7 Healthy & Flavorful Mediterranean Salmon Recipes

Ready to try the world’s healthiest way of eating? The Mediterranean diet is famous for its delicious and nutritious meals. Today, we are sharing 7 amazing salmon recipes with Mediterranean flavors.

These dinners are easy, healthy, and perfect for any night of the week. The bright, fresh flavors will surprise you in the best way possible. Even people who usually don’t like fish will enjoy these salmon recipes.

If you follow the Mediterranean way of eating, you are probably trying to add more fish to your meals. We try to eat fish at least twice a week, and we love it! Wild salmon is one of our favorite choices. It is quick to cook, tastes amazing, and is packed with health benefits like omega-3 fatty acids, protein, vitamins, and antioxidants.

Salmon fillets are easy to work with and can be cooked many ways: baked, broiled, pan-seared, or grilled. Cooking salmon in the oven is my favorite easy dinner method. In the summer, I love grilled salmon with something bright like mango salsa.

Tips for Cooking Salmon & What to Serve With It

1. Choose wild salmon when possible. Wild salmon has a silky texture, beautiful color, and superior taste. It also has excellent health benefits.
2. Avoid overcooking. Salmon cooks quickly, even thick fillets. Don’t walk away while it’s cooking. Salmon is ready when the flesh looks opaque and flakes easily with a fork.
3. What to serve with salmon? A large, bright salad is always perfect. Try a simple Greek salad, fattoush, or a 3-ingredient Mediterranean salad. If your recipe doesn’t include vegetables, add Italian roasted veggies, Greek green beans, or herb-tossed sweet potatoes. A drizzle of tahini sauce is also a great addition.

Now, let’s get to the delicious salmon recipes!

7 Mediterranean Salmon Recipes

Recipe 1: Mediterranean Baked Salmon & Veggies in Foil

Salmon and vegetables baked together in a foil packet with garlic, thyme, and a buttery lime sauce. Everything cooks in one packet for easy cleanup.

Ready in: 25 minutes
Serves: 2 people

What you need:

• 2 wild salmon fillets (about 6 oz each)
• 1 cup cherry tomatoes
• 1 small zucchini, sliced
• 1/2 red onion, sliced
• 2 cloves garlic, minced
• 2 sprigs fresh thyme or 1 tsp dried thyme
• 2 tablespoons butter or olive oil
• 2 tablespoons lime juice
• Salt and black pepper
• Aluminum foil or parchment paper

How to make it:

1. Preheat your oven to 400°F. Cut two large pieces of foil or parchment paper.
2. Place one salmon fillet in the center of each piece of foil. Season with salt and pepper.
3. Divide the cherry tomatoes, zucchini slices, and red onion between the two packets, arranging them around the salmon.
4. Sprinkle minced garlic and thyme over the salmon and vegetables.
5. Drizzle each packet with 1 tablespoon of lime juice and dot with 1 tablespoon of butter (or drizzle with olive oil).
6. Seal the foil packets tightly, leaving a little room for steam.
7. Place packets on a baking sheet. Bake for 15-18 minutes, until the salmon is cooked through and flakes easily.
8. Carefully open the packets (watch for steam) and serve immediately.

Why everyone loves it: There is no cleanup! The foil packet steams the salmon and veggies together, making everything incredibly tender and flavorful. The lime butter sauce is light and delicious.

Recipe 2: Crispy Pan-Seared Salmon

Perfectly crispy skin and tender, flaky salmon cooked quickly in a skillet. A simple, restaurant-quality meal at home.

Ready in: 15 minutes
Serves: 2 people

What you need:

• 2 wild salmon fillets with skin on (about 6 oz each)
• 1 tablespoon olive oil
• 1/2 teaspoon paprika
• Salt and black pepper
• Lemon wedges for serving

How to make it:

1. Pat the salmon fillets completely dry with paper towels. This is the key to crispy skin. Season the flesh side with salt, pepper, and paprika.
2. Heat olive oil in a non-stick or cast-iron skillet over medium-high heat until hot but not smoking.
3. Place the salmon in the skillet skin-side down. Press gently with a spatula for 10 seconds to prevent curling.
4. Cook without moving for 4-5 minutes, until the skin is very crispy and golden.
5. Carefully flip the salmon and cook for another 2-4 minutes on the flesh side, until cooked to your liking.
6. Serve immediately with fresh lemon wedges.

Why everyone loves it: It’s the fastest way to cook salmon. The crispy skin is the best part, full of flavor and texture. It feels fancy but takes only 15 minutes.

Recipe 3: Mediterranean Blackened Salmon with Pomegranate Salsa

Spice-rubbed salmon with a sweet, tart, and crunchy pomegranate salsa. A stunning dish that’s full of color and flavor.

Ready in: 20 minutes
Serves: 4 people

What you need for the salmon:

• 4 wild salmon fillets (about 6 oz each)
• 1 tablespoon smoked paprika
• 1 teaspoon garlic powder
• 1 teaspoon dried oregano
• 1/2 teaspoon cumin
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons olive oil

What you need for the salsa:

• 1 cup pomegranate arils (seeds)
• 1/2 cup finely chopped cucumber
• 1/4 cup finely chopped red onion
• 2 tablespoons chopped fresh mint
• 1 tablespoon lime juice
• 1 teaspoon honey
• Salt to taste

How to make it:

1. Make the salsa: Mix all salsa ingredients in a bowl. Set aside to let flavors blend.
2. Make the spice rub: In a small bowl, mix smoked paprika, garlic powder, oregano, cumin, salt, and pepper.
3. Pat salmon dry. Rub the spice mixture evenly over all sides of each fillet.
4. Heat olive oil in a large skillet over medium-high heat. Add salmon and cook for 4-5 minutes per side, until a dark crust forms and salmon is cooked through.
5. Serve the blackened salmon hot, topped generously with the fresh pomegranate salsa.

Why everyone loves it: The spicy, smoky crust pairs perfectly with the fresh, sweet, and tart salsa. It looks beautiful on the plate and is packed with antioxidants.

Recipe 4: Za’atar Garlic Salmon and Veggies (Sheet Pan)

A complete meal on one sheet pan. Salmon and vegetables roasted with fragrant za’atar, garlic, and lemon.

Ready in: 25 minutes
Serves: 4 people

What you need:

• 4 wild salmon fillets (about 6 oz each)
• 1 lb baby potatoes, halved
• 1 bunch asparagus, trimmed
• 1 lemon, sliced
• 4 cloves garlic, minced
• 2 tablespoons za’atar spice blend
• 3 tablespoons olive oil
• Salt and black pepper
• Fresh parsley for garnish

How to make it:

1. Preheat oven to 425°F. On a large sheet pan, toss halved potatoes with 1 tablespoon olive oil, salt, and pepper. Roast for 10 minutes.
2. Remove pan from oven. Push potatoes to one side. Add asparagus and lemon slices to the pan.
3. Place salmon fillets on the pan. In a small bowl, mix minced garlic, za’atar, and remaining 2 tablespoons of olive oil. Brush this mixture over the salmon fillets and drizzle a little over the veggies.
4. Return the sheet pan to the oven. Roast for another 12-15 minutes, until salmon is cooked through and veggies are tender.
5. Garnish with fresh parsley and serve directly from the pan.

Why everyone loves it: One pan means minimal cleanup. The za’atar gives the salmon a uniquely Middle Eastern flavor that is earthy, tangy, and herby all at once.

Recipe 5: Mediterranean Baked Salmon with Garlic Cilantro Sauce

Tender baked salmon smothered in a vibrant, creamy green sauce made with cilantro, garlic, and lime.

Ready in: 20 minutes
Serves: 4 people

What you need for the salmon:

• 4 wild salmon fillets (about 6 oz each)
• 1 tablespoon olive oil
• Salt and pepper

What you need for the sauce:

• 1 large bunch fresh cilantro (about 2 cups packed)
• 1/2 cup plain Greek yogurt
• 2 cloves garlic
• Zest and juice of 1 lime
• 3 tablespoons olive oil
• Salt to taste

How to make it:

1. Preheat oven to 400°F. Place salmon fillets on a baking sheet lined with parchment. Drizzle with olive oil, season with salt and pepper. Bake for 12-15 minutes until flaky.
2. Make the sauce: While salmon bakes, add cilantro, Greek yogurt, garlic, lime zest, lime juice, and olive oil to a food processor or blender. Blend until completely smooth. Season with salt.
3. Serve the baked salmon hot, generously topped with the bright green garlic cilantro sauce.

Why everyone loves it: The sauce is the star—it’s fresh, herby, and creamy without being heavy. It transforms simple baked salmon into something extraordinary.

Recipe 6: Grilled Salmon with Mint Mango Salsa

Perfectly grilled salmon topped with a sweet, spicy, and refreshing mango salsa. The taste of summer on a plate.

Ready in: 30 minutes (plus marinating)
Serves: 4 people

What you need for the salmon:

• 4 wild salmon fillets (about 6 oz each)
• 1/4 cup olive oil
• Juice of 1 lemon
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• Salt and pepper

What you need for the salsa:

• 1 ripe mango, diced
• 1/4 cup finely chopped red onion
• 1 jalapeño, seeds removed and finely chopped
• 1/4 cup chopped fresh mint
• Juice of 1 lime
• Salt to taste

How to make it:

1. Marinate salmon: Whisk olive oil, lemon juice, garlic, oregano, salt, and pepper. Pour over salmon and marinate for 15-30 minutes.
2. Make the salsa: While salmon marinates, combine diced mango, red onion, jalapeño, mint, lime juice, and salt in a bowl.
3. Preheat grill to medium-high heat. Grill salmon skin-side down for 5-6 minutes. Carefully flip and grill for another 3-4 minutes, until cooked through.
4. Serve the grilled salmon topped with the fresh mint mango salsa.

Why everyone loves it: Grilling gives salmon a wonderful smoky flavor. The cool, sweet, and spicy mango salsa is the perfect complement. It’s light, healthy, and bursting with flavor.

Recipe 7: Mediterranean Salmon Burgers

Flaky, flavorful salmon burgers packed with Mediterranean herbs and spices. Served with tzatziki in a pita or on a bun.

Ready in: 25 minutes
Serves: 4 burgers

What you need for the burgers:

• 1.5 lbs fresh wild salmon, skin removed
• 1/4 cup breadcrumbs
• 1 egg, lightly beaten
• 2 green onions, chopped
• 1/4 cup fresh parsley, chopped
• 1 tablespoon Dijon mustard
• 1 teaspoon ground cumin
• 1/2 teaspoon paprika
• Salt and pepper
• 2 tablespoons olive oil

For serving:

• 4 pita pockets or buns
• Tzatziki sauce
• Arugula or lettuce
• Sliced tomatoes and red onion

How to make it:

1. Chop the salmon into very small pieces (or pulse in a food processor a few times—do not puree).
2. In a bowl, combine chopped salmon, breadcrumbs, egg, green onions, parsley, Dijon, cumin, paprika, salt, and pepper. Mix gently.
3. Form into 4 equal patties, about 1-inch thick.
4. Heat olive oil in a skillet over medium heat. Cook patties for 4-5 minutes per side, until golden brown and cooked through.
5. Serve in warmed pita bread or buns with tzatziki, arugula, tomatoes, and onion.

Why everyone loves it: These burgers are moist, flavorful, and a fun change from beef. They are a great way to enjoy salmon in a different form, and kids love them too.

Conclusion

These 7 Mediterranean salmon recipes show how easy and delicious healthy eating can be. Salmon is a versatile fish that pairs perfectly with bright herbs, citrus, and Mediterranean spices. Whether you bake it in foil, sear it in a pan, or grill it, you have a quick, nutritious, and satisfying dinner.

Try adding one or two of these recipes to your weekly meal rotation. Your body will thank you for the healthy omega-3 fats, and your taste buds will thank you for the incredible flavors. Happy cooking!