I remember the first time I made this Baked Salmon with Greek Salsa for a family dinner. I was looking for something healthy, relatively quick, but impressive enough for guests. Salmon is always a crowd-pleaser in our house, but I wanted to elevate it beyond the usual lemon and dill. The idea of a bright, fresh Greek salsa came to mind – the salty feta, the briny olives, the crisp cucumber and juicy tomatoes, all tied together with lemon and herbs. The aroma filling the kitchen as the salmon baked was incredible, a mix of savoury fish and the promise of Mediterranean sunshine. When I brought it to the table, flakes of perfectly cooked salmon crowned with that vibrant, colourful salsa, it was met with genuine “wows.” Even my pickiest eater, usually skeptical of anything involving visible vegetables, devoured it, asking for seconds and specifically complimenting the “yummy topping.” It was an instant hit, becoming a staple in our rotation for its fantastic flavour, health benefits, and surprising ease of preparation. It’s the kind of dish that makes you feel good while eating it – light yet satisfying, bursting with fresh tastes and textures.

Ingredients

Here’s what you’ll need to create this delicious and healthy Baked Salmon with Greek Salsa:

For the Baked Salmon:

• Salmon Fillets: 4 (6-ounce) skin-on or skinless salmon fillets, about 1-1.5 inches thick (Choose high-quality, fresh or properly thawed frozen salmon for the best flavour and texture.)
• Extra Virgin Olive Oil: 2 tablespoons (A good quality olive oil enhances the flavour and helps the salmon cook beautifully.)
• Salt: 1 teaspoon, or to taste (Kosher or sea salt works best for even seasoning.)
• Black Pepper: ½ teaspoon fresh ground black pepper, or to taste (Freshly ground offers superior flavour.)
• Dried Oregano: ½ teaspoon (Adds a subtle Mediterranean warmth to the fish.)
• Lemon Slices: 1 lemon, thinly sliced (Optional, for placing on top or alongside the salmon while baking.)

For the Greek Salsa:

• Ripe Tomatoes: 1 cup chopped (about 2 medium Roma or vine-ripened tomatoes) (Use firm, ripe tomatoes for the best flavour and texture; remove seeds if desired for a less watery salsa.)
• Cucumber: 1 cup peeled, seeded, and diced (about ½ large English cucumber) (Provides a refreshing crunch; seeding prevents excess moisture.)
• Red Onion: ½ cup finely diced (about ½ small red onion) (Offers a sharp, pungent bite that complements the other ingredients. Soak in cold water for 10 minutes to mellow the flavour if preferred.)
• Kalamata Olives: ½ cup pitted and roughly chopped (Adds a characteristic briny, salty flavour essential to Greek cuisine.)
• Feta Cheese: ½ cup crumbled (Use block feta packed in brine and crumble it yourself for superior taste and texture compared to pre-crumbled.)
• Fresh Parsley: ¼ cup chopped (Flat-leaf or Italian parsley provides a fresh, clean taste.)
• Fresh Oregano: 1 tablespoon chopped (Optional, but adds a lovely aromatic depth if you have fresh oregano.)
• Extra Virgin Olive Oil: 3 tablespoons (Forms the base of the salsa dressing.)
• Lemon Juice: 2 tablespoons fresh squeezed (about 1 small lemon) (Brightens all the flavours; adjust to taste.)
• Red Wine Vinegar: 1 tablespoon (Optional, adds an extra layer of tanginess.)
• Salt: ¼ teaspoon, or to taste (Be mindful as the feta and olives are already salty.)
• Black Pepper: ¼ teaspoon fresh ground black pepper, or to taste

Instructions

Follow these simple steps to prepare your Baked Salmon with Greek Salsa:

1. Preheat Oven & Prepare Pan: Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper for easy cleanup. Alternatively, lightly grease the baking sheet with olive oil.
2. Prepare the Salmon: Pat the salmon fillets completely dry with paper towels. This step is crucial for achieving a nice sear or slightly crisped exterior, even when baking, and helps the oil and seasonings adhere properly.
3. Season the Salmon: Place the salmon fillets on the prepared baking sheet, leaving some space between them. Drizzle the 2 tablespoons of olive oil evenly over the fillets. Season generously with 1 teaspoon salt (or to taste), ½ teaspoon black pepper, and ½ teaspoon dried oregano. If using, arrange lemon slices on top of or around the fillets.
4. Bake the Salmon: Place the baking sheet in the preheated oven. Bake for 12-18 minutes, depending on the thickness of your fillets. The salmon is cooked when it flakes easily with a fork inserted into the thickest part, or when an instant-read thermometer registers an internal temperature of 135-140°F (57-60°C) for medium doneness. Avoid overcooking, as salmon can become dry quickly.
5. Prepare the Greek Salsa (While Salmon Bakes): While the salmon is in the oven, prepare the Greek salsa. In a medium bowl, combine the chopped tomatoes, diced cucumber, finely diced red onion, chopped Kalamata olives, crumbled feta cheese, chopped fresh parsley, and chopped fresh oregano (if using).
6. Dress the Salsa: In a small bowl or jar, whisk together the 3 tablespoons of extra virgin olive oil, 2 tablespoons of fresh lemon juice, and 1 tablespoon of red wine vinegar (if using). Season the dressing with ¼ teaspoon salt and ¼ teaspoon black pepper, or adjust to your taste, keeping in mind the saltiness of the feta and olives.
7. Combine Salsa: Pour the dressing over the chopped vegetable and feta mixture in the medium bowl. Gently toss everything together until well combined. Taste and adjust seasonings if necessary (more salt, pepper, or lemon juice).
8. Rest the Salmon: Once the salmon is cooked, remove it from the oven and let it rest for 3-5 minutes. This allows the juices to redistribute throughout the fillets, resulting in more tender and flavourful fish.
9. Serve: Plate the baked salmon fillets. Generously spoon the fresh Greek salsa over each fillet just before serving. Enjoy immediately!

Nutrition Facts

• Servings: 4
• Calories per Serving: Approximately 480-550 kcal (This is an estimate and can vary based on the exact size of salmon fillets and amount of oil used.)
• Protein: High (Approximately 35-40g per serving) – Salmon is an excellent source of high-quality protein, crucial for muscle building, repair, and overall body function.
• Healthy Fats: Rich (Approximately 30-35g per serving) – Packed with heart-healthy Omega-3 fatty acids (EPA and DHA) from the salmon and monounsaturated fats from the olive oil, supporting brain health and reducing inflammation.
• Fiber: Good Source (Approximately 4-5g per serving) – Primarily from the fresh vegetables (tomatoes, cucumber, onion) in the salsa, aiding digestion and promoting satiety.
• Sodium: Moderate (Approximately 600-800mg per serving) – Contributions come mainly from the added salt, feta cheese, and Kalamata olives. Adjust salt added during preparation to manage sodium intake if needed.

(Note: These values are estimates. Actual nutritional content can vary based on specific ingredients and portion sizes.)

Preparation Time

• Prep Time: Approximately 15-20 minutes (Includes chopping vegetables for the salsa and preparing the salmon for baking).
• Cook Time: Approximately 12-18 minutes (Baking time for the salmon).
• Total Time: Approximately 30-35 minutes (From starting prep to having the dish ready to serve). This makes it an excellent option for a healthy weeknight dinner or a quick yet elegant meal for guests.

How to Serve

This Baked Salmon with Greek Salsa is wonderfully versatile. Here are some serving suggestions:

• Keep it Simple: Serve the salmon directly topped with the vibrant salsa alongside a simple lemon wedge for extra brightness.
• With Grains:
  • Pair it with fluffy quinoa for a complete protein meal.
  • Serve over couscous (plain or lemon-herb infused) which soaks up the juices beautifully.
  • A side of orzo pasta, perhaps tossed with a little olive oil and parsley, complements the Mediterranean theme.
  • Brown rice offers a wholesome, nutty base.
• With Vegetables:
  • Accompany with roasted vegetables like asparagus, zucchini, or bell peppers tossed in olive oil and herbs.
  • A simple Greek salad (lettuce-based) on the side enhances the theme.
  • Serve alongside steamed green beans drizzled with lemon juice.
• With Potatoes:
  • Roasted lemon-herb potatoes are a classic and satisfying pairing.
  • Creamy mashed potatoes (or even mashed cauliflower for a lower-carb option) provide a comforting contrast.
• Bread:
  • Offer warm pita bread or crusty artisanal bread on the side for scooping up any leftover salsa and juices.
• Presentation:
  • Garnish with extra fresh parsley or oregano leaves just before serving.
  • A final drizzle of high-quality extra virgin olive oil over the entire plate adds a touch of richness and shine.

Additional Tips

Enhance your Baked Salmon with Greek Salsa experience with these helpful tips:

1. Choosing the Best Salmon: Opt for wild-caught salmon like Sockeye or Coho for richer flavour and colour, or high-quality farmed Atlantic salmon for a milder taste and higher fat content. Look for fillets that are vibrant, moist, and smell fresh like the ocean, not fishy. If using frozen, thaw it overnight in the refrigerator for the best texture.
2. Don’t Overcook the Salmon: This is the most common mistake! Salmon cooks quickly. Start checking for doneness around the 12-minute mark for average fillets. It should flake easily with a fork, and the centre should be slightly translucent or opaque, depending on your preference. Using an instant-read thermometer (aiming for 135-140°F or 57-60°C in the thickest part) is the most reliable way to guarantee perfectly cooked, moist salmon. Remember it will continue to cook slightly after being removed from the oven.
3. Salsa Ingredient Prep: For the best salsa texture, dice the cucumber and red onion relatively small and uniform. Seeding the cucumber prevents the salsa from becoming watery. If you find raw red onion too sharp, soak the diced onion in a small bowl of cold water for 10-15 minutes, then drain well before adding to the salsa – this mellows its bite significantly.
4. Make the Salsa Ahead (Partially): You can chop the vegetables (tomato, cucumber, onion) and herbs a few hours in advance and store them in an airtight container in the refrigerator. However, add the feta cheese, olives, and the dressing just before serving. This keeps the vegetables crisp, prevents the feta from becoming too soft or discoloured, and ensures the flavours are vibrant.
5. Variations on the Greek Salsa: Feel free to customize the salsa! Add diced bell peppers (red or yellow for sweetness), a handful of capers for extra brininess, or different fresh herbs like mint or dill for a unique twist. A pinch of red pepper flakes can add a subtle warmth if you like a little spice.
6. Skin On or Off? Baking salmon with the skin on helps protect the flesh from drying out and adds flavour. If you like crispy skin, you can bake skin-side down on parchment, or briefly pan-sear skin-side down in an oven-safe skillet before transferring to the oven. If you prefer skinless, simply proceed with the recipe as written.
7. Alternative Cooking Methods: While baking is easy and consistent, this dish also works beautifully with other cooking methods. Try pan-searing the salmon in a hot skillet with olive oil for a crispy exterior (about 4-5 minutes per side), or grilling it (place skin-side down first over medium-high heat) for a smoky flavour. Cook time will vary, so use flaking or temperature as your guide.
8. Storing and Reheating Leftovers: Store leftover baked salmon and Greek salsa separately in airtight containers in the refrigerator for up to 2 days. The salsa is best enjoyed cold or at room temperature. Reheat the salmon gently to avoid drying it out – a low oven (300°F/150°C) or a microwave on low power works well. Alternatively, flake the cold leftover salmon and mix it directly into the salsa for a delicious salmon salad, perfect over greens or in pita bread.

Frequently Asked Questions (FAQ)

Q1: Can I use frozen salmon for this recipe?
A1: Absolutely! Frozen salmon works perfectly well. The key is to thaw it properly to maintain the best texture. The ideal method is to place the vacuum-sealed frozen fillet(s) in the refrigerator overnight (allow at least 8-12 hours). For a quicker thaw, you can submerge the sealed salmon in a bowl of cold water for about 30-60 minutes, changing the water every 15-20 minutes until thawed. Avoid thawing at room temperature or using hot water, as this can affect texture and encourage bacterial growth. Once thawed, pat it completely dry with paper towels before proceeding with the recipe.

Q2: Can I make the Greek Salsa ahead of time?
A2: Yes, you can prepare parts of the salsa ahead, which is great for meal prep or entertaining. Chop the tomatoes, cucumber, red onion, and fresh herbs up to a day in advance and store them in an airtight container in the refrigerator. However, for the best texture and flavour, it’s recommended to add the feta cheese, Kalamata olives, and the dressing (olive oil, lemon juice, vinegar, salt, pepper) just before serving or within an hour or two. Adding the dressing too early can make the vegetables soggy, and the feta can soften and potentially discolour.

Q3: What if I don’t like Kalamata olives or feta cheese?
A3: No problem, this recipe is adaptable! If you dislike Kalamata olives, you can substitute them with other olives like green Castelvetrano olives (milder, buttery) or black olives (though Kalamata provides the most characteristic Greek flavour), or simply omit them. If feta cheese isn’t your favourite, you could try using crumbled goat cheese for a tangy alternative, small fresh mozzarella balls (bocconcini), or leave the cheese out entirely for a dairy-free version. The salsa will still be delicious and refreshing with the other components.

Q4: Is this Baked Salmon with Greek Salsa recipe considered healthy?
A4: Yes, this recipe is widely considered very healthy! Salmon is packed with high-quality protein and essential Omega-3 fatty acids (EPA and DHA), known for their heart health benefits, anti-inflammatory properties, and support for brain function. The Greek salsa is loaded with fresh vegetables (tomatoes, cucumber, onion) providing vitamins, minerals, and fiber. Extra virgin olive oil contributes healthy monounsaturated fats. It’s naturally gluten-free and relatively low in carbohydrates, fitting well into Mediterranean, low-carb, and generally health-conscious eating patterns. Control the amount of added salt if sodium is a concern.

Q5: How do I know for sure when the salmon is perfectly cooked?
A5: There are two main ways to check for doneness. The visual cue is to gently insert the tines of a fork into the thickest part of the fillet and twist slightly – the fish should flake easily and appear opaque. If it resists flaking or looks very translucent/raw in the center, it needs more time. The most accurate method is using an instant-read food thermometer. Insert it into the thickest part of the salmon, avoiding the bone if present. Aim for an internal temperature of 135°F to 140°F (57°C to 60°C) for medium doneness. Remember salmon continues cooking slightly after removal from heat, so err on the side of slightly under rather than overcooking.

Q6: Can I use a different type of fish besides salmon?
A6: Certainly! While salmon is ideal for its richness that pairs well with the bright salsa, other firm-fleshed fish would also work beautifully. Consider trying this recipe with halibut, cod, mahi-mahi, snapper, or even swordfish steaks. You may need to adjust the baking time slightly depending on the type and thickness of the fish. Use the same doneness indicators (flaking easily, internal temperature) to ensure it’s cooked properly. The Greek salsa complements most white fish wonderfully.

Q7: What kind of wine pairs well with Baked Salmon and Greek Salsa?
A7: The bright, zesty flavours of the Greek salsa and the richness of the salmon pair well with crisp, dry white wines or a dry rosé. Excellent choices include:

• Sauvignon Blanc: Its herbaceous notes and acidity cut through the richness of the salmon and complement the herbs in the salsa.
• Pinot Grigio (Italian style): Light, crisp, and refreshing, it won’t overpower the dish.
• Dry Rosé (Provence style): Offers berry notes and crispness that bridge the gap between white and red, pairing nicely with both the fish and the Mediterranean salsa flavours.
• Assyrtiko (from Greece): If you want to stick with the Greek theme, this native grape offers high acidity and mineral notes that are a fantastic match. Avoid heavy, oaky white wines or bold red wines, which can overwhelm the delicate flavours.

Q8: How should I store leftovers, and are they good the next day?
A8: Leftovers can be delicious! Store the cooked salmon fillets and the Greek salsa in separate airtight containers in the refrigerator. They should keep well for up to 2 days. It’s best to store them separately because the salsa will make the salmon soggy if stored together, and the salsa is best served cold or at room temperature while the salmon is usually preferred warm. You can gently reheat the salmon in a low oven (around 300°F/150°C) or microwave until just warmed through (be careful not to overcook). Alternatively, enjoy the salmon cold, flaked into the leftover salsa, and served over a salad, in a wrap, or with crackers – it makes a fantastic next-day lunch!

Print