Why We Love Mediterranean Cuisine

Mediterranean cuisine is known for its fresh, wholesome ingredients that are good for both the body and the taste buds. It focuses on lean proteins, healthy fats, and lots of vegetables, all of which are perfect for anyone looking to eat a balanced, nutritious diet. Salmon, in particular, is a key component of Mediterranean diets, and this dish highlights just how tasty and versatile it can be. Whether you’re trying to eat healthier or just want to try something new, this recipe hits all the right notes.

But the best part about this dish isn’t just how good it tastes—it’s also how good it is for you. From the healthy fats in salmon to the antioxidants in sundried tomatoes, this Mediterranean-inspired meal nourishes the body while offering a satisfying blend of flavors. For more fish recipes be sure to check out our post on Make Ahead Fish Freezer Meals.

What Makes Mediterranean Salmon a Healthy Choice?

Let’s take a closer look at the core ingredients:

Salmon: Salmon is the heart of this dish, and it’s not just delicious—it’s packed with health benefits. Rich in omega-3 fatty acids, high-quality protein, and essential vitamins like B12 and D, salmon is a powerhouse for supporting brain, heart, and skin health. Plus, it’s super easy to cook and can be paired with all sorts of sides.
Sundried Tomatoes: These little flavor bombs bring a touch of sweetness and a ton of concentrated tomato goodness. Sundried tomatoes are loaded with antioxidants like lycopene, which helps fight inflammation and support overall health. They’re also rich in vitamins A and C, both of which help boost your immune system.
Za’atar Seasoning: This Mediterranean spice blend is what takes the flavor of the salmon to the next level. A mix of thyme, sesame seeds, oregano, and sumac, za’atar adds a herby, tangy twist that complements the richness of the salmon and the creaminess of the feta.
Feta Cheese: The creamy, tangy feta cheese brings a burst of flavor to this dish. It’s a great source of protein and calcium, which is important for maintaining strong bones and muscles.

raw salmon filets

The Health Benefits of Salmon

Salmon is often hailed as one of the healthiest fish you can eat, and for good reason. Here’s why you should consider making salmon a regular part of your diet:

1. Packed with Omega-3 Fatty Acids

One of the biggest health benefits of salmon is its high omega-3 content. These healthy fats are essential for your body and can help reduce inflammation, support brain health, and even improve mood. Omega-3s are also linked to a lower risk of heart disease, which makes salmon an excellent choice for keeping your cardiovascular system in check.

2. Great Source of Protein

Salmon is an awesome source of protein, which is crucial for muscle repair, immune function, and maintaining healthy skin. It’s also a complete protein, meaning it contains all nine essential amino acids that your body can’t produce on its own. Plus, it’s a lean protein, so it’s not heavy or greasy, making it a great option for a balanced meal.

3. Vitamins and Minerals Galore

Salmon is loaded with important vitamins and minerals. It’s a great source of B vitamins, especially vitamin B12, which supports your nervous system and helps your body produce red blood cells. Salmon is also packed with vitamin D, which is key for bone health, and selenium, which acts as an antioxidant to protect your cells from damage.

4. Supports Skin Health

The omega-3s in salmon are great for keeping your skin healthy and hydrated. They help lock in moisture and protect your skin from sun damage.

5. Boosts Heart Health

The omega-3 fatty acids in salmon are fantastic for lowering your risk of heart disease. They help lower blood pressure, reduce triglycerides, and improve cholesterol levels.

6. Brain Benefits

Omega-3 fatty acids are also good for your brain. They can improve cognitive function and memory, and there’s even evidence suggesting that they help protect against age-related cognitive decline.

Can I Freeze Salmon?

If you’ve ever wondered whether you can freeze salmon for later use, the answer is yes! Salmon freezes really well and can stay fresh in your freezer for up to three months. Just make sure to store it properly.

When you’re ready to use it, it’s best to thaw the salmon in the fridge overnight. Thawing in the fridge keeps the texture intact and prevents bacteria from growing. Once thawed, you can cook it just as you would fresh salmon. Freezing is a great way to extend the shelf life of your salmon and make sure you always have a healthy meal option on hand. If you’re new to freezer meals, these posts What Makes a Good Freezer Meal? and What to Store Freezer Meals In are helpful resources.

Mediterranean Salmon with Sundried Tomatoes & Feta is a delicious and healthy meal that’s perfect for any occasion. With its rich flavors and nutritious ingredients, it’s a dish that’s as good for you as it is satisfying. Plus, it’s easy to make and can be prepared ahead of time, so you can enjoy an incredible dinner without all the hassle.

Mediterranean Salmon: A Heart-Healthy Taste of Summer

Chef
Susana Ojeda West
Diet

														Keto														 
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														Low-Carb														 
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														Gluten-Free														 
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														Nut-Free														 
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														Soy-Free														 
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														Sugar-free														 
																																					
Cuisine

														Mediterranean														 
																																					
Cookbook

Cooking Method

														Oven														 
																																					
Protein

														Fish														 
																																					
Dish

														Entrée													
																																				
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Servings

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Ingredients

6 salmon filets skin removed
1.0002 cup frozen diced onion
1.0002 tbsp minced garlic
1.0002 jar (8oz per jar) sundried tomatoes in olive oil
0.4998 tbsp za'atar seasoning
0.4998 tsp salt
1.0002 cup heavy cream (added on day of cooking)
0.4998 cup crumbled feta (added on day of cooking)

MEAL PREP INSTRUCTIONS

1) Label your 1 gallon-sized plastic freezer bag. Make sure to include name, instructions, and a use-by date (I recommend 90 days after prep date).

2) Add all ingredients except the heavy cream and feta cheese to your freezer bag and gently mix.

3) Remove air, seal, and freeze.

Oven Instructions:

-Thaw the freezer meal overnight in the fridge.

-Preheat the oven to 400 degrees Fahrenheit. Remove the salmon from the bag and arrange in a large cast iron skillet. Pour the remaining contents of the bag into the cast iron skillet. Pour in the heavy cream and stir slightly.

-Bake in preheated oven for 15-20 minutes, or until the salmon is cooked through and flaky. Use a fork to flake the fish, then sprinkle with feta cheese before serving.

TIP: Serve on top of cauliflower rice and garnish with fresh parsley!

We have tested this recipe for a serving size of 6. If you are cooking for less than 6 people, decrease the amount of liquid and the cook time. If you are cooking for more than 6 people, increase the amount of liquid and the cook time. Do this and your meals will NEVER turn out dry or mushy. Happy Cooking!