🍣 Mediterranean Baked Salmon with Spinach, Feta & Sun-Dried Tomatoes

This Mediterranean Baked Salmon is a vibrant, flavorful, and nutrient-packed dish. Tender salmon fillets are baked on a bed of sautéed spinach, topped with tangy feta and sweet sun-dried tomatoes, creating a perfect balance of healthy fats, protein, and Mediterranean flavors 💚

It’s simple to make, gluten-free, and fits beautifully into a heart-healthy, Mediterranean-style diet.

🌿 Why It’s Mediterranean-Inspired

Salmon: rich in omega-3 fatty acids
Olive oil: healthy monounsaturated fats
Spinach: leafy greens packed with vitamins
Feta cheese: adds tanginess
Sun-dried tomatoes: natural sweetness and antioxidants
Garlic & herbs: classic Mediterranean seasoning

📝 Ingredients (Serves 4)

4 salmon fillets (about 150–180g each)
2 tbsp extra virgin olive oil
3 garlic cloves, minced
4 cups fresh spinach
½ cup crumbled feta cheese
¼ cup sun-dried tomatoes, chopped (oil-packed or rehydrated)
1 tsp dried oregano
½ tsp salt
½ tsp black pepper
Juice of ½ lemon
Lemon slices for garnish

👩‍🍳 Instructions

1️⃣ Preheat Oven

Preheat oven to 400°F (200°C) and lightly grease a baking dish.

2️⃣ Sauté Spinach

Heat 1 tbsp olive oil in a skillet over medium heat.
Add garlic and sauté 30 seconds.
Add spinach and cook until just wilted (2–3 minutes).
Season with salt and pepper.

3️⃣ Assemble

Spread wilted spinach evenly in the baking dish.
Place salmon fillets on top.
Sprinkle crumbled feta, chopped sun-dried tomatoes, and oregano over salmon.
Drizzle remaining olive oil and lemon juice on top.

4️⃣ Bake

Bake for 12–15 minutes, until salmon is cooked through and flakes easily with a fork.
Optional: broil for 2 minutes for a lightly golden top.

5️⃣ Serve

Garnish with fresh lemon slices.
Pair with quinoa, brown rice, or roasted vegetables.

🍽️ Serving Suggestions

✔ Mediterranean chopped salad
✔ Roasted or steamed vegetables
✔ Whole grain or cauliflower rice
✔ Drizzle of extra virgin olive oil

🥗 Health Highlights

High in protein and omega-3s
Low carb & heart-healthy
Rich in antioxidants from tomatoes and spinach
Vegetarian-friendly sides make it balanced and colorful

❓ Q & A

Q1: Can I use frozen salmon?

Yes, thaw completely and pat dry before assembling.

Q2: Can I make it dairy-free?

Omit the feta or use a plant-based cheese alternative.

Q3: How do I avoid soggy spinach?

Sauté spinach until just wilted and remove excess moisture before adding salmon.

Q4: Can I prepare it ahead?

Yes! Assemble in the dish, cover, refrigerate, and bake within 24 hours.

Q5: Can I add other vegetables?

Absolutely. Cherry tomatoes, bell peppers, or zucchini work well.

Q6: How do I store leftovers?

Store in an airtight container in the fridge up to 3 days. Reheat gently to avoid overcooking salmon.