano, and cumin. Bring to a boil.
5. Reduce heat to low, cover, and simmer for 25 minutes until lentils are tender.
6. Season salmon chunks with salt and pepper, then gently place them into the pot.
7. Cover and cook for 5-7 minutes until salmon is just cooked through.
8. Stir in baby spinach and lemon juice, cooking until spinach is wilted, about 2 minutes.
9. Adjust seasoning with salt and pepper if needed.

Kindly let the soup sit for a few minutes before serving to allow the flavors to meld beautifully. The tender lentils and flaky salmon create a delightful contrast in textures, while the lemon adds a bright finish. Serve with a crusty bread to soak up every last drop of this nourishing broth.

Baked Salmon with Mediterranean Ratatouille

Beneath the golden hues of the evening light, this dish brings together the richness of the ocean and the earth in a harmonious blend. It’s a celebration of simplicity and flavor, where each ingredient sings in its own right, yet comes together to create something truly special.

Ingredients

• 1 lb salmon fillet (skin-on for extra flavor)
• 2 tbsp olive oil (or any neutral oil)
• 1 tsp salt (adjust to taste)
• 1/2 tsp black pepper (freshly ground preferred)
• 1 medium eggplant, diced (about 2 cups)
• 1 medium zucchini, diced (about 1 1/2 cups)
• 1 red bell pepper, diced (about 1 cup)
• 1 small onion, diced (about 1/2 cup)
• 2 cloves garlic, minced
• 1 can (14.5 oz) diced tomatoes (undrained)
• 1 tsp dried oregano
• 1/2 tsp dried basil

Instructions

1. Preheat your oven to 375°F (190°C) to ensure it’s ready for baking.
2. Season the salmon fillet with 1/2 tsp salt and 1/4 tsp black pepper, gently rubbing the spices into the flesh.
3. Heat 1 tbsp olive oil in a large oven-safe skillet over medium heat. Once hot, add the salmon skin-side down and cook for 3 minutes to crisp the skin.
4. Remove the salmon from the skillet and set aside on a plate.
5. In the same skillet, add the remaining 1 tbsp olive oil, then sauté the onion and garlic until translucent, about 2 minutes.
6. Add the eggplant, zucchini, and red bell pepper to the skillet, cooking for 5 minutes until they begin to soften.
7. Stir in the diced tomatoes, oregano, basil, remaining 1/2 tsp salt, and 1/4 tsp black pepper. Let the mixture simmer for 5 minutes to blend the flavors.
8. Nestle the salmon fillet into the ratatouille, skin-side up, and transfer the skillet to the oven.
9. Bake for 12-15 minutes, or until the salmon flakes easily with a fork and the vegetables are tender.
10. Let the dish rest for 5 minutes before serving to allow the flavors to meld further.

Melt-in-your-mouth salmon paired with the vibrant, chunky ratatouille offers a delightful contrast in textures. Serve it atop a bed of quinoa or with a slice of crusty bread to soak up the savory juices for a meal that feels both nourishing and indulgent.

Mediterranean Salmon and Orzo Salad

Dappled sunlight filters through the kitchen window as I ponder the simplicity and vibrancy of Mediterranean flavors, a perfect harmony of health and indulgence. This salmon and orzo salad is a testament to the joy of cooking with fresh, colorful ingredients, offering a light yet satisfying meal that dances on the palate.

Ingredients

• 1 cup orzo pasta (or any small pasta)
• 2 salmon fillets, skin-on (about 6 oz each, for optimal flavor)
• 2 tbsp olive oil (extra virgin preferred, or any neutral oil)
• 1/2 cup cherry tomatoes, halved (add more for sweetness)
• 1/4 cup red onion, finely diced (soak in cold water to mellow)
• 1/4 cup Kalamata olives, pitted and halved (or any brine-cured olives)
• 2 tbsp fresh dill, chopped (dried can substitute in a pinch)
• 1 tbsp lemon juice (freshly squeezed for brightness)
• Salt and pepper (adjust to taste)

Instructions

1. Preheat your oven to 375°F (190°C) to prepare for roasting the salmon.
2. Bring a medium pot of salted water to a boil, then add the orzo, cooking until al dente, about 8-10 minutes. Drain and set aside to cool slightly.
3. While the orzo cooks, season the salmon fillets with salt and pepper on both sides.
4. Heat 1 tbsp of olive oil in an oven-safe skillet over medium-high heat. Place the salmon skin-side down and sear for 2-3 minutes until the skin is crispy.
5. Transfer the skillet to the preheated oven and roast the salmon for another 6-8 minutes, or until it flakes easily with a fork.
6. In a large bowl, combine the cooked orzo, cherry tomatoes, red onion, Kalamata olives, and dill. Drizzle with the remaining olive oil and lemon juice, tossing gently to combine.
7. Flake the roasted salmon into large pieces, removing the skin if desired, and fold gently into the orzo salad.
8. Season the salad with additional salt and pepper if needed, and let it sit for 5 minutes to allow the flavors to meld.

As you take your first bite, notice the contrast of textures—the tender flakes of salmon against the chewy orzo, punctuated by the crisp vegetables. The lemony dressing ties everything together, making it a refreshing dish that’s as suited for a quiet dinner as it is for a lively gathering. A drizzle of extra olive oil just before serving can elevate it further, adding a luxurious finish.

Salmon with Mediterranean Herb Crust

On evenings like these, when the light fades gently into the horizon, I find myself drawn to dishes that are both simple and soulful. This salmon, adorned with a Mediterranean herb crust, is one such dish—a melody of flavors that sings of sun-drenched shores and herb-scented breezes.

Ingredients

• 1 lb salmon fillet (skin-on for extra crispiness, or skinless if preferred)
• 1/4 cup breadcrumbs (panko for a lighter crust, or regular for more texture)
• 2 tbsp olive oil (or any neutral oil)
• 1 tbsp dried Mediterranean herbs (a mix of oregano, thyme, and rosemary works beautifully)
• 1/2 tsp salt (adjust to taste)
• 1/4 tsp black pepper (freshly ground for the best flavor)
• 1 lemon (for zest and juice, adds a bright note)

Instructions

1. Preheat your oven to 375°F (190°C) to ensure it’s ready for baking.
2. In a small bowl, mix the breadcrumbs, Mediterranean herbs, salt, and pepper. Tip: Rubbing the herbs between your fingers before adding them can release more of their aromatic oils.
3. Pat the salmon fillet dry with paper towels to help the crust adhere better.
4. Brush the top of the salmon with olive oil, then evenly press the breadcrumb mixture onto it. Tip: Use the back of a spoon to gently press the crust into the salmon for an even coating.
5. Place the salmon on a baking sheet lined with parchment paper and bake for 12-15 minutes, or until the crust is golden and the salmon flakes easily with a fork. Tip: For an extra crispy top, broil for the last 2 minutes of cooking.
6. While the salmon bakes, zest the lemon and squeeze its juice into a small bowl.
7. Once the salmon is done, drizzle it with the lemon juice and sprinkle the zest over the top for a fresh finish.

Rich in flavor and with a crust that offers a delightful contrast to the tender salmon beneath, this dish is a celebration of simplicity. Serve it alongside a crisp salad or over a bed of quinoa for a meal that feels both nourishing and indulgent.

Mediterranean Salmon and Chickpea Salad

Now, as the evening light fades, I find myself drawn to the simplicity and richness of a dish that feels both nourishing and indulgent. This Mediterranean Salmon and Chickpea Salad is a melody of flavors and textures, a testament to the beauty of combining simple ingredients with care.

Ingredients

• 1 lb salmon fillet, skin-on (for crispiness)
• 1 can (15 oz) chickpeas, drained and rinsed (or cooked from dry)
• 2 tbsp olive oil (or any neutral oil)
• 1 tsp smoked paprika (adjust to taste)
• 1/2 tsp salt (adjust to taste)
• 1/4 tsp black pepper (freshly ground preferred)
• 1 cup cherry tomatoes, halved (for a burst of freshness)
• 1/2 cup red onion, thinly sliced (soak in cold water to mellow)
• 2 tbsp lemon juice (freshly squeezed for brightness)
• 1/4 cup parsley, chopped (or cilantro for a different twist)

Instructions

1. Preheat your oven to 400°F (200°C) to ensure it’s ready for the salmon.
2. Pat the salmon fillet dry with paper towels; this helps the skin crisp up beautifully.
3. Rub the salmon with 1 tbsp olive oil, then season evenly with smoked paprika, salt, and black pepper.
4. Place the salmon on a baking sheet, skin-side down, and bake for 12-15 minutes, until the flesh flakes easily with a fork.
5. While the salmon cooks, heat the remaining 1 tbsp olive oil in a pan over medium heat. Add the chickpeas and a pinch of salt, sautéing until slightly crispy, about 5 minutes.
6. In a large bowl, combine the crispy chickpeas, cherry tomatoes, red onion, lemon juice, and parsley. Gently toss to mix.
7. Once the salmon is done, let it rest for 2 minutes, then flake it into large pieces over the salad.

Gently toss the salad once more to distribute the salmon evenly. The contrast between the crispy salmon skin, the creamy chickpeas, and the juicy tomatoes creates a symphony of textures. Serve it atop a bed of greens for an extra layer of freshness, or enjoy it as is, straight from the bowl.

Grilled Salmon with Mediterranean Vegetable Kabobs

Evenings like these call for something light yet fulfilling, a dish that carries the warmth of the sun and the freshness of the sea. Grilled salmon with Mediterranean vegetable kabobs is just that—a harmonious blend of flavors and textures that feels like a gentle embrace.

Ingredients

• 1 lb salmon fillet, skin-on (for extra flavor and crispiness)
• 1 red bell pepper, cut into 1-inch pieces (seeds removed)
• 1 zucchini, sliced into 1/2-inch rounds
• 1 red onion, cut into 1-inch chunks (layers separated)
• 2 tbsp olive oil (or any neutral oil)
• 1 tbsp lemon juice (freshly squeezed for brightness)
• 1 tsp dried oregano (adjust to taste)
• Salt and pepper (to season)
• 4 skewers (soaked in water for 30 minutes if wooden)

Instructions

1. Preheat your grill to medium-high heat, about 375°F, ensuring the grates are clean and lightly oiled to prevent sticking.
2. In a large bowl, toss the bell pepper, zucchini, and red onion with 1 tbsp olive oil, salt, and pepper until evenly coated.
3. Thread the vegetables onto the skewers, alternating between pieces for even cooking and visual appeal.
4. Brush the salmon fillet with the remaining 1 tbsp olive oil and lemon juice, then season with oregano, salt, and pepper.
5. Place the salmon skin-side down and the vegetable kabobs on the grill. Cover and cook for 4-5 minutes.
6. Carefully flip the kabobs and salmon (skin-side up now) using a spatula. Grill for another 4-5 minutes, or until the salmon flakes easily with a fork and the vegetables are charred and tender.
7. Remove from the grill and let the salmon rest for 2 minutes before serving to allow the juices to redistribute.

On the plate, the salmon’s crisp skin gives way to moist, flaky flesh, while the kabobs offer a smoky sweetness. Serve alongside a dollop of tzatziki or over a bed of quinoa for a complete meal that’s as nourishing as it is delightful.

Mediterranean Salmon Stuffed Peppers

Lately, I’ve found myself drawn to the simplicity and vibrancy of Mediterranean flavors, especially when they come together in a dish as comforting as stuffed peppers. This recipe, with its tender salmon and aromatic herbs, feels like a gentle embrace on a quiet evening.

Ingredients

• 4 large bell peppers, any color (halved and seeds removed for stuffing)
• 1 lb salmon fillet, skinless and diced (ensure it’s fresh for the best flavor)
• 1 cup cooked quinoa (or any grain you prefer, for a different texture)
• 1/2 cup feta cheese, crumbled (adds a salty, creamy contrast)
• 1/4 cup Kalamata olives, chopped (or any olives you have on hand)
• 2 tbsp olive oil (or any neutral oil, for sautéing)
• 1 tsp dried oregano (fresh oregano can be used if available)
• 1/2 tsp salt (adjust to taste)
• 1/4 tsp black pepper (freshly ground preferred)
• 1 lemon, zested and juiced (for a bright finish)

Instructions

1. Preheat your oven to 375°F (190°C) to ensure it’s ready for baking the peppers.
2. In a large skillet over medium heat, warm the olive oil, then add the diced salmon. Cook for about 3-4 minutes, just until it starts to turn opaque, stirring occasionally.
3. Add the cooked quinoa, feta cheese, Kalamata olives, dried oregano, salt, and black pepper to the skillet. Stir gently to combine, then remove from heat. Tip: The residual heat will continue to cook the salmon slightly, keeping it moist.
4. Stuff each bell pepper half with the salmon mixture, packing it lightly. Place them in a baking dish. Tip: For extra flavor, drizzle a little more olive oil over the top before baking.
5. Bake in the preheated oven for 25-30 minutes, until the peppers are tender and the edges are slightly charred. Tip: Check at the 20-minute mark to prevent over-charring.
6. Remove from the oven and let cool for 5 minutes. Sprinkle with lemon zest and a squeeze of lemon juice before serving.

Perfectly tender peppers give way to a filling that’s both hearty and light, with the salmon offering a rich counterpoint to the bright lemon and salty feta. Serve these atop a bed of greens for a complete meal, or alongside a crisp white wine to elevate the experience.

Salmon and Farro Mediterranean Salad

Today feels like the perfect day to share a dish that’s been a quiet favorite in my kitchen, a blend of hearty and wholesome that never fails to comfort. This salmon and farro Mediterranean salad is a dance of textures and flavors, a meal that feels both nourishing and indulgent.

Ingredients

• 1 cup farro (rinsed under cold water)
• 1 lb salmon fillet (skin-on for extra flavor, or skinless if preferred)
• 2 tbsp olive oil (or any neutral oil)
• 1 tsp salt (adjust to taste)
• 1/2 tsp black pepper (freshly ground for best flavor)
• 1 cup cherry tomatoes (halved)
• 1/2 cucumber (diced)
• 1/4 cup red onion (thinly sliced)
• 1/4 cup feta cheese (crumbled)
• 2 tbsp lemon juice (freshly squeezed)
• 1 tbsp dill (chopped, or substitute with parsley)

Instructions

1. Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
2. Place the salmon fillet on the prepared baking sheet, drizzle with 1 tbsp olive oil, and season with 1/2 tsp salt and 1/4 tsp black pepper.
3. Bake the salmon for 12-15 minutes, or until it flakes easily with a fork. Tip: For a crispier skin, broil for the last 2 minutes.
4. While the salmon bakes, cook the farro according to package instructions, usually about 20 minutes in boiling water, then drain and let cool slightly.
5. In a large bowl, combine the cooked farro, cherry tomatoes, cucumber, red onion, feta cheese, and dill.
6. In a small bowl, whisk together the remaining 1 tbsp olive oil, lemon juice, 1/2 tsp salt, and 1/4 tsp black pepper to make the dressing.
7. Flake the baked salmon into large pieces and gently fold into the salad along with the dressing.
8. Let the salad sit for 5 minutes before serving to allow the flavors to meld. Tip: For an extra touch, garnish with additional dill and a squeeze of lemon.

Here, the farro offers a chewy contrast to the tender salmon, while the fresh vegetables and tangy feta bring brightness to each bite. Consider serving this salad atop a bed of greens or with a side of warm pita for a more substantial meal.

Mediterranean Salmon with Artichokes and Capers

Mornings like these, when the light filters through the kitchen window just so, I find myself drawn to dishes that speak of the sea and sun. This Mediterranean salmon, with its vibrant companions of artichokes and capers, is one such dish—simple yet evocative, a melody of flavors that dances lightly on the palate.

Ingredients

– 4 salmon fillets (6 oz each, skin-on for crispiness)
– 1 cup artichoke hearts (quartered, packed in water)
– 2 tbsp capers (drained, for a briny punch)
– 3 tbsp olive oil (or any neutral oil)
– 1 lemon (zested and juiced, adjust to taste)
– 2 garlic cloves (minced, for aroma)
– Salt and pepper (to season)
– 1/4 cup fresh parsley (chopped, for garnish)

Instructions

1. Preheat your oven to 400°F (200°C), ensuring it’s fully heated for even cooking.
2. Pat the salmon fillets dry with paper towels; this helps achieve a crispy skin. Season both sides with salt and pepper.
3. Heat olive oil in a large oven-proof skillet over medium-high heat. Once hot, add the salmon fillets skin-side down. Cook for 3-4 minutes until the skin is golden and crispy.
4. Flip the salmon fillets carefully. Add the artichoke hearts, capers, and minced garlic around the salmon. Cook for another 2 minutes, stirring the vegetables gently.
5. Transfer the skillet to the preheated oven. Bake for 8-10 minutes, or until the salmon flakes easily with a fork.
6. Remove from the oven. Drizzle with lemon juice and sprinkle lemon zest and chopped parsley over the top for a fresh finish.

Tip: For an extra crispy skin, press down gently on the fillets with a spatula during the first few minutes of cooking.
Tip: If your skillet isn’t oven-proof, you can transfer everything to a baking dish before the oven step.
Tip: Let the salmon rest for a couple of minutes after baking; it allows the juices to redistribute.

This dish brings together the tender, flaky salmon with the tangy artichokes and capers, creating a harmony of textures and flavors. Try serving it over a bed of quinoa or with a side of roasted vegetables for a complete meal.

Salmon Mediterranean Tacos with Yogurt Dill Sauce

Yesterday, as the evening light faded, I found myself craving something that bridges the comfort of home cooking with the vibrant flavors of the Mediterranean. It led me to create a dish that’s both nourishing and a delight to the senses.

Ingredients

• 1 lb salmon fillets, skin-on (for extra flavor)
• 1 tbsp olive oil (or any neutral oil)
• 1 tsp smoked paprika (adjust to taste)
• 1/2 tsp salt
• 1/4 tsp black pepper
• 4 small flour tortillas (warmed for best texture)
• 1 cup Greek yogurt (full-fat for creaminess)
• 1 tbsp fresh dill, chopped (dried works in a pinch)
• 1 clove garlic, minced (or 1/2 tsp garlic powder)
• 1/2 cucumber, diced (for crunch)
• 1/4 red onion, thinly sliced (soak in cold water to mellow)

Instructions

1. Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
2. Place the salmon fillets on the prepared baking sheet, skin side down. Drizzle with olive oil and sprinkle smoked paprika, salt, and black pepper evenly over the top.
3. Bake for 12-15 minutes, or until the salmon flakes easily with a fork. Tip: Check at 12 minutes to avoid overcooking.
4. While the salmon bakes, mix Greek yogurt, chopped dill, and minced garlic in a small bowl to create the yogurt dill sauce. Set aside.
5. Warm the tortillas in a dry skillet over medium heat for about 30 seconds on each side, or until pliable. Tip: Keep them covered with a towel to stay warm.
6. Flake the baked salmon into large chunks, discarding the skin if desired.
7. To assemble, spread a generous spoonful of the yogurt dill sauce on each tortilla, top with flaked salmon, diced cucumber, and sliced red onion.
8. Fold the tortillas around the filling and serve immediately. Tip: For an extra touch, garnish with additional dill or a squeeze of lemon.

Unassuming at first glance, these tacos surprise with their layers of texture and depth of flavor. The creamy yogurt dill sauce complements the smoky salmon beautifully, while the fresh cucumber and onion add a crisp contrast. Serve them with a side of roasted vegetables or a simple salad for a complete meal that feels both indulgent and wholesome.

Mediterranean Salmon and Eggplant Parmesan

Perhaps there’s no better way to welcome the evening than with a dish that marries the heartiness of the Mediterranean with the comforting familiarity of American cuisine. This recipe, a blend of succulent salmon and tender eggplant, layered with rich Parmesan, is a testament to the beauty of simple ingredients coming together to create something truly special.

Ingredients

• 1 lb salmon fillet, skin-on (for extra flavor)
• 1 medium eggplant, sliced into 1/2-inch rounds (salt to remove bitterness)
• 1 cup marinara sauce (homemade or store-bought)
• 1/2 cup grated Parmesan cheese (freshly grated preferred)
• 2 tbsp olive oil (or any neutral oil)
• 1 tsp dried oregano (adjust to taste)
• Salt and pepper to taste

Instructions

1. Preheat your oven to 375°F (190°C) to ensure it’s ready for baking.
2. Season the salmon fillet with salt, pepper, and dried oregano, gently pressing the spices into the flesh.
3. Heat olive oil in a pan over medium heat, then sear the salmon skin-side down for 3-4 minutes until crispy. Flip and cook for another 2 minutes. Remove from pan.
4. In the same pan, add a bit more oil if needed, and lightly fry the eggplant slices until golden brown on both sides, about 2 minutes per side.
5. In a baking dish, spread a thin layer of marinara sauce, then arrange the eggplant slices, salmon, and top with remaining sauce and Parmesan cheese.
6. Bake in the preheated oven for 15-20 minutes, until the cheese is bubbly and golden.
7. Let it rest for 5 minutes before serving to allow the flavors to meld beautifully.

How the salmon flakes effortlessly under the fork, mingling with the creamy eggplant and the sharpness of Parmesan, creates a dish that’s as satisfying to eat as it is to prepare. Serve it over a bed of quinoa or with a side of crusty bread to soak up the sauce.

Conclusion

Certainly, this roundup of 24 Delicious Mediterranean Diet Salmon Recipes offers a treasure trove of healthy, flavorful options perfect for any home cook looking to spice up their meal routine. We invite you to dive into these dishes, share your favorites in the comments, and spread the love by pinning your top picks on Pinterest. Happy cooking!

Bella Bacinos