Baked Salmon with Feta & Sun-Dried Tomatoes

By Muhammad Faizan

Baked Salmon with Feta & Sun-Dried Tomatoes

Description

This Baked Salmon with Feta and Sun-Dried Tomatoes is a Mediterranean-inspired dish bursting with flavor and nutrition. Juicy, tender salmon fillets are topped with a vibrant mix of spinach, red onions, tangy feta cheese, and sweet sun-dried tomatoes. It’s quick to make, perfect for weeknight dinners, yet elegant enough for entertaining guests.

Ingredients

Serves: 4
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins

  • 4 salmon fillets (about 6 oz each)

  • 2 tbsp olive oil

  • 2 cloves garlic, minced

  • 1 cup baby spinach (lightly sautéed or fresh)

  • ½ cup sun-dried tomatoes (packed in oil, drained & chopped)

  • ¼ cup red onion, finely chopped

  • ½ cup crumbled feta cheese

  • 1 tbsp lemon juice

  • 1 tsp dried oregano (or Italian seasoning)

  • Salt and black pepper, to taste

  • Fresh parsley or basil, for garnish (optional)

Instructions

  1. Preheat Oven:
    Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.

  2. Prepare Salmon:
    Place salmon fillets on the prepared sheet. Drizzle with olive oil and season lightly with salt, pepper, and oregano.

  3. Make Topping:
    In a small bowl, mix together garlic, spinach, sun-dried tomatoes, and red onion.

  4. Assemble:
    Spoon the topping mixture over each salmon fillet. Sprinkle crumbled feta cheese evenly on top.

  5. Bake:
    Bake for 15–18 minutes, or until the salmon flakes easily with a fork.

  6. Finish & Serve:
    Drizzle with lemon juice, garnish with parsley or basil, and serve hot.

Chef’s Notes

  • You can substitute feta with goat cheese or ricotta salata for a different flavor.

  • Use fresh cherry tomatoes if you prefer a lighter, less tangy topping.

  • For extra richness, add a drizzle of balsamic glaze before serving.

Tips for Success

✅ Don’t overbake the salmon—remove it when it’s slightly pink in the center; it will continue to cook as it rests.
✅ Use wild-caught salmon for the best flavor and omega-3 content.
✅ For meal prep, bake an extra fillet and enjoy it cold over salads the next day.

Nutritional Information (per serving)

  • Calories: ~340 kcal

  • Protein: 34g

  • Fat: 20g

  • Carbohydrates: 6g

  • Fiber: 1g

  • Sodium: 350mg

(Values are approximate and can vary by ingredient brands.)

Health Benefits

  • 🧡 Heart Health: Salmon is rich in omega-3 fatty acids that support heart and brain health.

  • 🥗 Antioxidants: Sun-dried tomatoes and spinach provide antioxidants and vitamins.

  • 💪 High Protein: A lean, satisfying source of protein.

  • 🧂 Balanced Flavors: Feta adds calcium and a satisfying tang without excessive calories.

Q&A

Q: Can I use frozen salmon?
A: Yes, just make sure to thaw it completely and pat it dry before seasoning.

Q: How do I know when my salmon is done?
A: It should flake easily with a fork and reach an internal temperature of 145°F (63°C).

Q: What side dishes go well with this?
A: Try roasted vegetables, garlic quinoa, or a light cucumber salad.

Q: Can I make it dairy-free?
A: Absolutely! Omit the feta or use a plant-based cheese alternative.

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