Easy Salmon and Veggies (Mediterranean Diet Recipe)
My favorite Mediterranean diet recipe is this easy salmon and veggies, with roasted cherry tomatoes, olives, and onion all in one pan. It’s a fast and easy dinner that’s healthy and satisfying!
One of the easiest ways to eat healthy without really trying? The Mediterranean diet. I used to eat vegetarian but as I started adding back fish and eventually chicken, I fell in love with this way of eating.
As an expert in this way of eating, here is a Mediterranean diet recipe I recommend most: my one pan salmon and veggies! Here the salmon roasts on a bed of cherry tomatoes, olives, and lemons that make a sort of punchy sauce. It takes only only 15 minutes to prep and 15 minutes to bake, making it perfect for easy healthy dinners.
Why This Recipe Works
I’ve written a lot about this way of eating: in my 50 easy Mediterranean diet recipes collection and most notably in my upcoming cookbook, Mediterranean Every Night. I’ve learned that the recipes that work best are ones that are actually delicious and easy, and don’t feel like they’re part of a “diet.” Here’s why you’ll love this one:
- It’s in one pan. Throw everything in a pan and then forget about it for 15 minutes.
- The vegetables make their own sauce. They break down turning this into a real “main course dish” versus just roast salmon.
- It’s weeknight fast. All you need are 30 minutes!
What Makes This a Mediterranean Diet Recipe
I often see recipes labeled “Mediterranean diet” because they have feta on them, or are vaguely culturally Mediterranean. But Mediterranean diet is simply a foods list that includes olives oil, whole grains, veggies, seafood and poultry, and limited dairy and red meat. Here’s why this roast salmon and veggies is a Mediterranean diet recipe:
- Olive oil for cooking. There’s no butter: all need are 2 tablespoons olive oil for the whole dish.
- No dairy. Dairy in moderation is allowed on the Mediterranean diet, but to keep the overall dairy low it’s not included in this recipe (though I often use it for fish like this baked tilapia).
- Fish in moderation, not meat. The Mediterranean diet recommends eating seafood a few times a week and limiting red meat. Salmon is a great way to do this and get all the benefits of this lean protein (see my 28 day Mediterranean diet meal plan for more about how to fit seafood in weekly).
- Lots of added vegetables. The main protein is surrounded by lots of colorful vegetables; though you should add more as sides, too (see below).
Key Ingredient Notes
- Salmon: I like using skin-on fillets and I find fresh tastes best, though you can also use defrosted frozen. Here’s my guide on how to buy sustainable seafood.
- Cherry tomatoes: I think a mix of yellow and red looks pretty here, but use whatever good cherry tomatoes you can find. These days most grocery stores in the US have good greenhouse grown tomatoes in all seasons.
- Olives: Kalamata olives add a salty pop and if you have them on hand I like adding some Castelvetrano olives for a flavor and color contrast.
- Capers: These add to the briny flavor and give a salty pop; they’re key to this recipe so make sure to seek them out at the store.
- Smoked paprika: This is the most important spice here; it adds a nice smoky, savory flavor to the dish.
Serving Suggestions
This salmon and veggies makes an easy Mediterranean diet meal when combined with a few sides that add fiber, like beans and whole grains. Here are some ideas:
- Beans or lentils like my Mediterranean chickpea salad, dense bean salad, lentil salad, or cannellini bean salad
- Whole grains like seasoned quinoa, farro, lemon rice, or Mediterranean quinoa salad
- Green salads like my simple arugula salad, crisp apple salad, or a green salad with Greek salad dressing
- See more ideas in my 30 best sides for salmon guide.
Variations to Try
Here are a few ways you can vary this recipe:
- Add feta: You can also add feta to this mixture to add extra protein and flavor, like my baked tilapia with feta.
- White beans: Throw in white beans with a few extra pinches of salt.
- Add artichoke hearts or roasted red peppers to the vegetables for even more veggies.
- Swap the protein. Tilapia, cod and halibut also work here: just adjust the bake time based on the thickness.
- Serve it a as a bowl. Serve it over grains in a bowl, like my Mediterranean rice bowl or farro bowl.
Video: Watch Me Make Salmon & Veggies
Storage and Leftovers
Store leftover salmon and veggies in the refrigerator for up to 3 days. You can reheat gently in the oven or eat it at room temperature. It also tastes good cold, flaked over whole grains or greens. You can also make it into new creations: see my leftover salmon recipes.
Dietary Notes
This Mediterranean diet recipe is gluten-free, dairy-free, and pescatarian.
Mediterranean Diet Recipe: Easy Salmon and Veggies
My favorite Mediterranean diet recipe is this easy salmon and veggies, with roasted cherry tomatoes, olives, and onion all in one pan. It’s a fast and easy dinner that’s healthy and satisfying!
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Yield: 4 1x
- Category: Dinner
- Method: Baked
- Cuisine: Mediterranean
- Diet: Dairy-Free, Gluten-Free, Mediterranean Diet, Vegan, Vegetarian
Ingredients
- 1 pint cherry tomatoes, sliced in half (yellow and red if possible)
- ¼ cup olives, halved (Kalamata, or a mix of Kalamata and a mild green olive like Castelvetrano)
- ½ red onion, thinly sliced
- 3 garlic cloves, minced
- 2 tablespoons drained capers
- 1 small lemon, thinly sliced into rings
- 2 tablespoons olive oil, divided
- 1 ¼ teaspoons kosher salt, divided
- 1 ½ pounds salmon fillets
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- ½ teaspoon onion powder
- ¼ teaspoon cumin
- Freshly ground black pepper
- Finely chopped fresh parsley or dill, for garnish
Instructions
- Preheat the oven to 425°F. Let the fish sit at room temperature while preheating (or brine it; see Notes).
- Place the chopped vegetables and lemon slices in the bottom of a 9 x 13″ baking dish. Mix with 1 tablespoon olive oil, ¼ teaspoon salt, and fresh ground black pepper.
- Pat the salmon dry. Rub it with 1 tablespoon olive oil and 1 teaspoon kosher salt (see Notes) split between the filets. Place it on top of the vegetables in the pan. Mix the smoked paprika, garlic powder, onion powder, and cumin together, then sprinkle the fillets with the seasonings. Sprinkle the capers over the top.
- Place the pan in the oven and bake for 15 to 20 minutes (depending on the thickness of the fish), until the fish is flaky and the internal temperature is 130 degrees Fahrenheit when measured with a food thermometer. Garnish with chopped parsley and remove the lemon slices when serving (or eat them if you like!).
Notes
Brining the salmon can help to avoid the “white stuff” or albumin that rises to the surface. To do so, in a shallow dish, whisk together 4 cups room temperature water and 3 tablespoons kosher salt until it dissolves. Place the salmon in the water and wait for 15 minutes. Then pat the salmon dry and season with ½ teaspoon salt instead of 1 teaspoon.
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