Mediterranean Baked Salmon with Feta, Spinach & Roasted Tomatoes

A colorful, anti-inflammatory Mediterranean salmon recipe featuring tender salmon, creamy feta, nutrient-rich spinach, roasted cherry tomatoes, red onion, garlic, herbs, and extra-virgin olive oil. It’s an easy healthy dinner recipe that delivers high-quality protein and omega-3 fatty acids while fitting beautifully into a Mediterranean diet meal plan.

Health note: This recipe contains foods commonly associated with an anti-inflammatory eating pattern, particularly fatty fish, olive oil, leafy greens, tomatoes, garlic, and herbs. No single food or recipe can treat inflammation or disease.

🐟 Recipe at a Glance

Prep time: 15 minutes
Cook time: 18–25 minutes
Total time: 35–40 minutes
Servings: 4
Cuisine: Mediterranean-inspired
Calories: Approximately 520–560 per serving, depending on the salmon and amount of feta used
Best for: Healthy dinner, high-protein meals, Mediterranean diet, meal prep, family dinner

Ingredients

For the salmon

• 4 salmon fillets, about 6 oz (170 g) each
• 2 tablespoons extra-virgin olive oil
• 3 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon dried parsley
• ½ teaspoon smoked paprika
• ½ teaspoon black pepper
• ½ teaspoon sea salt
• 1 tablespoon fresh lemon juice
• 1 teaspoon lemon zest

For the Mediterranean topping

• 2 cups fresh baby spinach
• 1½ cups cherry tomatoes, halved
• ½ medium red onion, thinly sliced or diced
• ¾ cup crumbled feta cheese
• ¼ cup chopped sun-dried tomatoes, optional
• 2 tablespoons chopped fresh parsley
• 1 tablespoon chopped fresh dill, optional
• 1 tablespoon extra-virgin olive oil
• 1 tablespoon lemon juice
• ¼ teaspoon red pepper flakes, optional
• 2 tablespoons chopped walnuts or almonds, optional

Instructions

1. Prepare the oven

Preheat your oven to 400°F (200°C).

Line a baking dish or rimmed baking sheet with parchment paper. Arrange the salmon fillets skin-side down.

2. Season the salmon

Combine the olive oil, minced garlic, oregano, parsley, smoked paprika, black pepper, salt, lemon juice, and lemon zest.

Brush the mixture generously over each salmon fillet.

3. Prepare the vegetables

In a bowl, combine the spinach, cherry tomatoes, red onion, sun-dried tomatoes, parsley, dill, remaining olive oil, lemon juice, and red pepper flakes.

Toss gently.

4. Add the topping

Pile the spinach and tomato mixture over the salmon.

Scatter the crumbled feta generously over the top. Add walnuts or almonds if desired.

5. Bake

Bake for approximately 18–25 minutes, depending on the thickness of the salmon.

The salmon should flake easily with a fork. For food safety, use a food thermometer and cook salmon to an internal temperature of 145°F (63°C).

For more caramelized tomatoes and lightly browned feta, switch to broil for 1–2 minutes at the end, watching carefully.

6. Finish with lemon

Remove from the oven and let the salmon rest for about 3–5 minutes.

Finish with fresh lemon juice, parsley, and a drizzle of extra-virgin olive oil.

Serve immediately.

Why This Recipe Fits an Anti-Inflammatory Eating Pattern

This recipe combines several foods frequently emphasized in Mediterranean-style eating:

Salmon: A source of high-quality protein and EPA/DHA omega-3 fatty acids.

Extra-virgin olive oil: A staple of Mediterranean cuisine and a source of monounsaturated fat and polyphenols.

Spinach: Provides folate, vitamin K, carotenoids, and other micronutrients.

Tomatoes: Rich in lycopene and vitamin C.

Garlic and onions: Provide sulfur-containing compounds and plant antioxidants.

Herbs and lemon: Add substantial flavor without requiring excessive salt or heavy sauces.

Walnuts: An optional plant source of omega-3 ALA, fiber, and unsaturated fats.

The overall pattern—fish, vegetables, olive oil, herbs, nuts, and minimally processed ingredients—is more important than any individual “superfood.”

Serving Suggestions

For a balanced healthy meal, serve the salmon with one or two of these:

• Quinoa for additional protein and fiber
• Brown rice or wild rice
• Roasted sweet potatoes
• Mediterranean chickpea salad
• Lentil salad with cucumber and parsley
• Steamed broccoli or asparagus
• Cauliflower rice for a lower-carbohydrate option
• Whole-grain pita with hummus
• A simple cucumber, tomato, and olive salad

For a lighter dinner, pair it with a large green salad dressed with lemon and olive oil.

For a more substantial high-protein dinner, add quinoa or chickpeas.

Easy Variations

Dairy-Free Salmon

Replace feta with a dairy-free feta alternative or simply omit it. Add toasted almonds, walnuts, or pumpkin seeds for extra texture.

Low-Carb Salmon

Skip rice, quinoa, and pita. Serve with roasted vegetables, cauliflower rice, or a large leafy-green salad.

Spicy Mediterranean Salmon

Add extra red pepper flakes, cayenne, or a little harissa to the seasoning.

Garlic Herb Salmon

Increase the garlic and add fresh rosemary, thyme, parsley, and dill.

Greek-Style Salmon

Add Kalamata olives, cucumber, oregano, lemon, and a little tzatziki on the side.

Creamy Salmon

For a richer version, serve with a small amount of Greek yogurt mixed with lemon, garlic, dill, and black pepper.

Meal-Prep Salmon Bowls

Flake leftover salmon over quinoa with spinach, cucumber, tomatoes, chickpeas, feta, and lemon-olive-oil dressing.

Storage & Meal Prep

Store leftover salmon in an airtight container in the refrigerator for up to 3–4 days.

For meal prep, keep the salmon and fresh salad components separate when possible. Reheat the salmon gently to avoid drying it out.

This recipe also works particularly well as a healthy meal prep lunch because the Mediterranean flavors remain enjoyable when served cold or gently reheated.

Approximate Nutrition Per Serving

Nutrition varies according to the exact salmon size, feta, and olive oil used.

If you’re tracking calories or macros, the easiest ways to reduce calories are to use less feta and olive oil while keeping the salmon and vegetables.

Frequently Asked Questions

Is baked salmon good for an anti-inflammatory diet?

Salmon can be an excellent choice within an anti-inflammatory eating pattern because it provides EPA and DHA omega-3 fatty acids. Pairing it with vegetables, olive oil, herbs, and other minimally processed foods makes this a particularly Mediterranean-style meal.

Can I use frozen salmon?

Yes. Thaw it safely in the refrigerator before cooking for the most even results. Pat the fillets dry before seasoning.

Can I make this recipe without feta?

Absolutely. Feta adds a salty, creamy contrast, but the recipe remains flavorful without it. Try walnuts, almonds, olives, or extra herbs instead.

What is the best temperature for baking salmon?

400°F (200°C) is a convenient temperature for this recipe. Cooking time depends on the thickness of the fillets, so checking the internal temperature is more reliable than relying solely on time.

Is this a good high-protein dinner?

Yes. A typical 6-ounce salmon fillet provides a substantial amount of high-quality protein, making this a strong option for a high-protein meal plan.

Can I make this recipe ahead of time?

You can prepare the seasoning and vegetable topping several hours ahead. For best texture, bake the salmon close to serving time.

What can I substitute for spinach?

Try kale, Swiss chard, arugula, or another leafy green. Heartier greens may need slightly longer cooking.

Is this recipe keto-friendly?

It can fit a keto-style eating plan because salmon, spinach, feta, olive oil, and tomatoes are relatively low in carbohydrates. Portion sizes of tomatoes and any optional grains should be considered if you’re strictly limiting carbs.

Final Thoughts

This Mediterranean Baked Salmon with Feta, Spinach & Roasted Tomatoes is an easy way to turn simple ingredients into an impressive healthy dinner recipe. The combination of flaky salmon, tangy feta, sweet roasted tomatoes, wilted spinach, garlic, lemon, and herbs creates plenty of flavor without relying on a heavy sauce.