Salmon is a delicious and healthy seafood that can be cooked in so many ways. In this post, I’ve included a variety of recipes from baked salmon to grilled salmon that are bursting with both flavor and nutrition.
I’ve always loved salmon and seafood in general. Since salmon is rich in protein, it’s a perfect choice for anyone who follows a high-protein or health-conscious diet. I carefully selected these recipes to suit everyone whether you’re a passionate food lover or someone who simply wants to eat better.
You’ll also find my favorite Mediterranean Salmon Bowl and a refreshing salmon salad recipe that’s perfect for light meals.
And if you’re a true salmon lover, don’t miss my Salmon Patties with White Sauce or, for fans of Japanese cuisine, be sure to try the Salmon Tempura!
1. Mediterranean Baked Lemon Garlic Salmon
Prep time: 10 minutes | Cook time: 20 minutes | Difficulty: Easy | Serves: 4
If you’re new to Mediterranean cooking, this Mediterranean Baked Lemon Garlic Salmon is the perfect place to start. It’s bright, flavorful, and so simple that you can pull it together on a weeknight yet it looks and tastes fancy enough for a dinner party.
What I love about this dish is how the lemon and garlic come together with olive oil and herbs to create that signature Mediterranean flavor. The salmon turns out juicy, and perfectly seasoned every time. Plus, it’s a truly healthy salmon recipe that fits right into a balanced diet.
Ingredients
- 4 salmon fillets (about 6 oz each)
- 2 tablespoons extra virgin olive oil
- 2 cloves garlic, minced
- 1 lemon (zested and juiced)
- 1 teaspoon dried oregano
- ½ teaspoon dried thyme
- Salt and black pepper, to taste
- Fresh parsley, chopped (for garnish)
- Lemon slices, for serving
Instructions
- Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or foil for easy cleanup.
- Prepare the marinade:
In a small bowl, whisk together olive oil, minced garlic, lemon juice, lemon zest, oregano, thyme, salt, and pepper. - Coat the salmon:
Place salmon fillets on the baking sheet, skin-side down. Brush the marinade generously over each piece. - Bake:
Bake for 15–18 minutes, or until the salmon flakes easily with a fork. (Cooking time will depend on the thickness of your fillets.) - Finish and serve:
Sprinkle with chopped parsley and serve with fresh lemon slices on the side.
Pro Tips & Variations
- Add vegetables: Bake cherry tomatoes, zucchini, or bell peppers on the same tray for an easy one-pan meal.
- Make it creamy: Drizzle a spoonful of Greek yogurt mixed with lemon and dill over the salmon before serving.
- Meal prep: Store leftovers in airtight containers for up to 2 days it’s delicious cold in salads too!
This Mediterranean salmon recipe is one of those go-to dishes that never fails. It’s fresh, wholesome, and reminds me why I love Mediterranean cuisine so much simple ingredients, big flavors, and a healthy twist that doesn’t sacrifice taste.
2. Mediterranean Grilled Salmon with Herb Marinade
Prep time: 15 minutes | Cook time: 10 minutes | Difficulty: Easy | Serves: 4
There’s something special about grilled salmon that slightly charred flavor just screams summer. When you pair it with Mediterranean herbs, olive oil, and a squeeze of lemon, you get a light yet meal that’s both healthy and full of personality.
I often make this Mediterranean salmon recipe when I want something quick but restaurant-worthy. It’s one of those easy salmon recipes that never disappoints perfect for weekend barbecues, family dinners, or even meal prep for the week.
Ingredients
- 4 salmon fillets (about 6 oz each)
- 3 tablespoons extra virgin olive oil
- 2 cloves garlic, minced
- 2 tablespoons fresh lemon juice
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon paprika
- Salt and freshly ground black pepper, to taste
- 1 tablespoon fresh parsley or dill, chopped (for garnish)
- Lemon wedges, to serve
Instructions
- Make the marinade:
In a small bowl, whisk together olive oil, lemon juice, minced garlic, oregano, basil, paprika, salt, and pepper. - Marinate the salmon:
Place the salmon fillets in a shallow dish or zip-top bag. Pour the marinade over them, making sure each piece is well coated.
Let it marinate for at least 15–30 minutes in the refrigerator for the best flavor. - Preheat the grill:
Heat your grill (or grill pan) to medium-high and lightly oil the grates to prevent sticking. - Grill the salmon:
Place the salmon fillets skin-side down on the grill. Cook for 4–5 minutes per side, depending on thickness, until the fish flakes easily with a fork. - Serve:
Transfer to a plate, sprinkle with fresh herbs, and serve with lemon wedges on the side.
Pro Tips & Variations
- Add Mediterranean veggies: Grill zucchini, bell peppers, and cherry tomatoes alongside the salmon for a colorful and complete meal.
- Want a little heat? Add a pinch of chili flakes to the marinade.
- No grill? You can easily pan-sear or bake the marinated salmon instead the flavors remain just as bold and fresh.
This grilled Mediterranean salmon is a staple in my kitchen. It’s one of the best-rated salmon recipes among my family and friends simple, balanced with flavor. The fresh herbs and olive oil make it taste like something straight from the coast of Greece, yet it takes less than 30 minutes to prepare.
3. Mediterranean Salmon Bowl with Quinoa and Veggies
Prep time: 20 minutes | Cook time: 15 minutes | Difficulty: Easy | Serves: 2–3
If you’re into balanced, wholesome meals that actually taste amazing, this Mediterranean salmon bowl is for you. I love making it when I’m craving something colorful, light, and nourishing it feels like comfort food, but make it healthy.
It’s one of my go-to diet salmon recipes because it’s packed with protein, fiber, and healthy fats exactly what a Mediterranean-style meal should be. Plus, it’s super flexible. You can switch up the grains, veggies, or dressing depending on what’s in your fridge.
Ingredients
For the salmon:
- 2 salmon fillets (about 6 oz each)
- 1 tablespoon olive oil
- 1 teaspoon dried oregano
- ½ teaspoon garlic powder
- ½ teaspoon smoked paprika
- Salt and pepper, to taste
- Juice of ½ lemon
For the quinoa base:
- 1 cup quinoa, rinsed
- 2 cups water or vegetable broth
- Pinch of salt
For the toppings:
- ½ cup cherry tomatoes, halved
- ½ cucumber, diced
- ¼ red onion, thinly sliced
- ¼ cup kalamata olives, sliced
- ¼ cup crumbled feta cheese
- 2 tablespoons hummus or tzatziki (optional)
- Fresh parsley, chopped, for garnish
Instructions
- Cook the quinoa:
In a saucepan, combine quinoa, water (or broth), and a pinch of salt. Bring to a boil, then reduce heat and simmer for about 12–15 minutes until the water is absorbed. Fluff with a fork and set aside. - Prepare the salmon:
Pat the salmon fillets dry and season them with oregano, garlic powder, smoked paprika, salt, pepper, and lemon juice. - Cook the salmon:
Heat olive oil in a non-stick pan over medium heat. Add the salmon skin-side down and cook for about 4–5 minutes per side, or until the fish flakes easily with a fork. - Assemble the bowl:
Add a scoop of quinoa to each bowl. Top with cherry tomatoes, cucumber, red onion, olives, feta, and the cooked salmon. - Finish & serve:
Add a dollop of hummus or tzatziki if you like, sprinkle with fresh parsley, and drizzle with a bit of extra virgin olive oil.
Pro Tips & Variations
- Make it vegan: Swap salmon for grilled tofu or chickpeas still delicious and Mediterranean-inspired.
- Change up the grains: Try couscous, farro, or brown rice for a fun twist.
- Prep ahead: This recipe keeps well in the fridge for up to 2 days, making it perfect for meal prep lunches.
This Mediterranean salmon bowl is truly one of the best-rated salmon recipes in my kitchen. It’s everything I love in a meal fresh, balanced, easy to make, and absolutely satisfying. Every bite feels like sunshine on a plate.
4. Baked Mediterranean Salmon with Feta and Olives
Prep time: 10 minutes | Cook time: 20 minutes | Difficulty: Easy | Serves: 2–3
If there’s one dish that truly tastes like the Mediterranean coast, it’s this baked Mediterranean salmon with feta and olives. It’s rich in flavor, and incredibly simple to make.
This is one of those salmon recipe healthy options that looks fancy but requires almost no effort. I often make it on busy weeknights when I want something that feels restaurant-quality but still aligns with a wholesome, diet salmon recipe style of eating. The combination of tangy feta, juicy tomatoes, briny olives, and flaky salmon is just perfect.
Ingredients
- 2 salmon fillets (about 6 oz each)
- 2 tablespoons extra virgin olive oil
- 1 teaspoon dried oregano
- 1 teaspoon garlic powder
- ½ teaspoon crushed red pepper flakes (optional, for a little heat)
- Salt and black pepper, to taste
- 1 cup cherry tomatoes, halved
- ¼ cup kalamata olives, sliced
- ¼ cup feta cheese, crumbled
- 2 tablespoons fresh parsley, chopped
- Juice of 1 lemon
Instructions
- Preheat the oven:
Set your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with olive oil. - Prepare the salmon:
Place the salmon fillets on the prepared sheet. Drizzle olive oil over the top and season with oregano, garlic powder, red pepper flakes, salt, and pepper. - Add the toppings:
Scatter cherry tomatoes and olives around and on top of the salmon. Sprinkle with crumbled feta cheese. - Bake the salmon:
Bake for about 15–18 minutes, or until the salmon is opaque and flakes easily with a fork. Cooking time may vary slightly depending on the thickness of your fillets. - Finish & serve:
Remove from the oven, squeeze fresh lemon juice over the top, and garnish with parsley. Serve warm with a side of couscous, roasted potatoes, or a green salad.
Pro Tips & Variations
- Want it extra creamy? Add a spoonful of Greek yogurt sauce or tzatziki on the side.
- Add more veggies: Bell peppers, zucchini, or red onions roast beautifully alongside the salmon.
- Make it a full meal: Serve over a bed of quinoa or alongside warm pita bread for a Mediterranean-inspired dinner plate.
This Mediterranean salmon recipe is all about balance healthy fats, lean protein, and that irresistible Greek-inspired flavor combo. It’s easy, quick, and consistently one of the best-rated salmon recipes I share with friends and family.
5. Grilled Lemon Herb Mediterranean Salmon
Prep time: 10 minutes | Cook time: 12 minutes | Difficulty: Easy | Serves: 2–3
There’s something special about grilling the crisp edges, and that freshness when you add a squeeze of lemon. This grilled Mediterranean salmon brings all those summer vibes right to your plate.
It’s light, flavorful, and one of the easiest healthy salmon recipes you can make. I love preparing this for a quick outdoor meal or even on a stovetop grill pan when I’m craving something fresh and simple. The combination of lemon, olive oil, and Mediterranean herbs makes this dish shine without overpowering the natural flavor of the salmon.
Ingredients
- 2 salmon fillets (about 6 oz each)
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- ½ teaspoon paprika
- Salt and black pepper, to taste
- Juice and zest of 1 lemon
- 1 tablespoon chopped fresh dill or parsley (for garnish)
Instructions
- Prepare the marinade:
In a small bowl, whisk together olive oil, garlic, oregano, thyme, paprika, lemon juice, lemon zest, salt, and pepper. - Marinate the salmon:
Place the salmon fillets in a shallow dish or zip-top bag. Pour the marinade over the fillets, making sure they’re well coated. Let them sit for 15–30 minutes to soak up the flavors. - Preheat the grill:
Heat your grill (or grill pan) to medium-high. Lightly oil the grates to prevent sticking. - Grill the salmon:
Place salmon fillets skin-side down first. Grill for 5–6 minutes per side, depending on thickness, until the fish is opaque and flakes easily with a fork. - Finish & serve:
Transfer the salmon to a plate and garnish with fresh dill or parsley. Add a few lemon slices on the side for an extra citrusy touch.
Pro Tips & Variations
- No grill? You can easily bake or pan-sear this recipe it’s just as flavorful.
- Make it Mediterranean-style: Serve with a side of Greek salad or grilled vegetables.
- Add a sauce: Drizzle a quick yogurt-dill sauce or tahini dressing for added creaminess.
This Mediterranean salmon recipe is everything I love about this cuisine fresh, bright, and heart-healthy. It’s high in omega-3s, easy to make, and fits perfectly into a Mediterranean diet salmon recipe collection.
6. Mediterranean Salmon with Chickpea Salad
Prep time: 15 minutes | Cook time: 15 minutes | Difficulty: Easy | Serves: 2–3
This one’s a personal favorite for when I’m craving something that feels refreshing. The Mediterranean salmon with chickpea salad is the kind of dish that makes you feel good after eating it full of veggies, lean protein, and those bright Mediterranean flavors that never disappoint.
It’s one of those healthy salmon recipes that doesn’t need much effort but delivers a restaurant-quality meal. The warm salmon pairs beautifully with a cold, chickpea salad perfect for lunch or a light dinner.
Ingredients
For the Salmon:
- 2 salmon fillets (6 oz each)
- 1 tablespoon olive oil
- 1 teaspoon paprika
- ½ teaspoon ground cumin
- 1 garlic clove, minced
- Salt and pepper to taste
- Juice of ½ lemon
For the Chickpea Salad:
- 1 can (15 oz) chickpeas, drained and rinsed
- ½ cucumber, diced
- 1 cup cherry tomatoes, halved
- ¼ red onion, finely chopped
- ¼ cup kalamata olives, sliced
- 2 tablespoons chopped fresh parsley
- 2 tablespoons olive oil
- 1 tablespoon red wine vinegar or lemon juice
- Salt and black pepper to taste
Instructions
- Season the salmon:
In a small bowl, mix olive oil, paprika, cumin, minced garlic, salt, and pepper. Rub this mixture evenly over the salmon fillets. - Cook the salmon:
Heat a skillet or grill pan over medium heat. Place the salmon skin-side down and cook for 4–5 minutes per side until golden and flaky. Squeeze fresh lemon juice over the top once it’s done. - Make the chickpea salad:
In a large bowl, combine chickpeas, cucumber, cherry tomatoes, red onion, olives, and parsley. Drizzle olive oil and vinegar (or lemon juice) over the salad. Toss gently until well mixed. - Assemble and serve:
Place a generous scoop of chickpea salad on each plate and top with a salmon fillet. Serve warm salmon with chilled salad the contrast is amazing!
Pro Tips & Variations
- Add crumbled feta cheese on top for a tangy touch.
- For a spicy twist, sprinkle chili flakes or drizzle harissa sauce over the salmon.
- This dish keeps well in the fridge, making it perfect for meal prep.
This Mediterranean diet salmon recipe is high in fiber, full of healthy fats, and naturally gluten-free. It’s proof that eating healthy can be both satisfying and full of flavor.
7. Mediterranean Baked Salmon with Olives and Tomatoes
Prep time: 10 minutes | Cook time: 20 minutes | Difficulty: Easy | Serves: 4
If there’s one dish that truly captures the heart of Mediterranean salmon recipes, it’s this baked version juicy salmon baked with tomatoes, olives, and a drizzle of golden olive oil. It’s warm, colorful, and full of those classic flavors you’d find on a dinner table somewhere along the Greek coast.
This recipe is also perfect for busy weeknights. You just toss everything on a baking sheet, pop it into the oven, and let the Mediterranean magic happen. Plus, it’s one of the easiest diet salmon recipes that still feels special enough for guests.
Ingredients
For the Baked Salmon:
- 4 salmon fillets (6 oz each)
- 2 tablespoons olive oil
- 2 garlic cloves, minced
- 1 cup cherry tomatoes, halved
- ¼ cup pitted kalamata olives, halved
- 1 tablespoon capers (optional but lovely for tanginess)
- 1 tablespoon lemon juice
- 1 teaspoon dried oregano
- ½ teaspoon crushed red pepper flakes (optional)
- Salt and black pepper to taste
- Fresh basil or parsley for garnish
Instructions
- Preheat the oven:
Set your oven to 400°F (200°C) and line a baking dish or sheet with parchment paper. - Prepare the ingredients:
Arrange the salmon fillets on the baking dish. Scatter cherry tomatoes, olives, and capers around them. - Season and drizzle:
In a small bowl, mix olive oil, lemon juice, minced garlic, oregano, red pepper flakes, salt, and pepper. Drizzle this mixture evenly over the salmon and vegetables. - Bake to perfection:
Bake uncovered for 15–20 minutes, depending on the thickness of your salmon. The fish should flake easily with a fork. - Garnish and serve:
Sprinkle fresh basil or parsley on top before serving.
Pro Tips & Serving Ideas
- Serve this Mediterranean baked salmon with couscous, quinoa, or a simple green salad.
- If you love creamy flavors, add a small dollop of tzatziki on the side.
- Leftovers make an amazing topping for pasta or sandwiches the next day.
This is one of those healthy salmon recipes that feels effortless yet elegant. It’s light, flavorful, and exactly what a Mediterranean-style dinner should be.
8. Mediterranean Salmon Skewers with Lemon Yogurt Sauce
Prep time: 20 minutes | Cook time: 10 minutes | Difficulty: Easy | Serves: 4
There’s something extra fun about food on a stick and these Mediterranean salmon skewers are no exception. They’re colorful, fresh, and perfect for grilling season (or even indoor cooking on a grill pan).
What I love most about this dish is how healthy and balanced it is flaky salmon cubes with bursts of bell pepper and zucchini, paired with a cool lemon yogurt sauce. It’s light enough for a weekday lunch yet fancy enough for summer gatherings.
Ingredients
For the Skewers:
- 1 lb (450g) salmon fillet, skin removed and cut into 1-inch cubes
- 1 red bell pepper, cut into chunks
- 1 yellow bell pepper, cut into chunks
- 1 small zucchini, sliced into thick rounds
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- ½ teaspoon smoked paprika
- Salt and black pepper to taste
- Juice of ½ lemon
- Wooden or metal skewers
For the Lemon Yogurt Sauce:
- ½ cup Greek yogurt
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- 1 teaspoon lemon zest
- 1 small garlic clove, minced
- Salt and pepper to taste
- 1 tablespoon chopped fresh dill (optional but recommended)
Instructions
- Prepare the skewers:
If using wooden skewers, soak them in water for 15–20 minutes to prevent burning. - Marinate the salmon:
In a bowl, combine olive oil, oregano, paprika, lemon juice, salt, and pepper. Add the salmon cubes and gently toss until well coated. Let them marinate for 10–15 minutes while you prepare the sauce. - Make the lemon yogurt sauce:
In a small bowl, whisk together Greek yogurt, olive oil, lemon juice, zest, garlic, salt, and dill. Chill until ready to serve. - Assemble the skewers:
Alternate pieces of salmon, bell peppers, and zucchini on the skewers. - Cook the skewers:
Grill over medium heat (or use a grill pan) for 8–10 minutes, turning occasionally, until the salmon is cooked through and slightly charred at the edges. - Serve:
Drizzle the lemon yogurt sauce over the skewers or serve it on the side for dipping.
Pro Tips & Variations
- You can swap zucchini for cherry tomatoes or red onion chunks.
- For a spicy kick, add a pinch of chili flakes or cayenne to the marinade.
- These skewers are great with a side of herbed couscous, pita bread, or a Greek salad.
These Mediterranean salmon skewers are the definition of healthy salmon recipes packed with protein, omega-3s, and colorful veggies. Plus, that lemon yogurt sauce ties everything together beautifully.
9. Mediterranean Poached Salmon with Herbs and Citrus
Prep time: 10 minutes | Cook time: 15 minutes | Difficulty: Easy | Serves: 4
This Mediterranean poached salmon is one of those quietly elegant dishes delicate, full of flavor, and incredibly healthy. Poaching salmon in a fragrant broth infused with lemon, garlic, and fresh herbs keeps it tender and moist while giving it that subtle Mediterranean aroma.
If you’re looking for a diet salmon recipe that feels light, this one’s perfect. Plus, it’s nearly impossible to mess up no fancy cooking skills required, just a gentle simmer and a few fresh ingredients.
Ingredients
For the Poaching Liquid:
- 4 salmon fillets (6 oz each)
- 4 cups vegetable broth or water
- 2 tablespoons olive oil
- 1 lemon, sliced
- 3 garlic cloves, smashed
- 1 teaspoon black peppercorns
- 2 sprigs fresh thyme
- 1 bay leaf
- Salt to taste
For Serving:
- 1 tablespoon chopped parsley
- Extra lemon wedges
- Drizzle of olive oil
Instructions
- Prepare the poaching liquid:
In a large, deep skillet, combine vegetable broth, olive oil, lemon slices, garlic, peppercorns, thyme, bay leaf, and a pinch of salt. Bring to a gentle simmer over medium heat. - Poach the salmon:
Reduce heat to low and carefully add the salmon fillets (skin-side down if skin-on). The liquid should cover most of the fish. - Cook gently:
Let the salmon poach for 10–12 minutes, or until it’s opaque and flakes easily with a fork. Avoid boiling gentle simmering keeps it tender. - Serve:
Carefully remove salmon from the poaching liquid and place on a plate. Drizzle with olive oil, sprinkle parsley, and serve with lemon wedges.
Pro Tips & Variations
- Use fresh dill or basil for a different herbal note.
- For extra flavor, add a splash of white wine to the poaching liquid.
- Serve alongside roasted vegetables, quinoa salad, or a light Greek cucumber yogurt dip.
This dish perfectly fits into any Mediterranean diet meal plan its light, heart-healthy, and naturally gluten-free. You’ll love how refreshing and clean the flavors are, and the best part? No heavy sauces or butter needed.
10. Mediterranean Salmon Wraps with Tzatziki and Greens
Prep time: 15 minutes | Cook time: 10 minutes | Difficulty: Easy | Serves: 2–3
Let’s finish this list on a bright, refreshing note with one of my go-to weekday favorites Mediterranean salmon wraps with tzatziki and greens. These wraps are quick, colorful, and full of fresh textures flaky salmon, crisp lettuce, juicy tomatoes, and that cool, garlicky tzatziki that brings it all together.
It’s one of those healthy salmon recipes you can throw together for lunch or a light dinner without any fuss. Plus, it’s portable perfect for meal prep or on-the-go lunches!
Ingredients
For the Salmon:
- 2 salmon fillets (6 oz each)
- 1 tablespoon olive oil
- ½ teaspoon garlic powder
- ½ teaspoon smoked paprika
- ½ teaspoon dried oregano
- Salt and black pepper to taste
- Juice of ½ lemon
For the Wraps:
- 2 large whole wheat or spinach tortillas
- 1 cup mixed greens (romaine, spinach, or arugula)
- ½ cucumber, thinly sliced
- 1 small tomato, diced
- ¼ red onion, thinly sliced
- ¼ cup crumbled feta cheese (optional but delicious)
For the Tzatziki Sauce:
- ½ cup Greek yogurt
- ¼ cucumber, finely grated and squeezed dry
- 1 garlic clove, minced
- 1 teaspoon lemon juice
- 1 teaspoon olive oil
- 1 teaspoon fresh dill or mint, chopped
- Salt to taste
Instructions
- Cook the salmon:
In a small bowl, mix olive oil, garlic powder, paprika, oregano, salt, and pepper. Rub the mixture on the salmon fillets.
Heat a skillet over medium heat and cook the salmon for 4–5 minutes per side until golden and flaky. Squeeze lemon juice over the top and set aside to cool slightly. - Make the tzatziki:
Combine Greek yogurt, grated cucumber, garlic, lemon juice, olive oil, dill, and salt. Mix well and chill in the fridge while preparing the wraps. - Assemble the wraps:
Lay a tortilla flat and spread a generous spoonful of tzatziki sauce in the center.
Add greens, cucumber slices, tomato, red onion, and chunks of cooked salmon. Sprinkle feta on top if using. - Wrap it up:
Fold in the sides of the tortilla and roll it tightly. Slice in half and serve immediately.
Pro Tips & Variations
- Swap the wrap for pita bread or lettuce leaves for a lighter version.
- Add avocado or roasted red peppers for extra flavor and creaminess.
- For a meal-prep hack, cook extra salmon and store it separately just assemble the wraps fresh before eating.
These Mediterranean salmon wraps are everything you want in a healthy, easy salmon recipe fresh, balanced, and bursting with Mediterranean flavor. They’re proof that eating well doesn’t have to be complicated or boring.