🐟 Mediterranean Baked Salmon with Lemon, Garlic & Herbs
This dish is a Mediterranean favorite — light, flavorful, and full of healthy fats and antioxidants.
It combines the richness of salmon with zesty lemon, olive oil, and fresh herbs — a perfect balance of nutrition and taste.
🥣 Ingredients (Serves 2–3)
🐟 For the Salmon:
2 salmon fillets (150–200g each)
2 tbsp extra virgin olive oil
Juice of 1 lemon
2 cloves garlic, minced
1 tsp dried oregano or thyme
1 tsp paprika
Salt and pepper to taste
Fresh parsley or dill for garnish
🍅 Optional Mediterranean Add-ons:
8–10 cherry tomatoes, halved
8 olives (black or green), pitted
¼ red onion, sliced
1 tbsp capers (optional)
👩🍳 Instructions
Step 1: Prepare the Marinade
In a small bowl, whisk together olive oil, lemon juice, garlic, oregano, paprika, salt, and pepper.
Mix well until it forms a smooth marinade.
Step 2: Marinate the Salmon
Place the salmon fillets on a plate or baking dish.
Pour the marinade over them, making sure each piece is coated evenly.
Let sit for 15–20 minutes to absorb flavors.
Step 3: Add Mediterranean Veggies
Preheat oven to 190°C (375°F).
Arrange the marinated salmon on a baking sheet.
Scatter cherry tomatoes, olives, onion slices, and capers around the salmon.
Step 4: Bake
Bake uncovered for 15–18 minutes (depending on thickness).
The salmon should flake easily with a fork but remain juicy inside.
Optional: Broil for 2–3 minutes for a slightly crispy top.
Step 5: Serve
Transfer to a plate and drizzle any remaining pan juices over the top.
Garnish with fresh parsley or dill.
Serve with a side of couscous, quinoa, or Greek salad.
💚 Health & Nutrition Benefits
| Ingredient | Benefit |
|---|---|
| Salmon | Rich in omega-3 fatty acids — supports heart and brain health. |
| Olive oil | Provides healthy monounsaturated fats and antioxidants. |
| Lemon | Boosts immunity and aids digestion. |
| Garlic | Natural anti-inflammatory and detoxifying agent. |
| Tomatoes & Olives | Add fiber, vitamin C, and antioxidants. |
✅ Healthy Tips
🍽️ For meal prep — store leftovers in the fridge for up to 2 days.
🌿 Use wild-caught salmon for the best nutrients.
🧄 Add a spoon of Greek yogurt mixed with garlic and herbs as a dipping sauce.
🥦 Serve with roasted vegetables for extra fiber and vitamins.
