Mediterranean Baked Salmon with Feta & Sun-Dried Tomatoes

There are few dishes that embody the heart of Mediterranean cuisine quite like this baked salmon topped with feta cheese, sun-dried tomatoes, spinach, and aromatic herbs. It’s the kind of meal that bridges rustic simplicity and restaurant elegance — fresh, colorful, and bursting with flavor. The combination of tangy feta, sweet roasted tomatoes, and tender, flaky salmon makes each bite an unforgettable experience.

What’s more, this recipe is incredibly nutritious. Salmon is loaded with omega-3 fatty acids, high-quality protein, and essential vitamins. The addition of Mediterranean ingredients — olive oil, garlic, feta, and sun-dried tomatoes — amplifies not only the taste but also the health benefits.

Whether you’re cooking for family, hosting a dinner, or meal-prepping for a busy week, this recipe fits all occasions.

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🧂 Ingredients

Serves 4

For the Salmon:

• 1 ½ to 2 pounds (700–900 g) fresh salmon fillet (skin-on or skinless)

• 2 tablespoons olive oil

• 1 teaspoon sea salt (adjust to taste)

• ½ teaspoon black pepper

• 1 teaspoon dried oregano

• ½ teaspoon dried thyme

• Juice of ½ lemon

For the Mediterranean Topping:

• 1 small red onion, finely chopped

• 3 garlic cloves, minced

• 2 cups baby spinach (lightly wilted)

• ½ cup sun-dried tomatoes, sliced (packed in oil preferred)

• ¾ cup crumbled feta cheese

• 2 tablespoons chopped walnuts or pine nuts (optional)

• 1 tablespoon olive oil (for sautéing)

• 1 tablespoon balsamic vinegar (optional but enhances depth)

• Zest of ½ lemon

• Fresh parsley or basil for garnish

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🍳 Instructions

Step 1: Prepare the Oven and Pan

Preheat your oven to 400°F (200°C).
Line a baking sheet with parchment paper or foil. Place the salmon fillet in the center, skin-side down if it has skin.

Pat the salmon dry with a paper towel. This step ensures that the seasoning sticks and the fish bakes evenly without steaming.

Step 2: Season the Salmon

Brush olive oil over the salmon fillet. Sprinkle evenly with salt, pepper, oregano, and thyme.
Squeeze half a lemon’s juice over the surface — this helps brighten the flavors and tenderize the fish. Set aside while preparing the topping.

Step 3: Sauté the Aromatics

In a skillet over medium heat, add a tablespoon of olive oil.
Add the chopped red onion and sauté for about 2–3 minutes until soft and slightly golden. Stir in minced garlic and cook for another 30 seconds until fragrant.

Add the spinach and cook just until wilted — this should take about 1 minute. Remove from heat and stir in sliced sun-dried tomatoes.

At this point, you can also drizzle a bit of balsamic vinegar for extra richness and tang.

Step 4: Assemble the Topping

Spoon the sautéed spinach mixture evenly over the salmon.
Sprinkle with crumbled feta cheese, chopped nuts (if using), and lemon zest. The feta will soften beautifully during baking and blend with the oils from the tomatoes and salmon to form a delicious, slightly tangy crust.

Step 5: Bake to Perfection

Bake in the preheated oven for 15–20 minutes, depending on the thickness of your fillet.
For reference:

• Thin fillets (~1 inch): 15 minutes

• Thicker fillets (~1.5 inches): 18–20 minutes

You’ll know it’s done when the salmon flakes easily with a fork and the feta is slightly golden.

Step 6: Rest and Serve

Once baked, let the salmon rest for about 5 minutes before slicing. This allows the juices to redistribute, keeping the fish moist and tender.

Garnish with freshly chopped parsley or basil, and a light drizzle of olive oil if desired.

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🍽️ Serving Suggestions

This dish pairs wonderfully with:

• Lemon herb quinoa or couscous

• Garlic roasted potatoes

• Steamed asparagus or grilled zucchini

• A crisp Greek salad on the side

For a lighter meal, you can serve it over a bed of mixed greens and drizzle with a light vinaigrette.

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❤️ Why You’ll Love This Recipe

1. Wholesome & Healthy: Packed with protein, omega-3s, and nutrient-rich greens.

2. Bursting with Flavor: The saltiness of feta and sweetness of tomatoes complement the rich salmon perfectly.

3. No Complicated Steps: Everything is baked in one dish — less cleanup, more flavor.

4. Flexible: Works with trout, cod, or even chicken breast if you prefer another protein.

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🧠 Cooking Tips & Variations

• For extra creaminess: Mix feta with a spoonful of Greek yogurt before topping the salmon.

• For spice lovers: Add a pinch of red chili flakes or smoked paprika to the seasoning.

• For dairy-free version: Substitute feta with vegan cheese or omit it entirely and increase the seasoning.

• For air fryer: Cook at 375°F (190°C) for about 10–12 minutes; check halfway through.

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🧮 Nutritional Benefits (per serving)

Approximate values (may vary by ingredients):

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🗣️ Related Questions

1. Can I use frozen salmon?
Yes! Thaw it fully in the refrigerator overnight and pat it dry before seasoning. Avoid microwaving it, as it may partially cook the edges.

2. Can I substitute sun-dried tomatoes with fresh ones?
You can use cherry tomatoes roasted with olive oil and herbs. However, sun-dried tomatoes bring a deeper, tangier flavor that complements feta beautifully.

3. How do I prevent salmon from drying out?
Avoid overbaking. Always check for doneness at the 15-minute mark — once it flakes easily, it’s ready.

4. Is this recipe keto-friendly?
Absolutely. It’s naturally low in carbs and high in healthy fats.

5. Can I meal prep this?
Yes! Store in airtight containers in the refrigerator for up to 3 days. Reheat gently in the oven or microwave before serving.

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🌿 Final Thoughts

This Baked Salmon with Feta and Sun-Dried Tomatoes is more than just a recipe — it’s a wholesome experience of Mediterranean living: colorful, fresh, and satisfying without being heavy. It’s a reminder that healthy food doesn’t need to be complicated to taste luxurious.

The salty crumble of feta melting into juicy flakes of salmon, the sweetness of roasted tomatoes, and the aroma of herbs will make this dish a go-to in your kitchen rotation.