Mediterranean Salmon Bake Dish

This Mediterranean salmon bake transforms an ordinary weeknight dinner into a vibrant, nutrient-packed meal that feels like a special occasion dish without the fuss. The combination of flaky salmon topped with wilted spinach, sun-dried tomatoes, and melty feta creates layers of flavor that will transport you straight to the Mediterranean coast.

I first created this recipe when trying to convince my seafood-skeptical nephew to try salmon. The colorful toppings and familiar Mediterranean flavors won him over instantly, and now it's requested at nearly every family gathering.

Ingredients

• 2-pound salmon filet: the centerpiece of this dish look for wild-caught when possible for best flavor and nutrition
• Avocado oil: has a high smoke point perfect for high-temperature roasting
• Sea salt: enhances all the flavors without overpowering
• Garlic powder: provides even flavor distribution throughout the dish
• Red onion: adds a pleasant bite and beautiful color contrast
• Sun-dried tomatoes: concentrated bursts of sweet-tart flavor that pair perfectly with salmon
• Baby spinach: wilts beautifully and adds nutrients without strong flavor
• Feta cheese crumbles: brings briny tanginess that cuts through the richness of the salmon
• Pesto sauce: optional but adds incredible herbaceous depth to the finished dish

Step-by-Step Instructions

Prep the oven:

Set your oven to preheat at 400 degrees Fahrenheit. This temperature gives the perfect balance between cooking the salmon through while keeping it moist and tender. Position your rack in the center of the oven for even heat distribution.

Prepare the salmon:

Place your salmon filet on a parchment-lined baking sheet which prevents sticking and makes cleanup effortless. Drizzle with avocado oil and use a pastry brush to ensure even coverage across the entire surface. Season thoroughly with sea salt and garlic powder making sure to cover the edges too.

Initial bake:

Place the seasoned salmon in the preheated oven for 10 minutes. This initial bake starts cooking the salmon while you prepare the Mediterranean topping. The salmon will continue cooking after adding the topping.

Prepare the topping:

While the salmon bakes warm a skillet over medium heat with a small amount of avocado oil. Add the finely chopped red onion and sauté until translucent and slightly caramelized about 5 to 8 minutes. This softens the onion's sharp bite and brings out its natural sweetness.

Add vegetables:

Add the chopped sun-dried tomatoes to the skillet followed by all the baby spinach. Cover the skillet to create steam which quickly wilts the spinach. Stir occasionally until the spinach is completely wilted but still bright green.

Incorporate the cheese:

Stir the feta cheese crumbles into the warm vegetable mixture. The residual heat will slightly soften the cheese without completely melting it. This creates pockets of creamy tanginess throughout the topping.

Top and finish baking:

Remove the partially baked salmon from the oven and carefully spread the spinach mixture evenly across the top. Return to the oven and bake for an additional 8 to 10 minutes until the salmon reaches an internal temperature of 145 degrees Fahrenheit.

Final touches:

If using pesto drizzle it over the finished dish just before serving. Allow the salmon to rest for 3 to 5 minutes which helps the juices redistribute throughout the fish ensuring maximum moisture and flavor.

The sun-dried tomatoes are truly the secret weapon in this recipe. I discovered their magic when experimenting with Mediterranean flavors and found their intense sweetness creates the perfect counterpoint to the rich salmon and salty feta. My family now jokes that they'd eat anything if it had this sun-dried tomato topping.

Storing Your Leftovers

Leftover salmon will keep in an airtight container in the refrigerator for up to three days. I recommend storing any unused pesto separately to prevent the topping from becoming soggy. Reheat gently in a 275°F oven just until warmed through to prevent drying out the salmon. For a delicious next-day lunch, flake the cold leftover salmon and topping over mixed greens with a simple lemon vinaigrette.

Ingredient Swaps That Work

If you're looking to adapt this recipe based on what you have on hand, there are several successful substitutions. Olive oil works perfectly in place of avocado oil, though it has a slightly lower smoke point. Kale can substitute for spinach but will need a bit more cooking time to properly wilt. For a dairy-free version, omit the feta or replace with dairy-free cheese alternatives. The pesto can be store-bought for convenience or homemade if you have fresh basil available.

Perfect Pairings

This Mediterranean salmon bake pairs beautifully with several simple sides. A light quinoa or couscous salad complements the fish while soaking up any flavorful juices. Roasted lemon potatoes continue the Mediterranean theme and can cook alongside the salmon at the same temperature. For a lighter option, serve with a crisp cucumber and tomato salad dressed with olive oil and red wine vinegar. A chilled Pinot Grigio or light Sauvignon Blanc makes an excellent beverage pairing.

The Mediterranean Connection

This dish draws inspiration from the coastal regions of Greece, Italy, and Spain where seafood is celebrated with bright, fresh flavors. The combination of fish with vegetables, herbs, and cheese is a hallmark of Mediterranean cuisine, known for both incredible taste and impressive health benefits. The Mediterranean diet has been studied extensively for its positive effects on heart health, and this recipe incorporates many of its key components in one delicious dish.

Frequently Asked Questions

→ How can I tell if the salmon is fully cooked?

The salmon is done when it flakes easily with a fork and its internal temperature reaches 145°F (63°C). Always use a meat thermometer for accuracy.

→ Can I use frozen salmon for this dish?

Yes, but make sure to fully defrost the salmon and pat it dry before seasoning and baking for even cooking results.

→ What can I substitute for feta cheese?

You can use goat cheese, ricotta cheese, or even shredded mozzarella for a similar creamy texture.

→ Can I make this dish ahead of time?

While the dish is best served fresh, you can prepare the spinach mixture in advance and store it in the fridge. Add it to the salmon just before the second baking step.

→ Are there other side dishes that pair well with this?

Pair this salmon bake with roasted vegetables, a fresh garden salad, or a side of couscous for a complete Mediterranean-inspired meal.

→ Can I skip the pesto sauce?

Yes, the pesto sauce is optional and simply adds an extra layer of flavor. The dish is already flavorful without it.