What is in Mediterranean salmon?

Mediterranean salmon typically includes fresh salmon fillets seasoned with a blend of Mediterranean herbs like oregano, basil, and thyme. It’s often cooked with olive oil, garlic, lemon, cherry tomatoes, and sometimes olives or feta cheese for bold, heart-healthy flavor.

Is salmon ok for a Mediterranean diet?

Yes! Salmon is highly encouraged in the Mediterranean diet due to its high omega-3 fatty acid content. It’s a lean protein that supports heart health, reduces inflammation, and fits perfectly into the diet’s emphasis on seafood and healthy fats.

What pairs well with Mediterranean salmon?

Great side dishes for Mediterranean salmon include couscous, roasted vegetables, tabbouleh, hummus with pita, and Greek salads. It also pairs well with tzatziki sauce, garlic aioli, or a drizzle of lemon vinaigrette.

Is it better to pan fry or oven bake salmon?

Both methods are great depending on your preference. Pan-frying gives you a crisp edge and fast cooking, while oven-baking keeps the salmon juicy with less active cooking time. Either works beautifully with Mediterranean ingredients.

What is the healthiest salmon in the world?

Wild-caught Alaskan salmon, especially Sockeye or Coho, is considered among the healthiest due to its high omega-3 content and low contaminants. It's an ideal choice for making Mediterranean salmon recipes.

What is in Mediterranean seasoning?

Mediterranean seasoning blends typically include oregano, basil, thyme, garlic powder, onion powder, rosemary, and lemon zest. Some versions also feature red pepper flakes, dill, or marjoram.

Mediterranean Salmon – The Best Heart-Healthy Recipe You’ll Love (2025)

Name: Mediterranean Salmon
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Cuisine: Mediterranean
Ingredients: 2 salmon fillets (6 oz each, skin on or off); 1 tablespoon extra virgin olive oil; Juice of 1 lemon; 2 cloves garlic, minced; 1 teaspoon Mediterranean seasoning blend (or use oregano, basil, thyme mix); 1/4 teaspoon sea salt; 1/4 teaspoon cracked black pepper; 1/2 cup cherry tomatoes, halved; 1/4 cup Kalamata olives, sliced; 1/4 red onion, thinly sliced; 2 tablespoons chopped fresh parsley; Optional: crumbled feta, lemon wedges

Description

A quick and heart-healthy Mediterranean salmon recipe made with lemon, garlic, olive oil, and vibrant herbs. Perfect for dinner, meal prep, or a light anti-inflammatory meal.

Ingredients

Scale

2 salmon fillets (6 oz each, skin on or off)
1 tablespoon extra virgin olive oil
Juice of 1 lemon
2 cloves garlic, minced
1 teaspoon Mediterranean seasoning blend (or use oregano, basil, thyme mix)
1/4 teaspoon sea salt
1/4 teaspoon cracked black pepper
1/2 cup cherry tomatoes, halved
1/4 cup Kalamata olives, sliced
1/4 red onion, thinly sliced
2 tablespoons chopped fresh parsley
Optional: crumbled feta, lemon wedges

Instructions

Preheat oven to 375°F. Line a baking sheet with parchment paper.
In a small bowl, mix olive oil, lemon juice, garlic, Mediterranean seasoning, salt, and pepper.
Rub the marinade over the salmon fillets and let them rest for 15–30 minutes.
Place salmon on the baking sheet, surround with tomatoes, olives, and onions.
Bake for 12–15 minutes or until salmon flakes easily and reaches 135–145°F internally.
Garnish with parsley and optional feta. Serve with your favorite Mediterranean sides.

Notes

For air fryer: Cook at 390°F for 8–10 minutes.
For foil pack: Bake sealed at 400°F for 15–18 minutes.
Wild-caught salmon is recommended for the highest nutritional value.
Perfect with couscous, quinoa, or roasted vegetables.
Can be made dairy-free by skipping feta.

Prep Time: 10 minutes
Cook Time: 15 minutes
Category: Dinner, Main Dish
Method: Baked, Grilled (with variation options)
Cuisine: Mediterranean

Keywords: Mediterranean salmon, baked salmon recipe, healthy salmon dinner, lemon garlic salmon, Mediterranean fish recipe, salmon for meal prep