Mediterranean › Main Dishes

Mediterranean Salmon

Serves: 2 · 6 oz Fillet
By Ken Gray Published April 21, 2026
Mediterranean Salmon

We enjoy our salmon and the Mediterranean flavors. Many times this is used as a base for other meals, Salmon replaced with chicken, pork, etc ...

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Nutrition Facts

Per serving (6 oz Fillet)

Nutrition Facts
Calories 451
Total Fat 29.8 g
Sodium 401 mg
Total Carbohydrates 7.4 g
Dietary Fiber 2.1 g
Protein 37.8 g
Calcium 79 mg
Iron 1.5 mg

Instructions

  1. Preheat oven to 425°F. Let salmon sit at room temperature 10 minutes.
  2. In a small baking dish (or 8" pan), toss tomatoes, olives, onion, garlic, capers, and lemon slices with 1/2 tbsp olive oil, pinch of salt, and black pepper.
  3. Pat salmon dry. Rub with remaining 1/2 tbsp oil and 1/2 tsp salt. Sprinkle with paprika, garlic powder, onion powder, and cumin.
  4. Nestle salmon atop veggies, skin-side down. Bake 12-15 minutes until flaky and 130°F internally (use thermometer for precision).
  5. Rest 2 minutes, then garnish with parsley, feta, and a lemon squeeze.

Rate This Recipe

5 / 5 (1 ratings)

Recipe Techniques and Tips

Doneness and temperature

  • Aim for 125–130°F in the thickest part for moist salmon; pull from the oven at about 120–125°F and let carry-over heat finish it.

  • If you want to follow strict guidance, the USDA recommends 145°F, but that will be noticeably firmer and a bit drier.

  • Always use an instant‑read thermometer inserted horizontally from the side so you don’t visually shred the top of the fillet.

Prep for best texture and flavor

  • Take salmon out of the fridge about 10 minutes before cooking so it cooks more evenly and doesn’t overcook on the outside before the center is done.

  • Pat the salmon very dry (especially the top surface) before seasoning; this helps it roast, not steam, and gives a cleaner look.

  • Season a bit more assertively than you think with salt and your spice blend; the fat in the salmon and olive oil softens perceived salinity and spice.

Oven and pan setup

  • Preheat fully to 425°F; underheated ovens make the fish cook too long, drying it out.

  • Use a small-ish baking dish so the tomatoes, olives, and onions are snug around the fish and release juices that baste the fillets instead of burning in a thin layer.

  • Lightly oil the dish and the salmon instead of pouring lots of oil around; this keeps the plate glossy but not greasy.

Handling the vegetables and aromatics

  • Toss the cherry tomatoes, olives, onions, garlic, capers, and lemon slices with a little oil and salt before adding the salmon so they roast evenly and create a jammy, spoon-able sauce.

  • Cut the onions quite thin so they soften in the same time the salmon cooks; thicker pieces can stay harsh and underdone.

  • Use lemon slices plus a final squeeze of fresh juice at the end—baked lemon loses brightness, and the fresh squeeze gives that high‑end pop.

Timing and resting

  • For two 6‑oz fillets at 425°F, start checking around 10–11 minutes; depending on thickness, expect ~10–15 minutes total.

  • Pull the salmon when it flakes with gentle pressure but still looks slightly translucent in the very center; it will turn more opaque as it rests.

  • Let it rest 3–5 minutes in the hot pan, so juices redistribute and the carry-over cooking finishes the interior.

Herbed Lemon Rice can be used as a bed for the Salmon

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