Dante Carrillo
Salmon is a popular dish in the Mediterranean diet, thanks to its high levels of vitamin D, omega-3 fatty acids, and protein. It is also low in saturated fat. There are many ways to bake salmon in the Mediterranean style, but most recipes involve a marinade of olive oil, garlic, lemon, and herbs. Some recipes call for the salmon to be wrapped in foil before baking, which traps the steam and ensures the fish is flaky and infused with flavour. Baking times vary, but most recipes suggest baking salmon for around 15-20 minutes, or until the fish flakes easily with a fork.
| Characteristics | Values |
|---|---|
| Bake time | 10-20 minutes |
| Bake temperature | 400°F |
| Ingredients | Salmon, olive oil, garlic, lemon, onion, tomatoes, oregano, salt, pepper, basil, cilantro, parsley, paprika, rosemary, thyme, olives, feta cheese, capers, rice, chickpeas, chilli flakes |
| Preparation | Salmon can be seasoned, wrapped in foil, or marinated before baking |
| Accompaniments | Salad, roasted vegetables, Greek yoghurt |
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What You'll Learn
Bake salmon in foil to retain moisture
Baking salmon in foil is a great way to retain moisture and ensure your fish is flaky, moist, and tender. Here's a step-by-step guide to achieving delicious, Mediterranean-style baked salmon:
Prepare the Salmon
Start by preheating your oven to 375 degrees Fahrenheit. While the oven heats up, take your salmon out of the refrigerator and let it stand at room temperature for about 10 minutes. You can use a skin-on or skinless salmon fillet, depending on your preference. If you choose to leave the skin on, it will provide extra Omega-3s and help lock in moisture.
Create a Flavourful Base
Line a large baking dish or rimmed baking sheet with aluminium foil. Lightly coat the foil with baking spray or olive oil. To enhance the flavour of your salmon, create a bed of herbs and aromatics. You can use fresh rosemary sprigs or other herbs such as basil, cilantro, or thyme. Add thin slices of lemon to the bed of herbs—the lemon will not only add flavour but also help to tame the heat of the garlic.
Season the Salmon
Place the salmon on the bed of herbs and lemons. Season the salmon generously with salt and pepper on both the skin side and the flesh side. You can also rub garlic onto the salmon for extra flavour. Additionally, you can add other Mediterranean staples like sliced red onions, olives, capers, and sliced tomatoes.
Wrap and Bake
Fold the edges of the foil over the salmon to create a packet, ensuring that the edges are sealed tightly. The foil packet will trap the steam and lock in moisture, infusing the salmon with flavour. Place the foil packet on a baking sheet and put it in the preheated oven. Bake for 15 to 25 minutes, depending on the thickness of your salmon fillet. Thicker cuts will require a longer cooking time.
Broil and Serve
After baking, carefully open the foil packet and turn your oven's broiler to high. Place the salmon under the broiler for a few minutes until the top is lightly browned and the salmon is cooked through. Keep a close eye on it to ensure it doesn't overcook. Finally, sprinkle the salmon with fresh chopped parsley, and serve with lemon wedges on the side. Enjoy your delicious, moist, and flavourful Mediterranean-style baked salmon!
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Marinade salmon in olive oil, vinegar, garlic and herbs
To make a marinade for salmon using olive oil, vinegar, garlic, and herbs, you can follow these steps:
Firstly, prepare your ingredients. For the marinade, you will need olive oil, vinegar, garlic, and herbs of your choice. Fresh herbs will give the best flavour, but dried herbs can be used in a pinch. Good herbs to use include basil, parsley, rosemary, thyme, and chives. You will also need salmon fillets, which should be skin-on and cut into individual pieces.
Next, create your marinade. Place the olive oil, vinegar, and any other liquid ingredients you wish to include (such as lemon juice or soy sauce) into a small bowl and mix well. Then, add your garlic and herbs to the bowl and mix again. You can also add other dry spices, such as salt and pepper, at this stage.
Now you can add your salmon. Place the salmon fillets into a resealable freezer bag and pour in the marinade. Seal the bag and place it in the fridge. Allow the salmon to marinate for at least an hour, but no more than six hours.
Finally, cook your salmon. You can grill or bake your salmon fillets. If grilling, preheat your grill to a medium-high heat and cook the salmon for 5-6 minutes on each side. If baking, preheat your oven to 425 degrees and place the salmon fillets on a sheet pan lined with cooking spray. Bake for 15 minutes or until the salmon is cooked through.
You can brush the salmon with any remaining marinade before serving. This will add extra flavour to the dish.
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Bake for 15-20 minutes at 400°F
Baking salmon in the oven is a great way to cook this Mediterranean dish. It's a simple, quick, and easy way to a delicious, healthy meal.
To bake salmon in the Mediterranean style, first preheat your oven to 400°F. Line a baking sheet with parchment paper. Drizzle a little olive oil on the paper and place the salmon fillets on top, skin-side down. Season the salmon with salt and pepper, and other herbs and spices, if desired.
Now, place the salmon in the oven and bake for 15-20 minutes at 400°F. The cooking time will depend on the thickness of your salmon fillets—thicker cuts will require a longer cooking time. You can also adjust the cooking time based on how well-done you like your salmon. If you prefer your salmon more cooked, leave it in for a little longer.
While the salmon is baking, you can prepare a Mediterranean salad and Greek dressing to serve on the side. You can also make a couscous salad, using pearl couscous or quinoa for a grain-free option.
After 15-20 minutes, your salmon should be almost cooked through. The cooking time may vary depending on your oven and the thickness of your salmon, so keep an eye on it to ensure it doesn't overcook.
Once done, remove the salmon from the oven and let it rest for a few minutes before serving. Enjoy your delicious, healthy, Mediterranean-style salmon!
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Salmon is done when it flakes easily with a fork
Salmon is a versatile fish that can be cooked in many ways, including baking, broiling, poaching, pan-searing, and grilling. When baking salmon, it is important to keep an eye on it to ensure it does not overcook.
To check if your salmon is done, insert a fork into the thickest part of the fish and try to flake it. If the salmon flakes easily, it is ready to be served. If not, it may need a few more minutes in the oven. The baking time will depend on the thickness of the salmon fillet, the temperature of the oven, and the desired doneness. For example, a thicker cut of salmon will require a longer cooking time than a thinner fillet.
When baking salmon in the Mediterranean style, it is often recommended to bake it in foil or parchment paper. This helps to trap the steam and ensure that the salmon is flaky and moist. The cooking time for a Mediterranean-style baked salmon typically ranges from 12 to 20 minutes, depending on the thickness of the fillet and the desired doneness.
Additionally, it is important to note that the internal temperature of the salmon should reach 145°F to be considered safe to consume. So, if you have a kitchen thermometer, you can also use that to check if your salmon is done, in addition to the fork test.
By following these guidelines and keeping a close eye on your salmon, you can ensure that it is baked to perfection and flakes easily with a fork.
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Serve with a Greek salad, roasted veggies or sweet potatoes
There are several ways to serve baked salmon in a Mediterranean style. You can serve it with a Greek salad, roasted veggies, or sweet potatoes.
Greek Salad
A Greek salad is a refreshing and easy-to-make option to serve with your baked salmon. You can make a Mediterranean salad with couscous or orzo, or use quinoa if you prefer a grain-free option. Prepare the salad while the salmon is baking. You can also make a Greek dressing with ingredients like olive oil, salt, and pepper. After pulling the salmon out of the oven, spoon some of the dressing over it.
Roasted Veggies
Roasted vegetables are another great option to serve with your Mediterranean-style baked salmon. You can roast vegetables like tomatoes, bell peppers, artichokes, sun-dried tomatoes, asparagus, green beans, cucumber, zucchini, arugula, and spinach. These vegetables can be roasted in the oven along with the salmon or separately.
Sweet Potatoes
Sweet potatoes are another delicious and healthy option to serve with your baked salmon. They can be baked, mashed, or roasted, and paired with the salmon for a nutritious and flavourful meal.
Other Options
There are also several other options to serve with your baked salmon. These include rice, chickpeas, mango salsa, lemon wedges, and other vegetables like cherry tomatoes, olives, garlic, and onion slices.
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Frequently asked questions
Salmon is a fatty fish loaded with Omega-3 fatty acids, protein, vitamins, and antioxidants. It is also a natural food source of vitamin D.
You will need salmon fillets, olive oil, salt, pepper, lemon, onion, garlic, tomatoes, olives, capers, and herbs. You can also add balsamic vinegar, basil, cilantro, rosemary, oregano, and paprika.
Preheat your oven to 400°F. Line a baking sheet with parchment paper and drizzle olive oil on it. Sprinkle salt and pepper on the skin side of the salmon and place it skin-down on the parchment paper. Sprinkle the flesh side with salt and pepper, and top with lemon slices. Arrange the remaining ingredients around the fish and drizzle with olive oil. Bake for about 15-20 minutes, or until the fish flakes easily with a fork.
