Baked Feta Salmon
Baked Feta Salmon is a easy Mediterranean recipe that serves 1. 350 calories per serving. Recipe by Feelgoodfoodie on YouTube.
Prep: 10 min | Cook: 15 min | Total: 35 min
Cost: $8.54 total, $8.54 per serving
Ingredients
- 6 oz Salmon Fillet (MOWI Essential Atlantic salmon, skin on or off, fresh or thawed)
- 0.5 cup Cherry Tomatoes (Quartered)
- 0.25 cup Red Bell Pepper (Thinly sliced)
- 0.25 cup Red Onion (Thinly sliced)
- 6 pieces Kalamata Olives (Pitted and halved)
- 0.25 cup Feta Cheese (Crumbled)
- 1 clove Garlic (Minced)
- 0.5 tsp Dried Oregano (Divided, extra for salmon)
- 0.25 tsp Crushed Red Pepper Flakes (Optional for heat)
- 2 tsp Olive Oil (Divided between vegetables and salmon)
- 0.25 tsp Salt (To taste)
- 2 tbsp Fresh Basil Leaves (Torn for garnish)
Instructions
Preheat Oven
Set the oven to 400°F (200°C) and let it fully preheat.
Time: PT5M
Temperature: 400°F
Prepare Vegetables
Quarter the cherry tomatoes, slice the red bell pepper and red onion thinly, and halve the Kalamata olives.
Time: PT4M
Arrange Veggies and Feta
In the oven‑safe baking dish, spread the tomatoes, bell pepper, onion, olives, and sprinkle the crumbled feta over the top.
Time: PT2M
Season Vegetables
Drizzle 1 tsp olive oil over the vegetables, add the minced garlic, ½ tsp dried oregano, and a pinch of salt. Toss gently to coat.
Time: PT2M
Create Space for Salmon
Push the seasoned vegetables to the sides of the dish, making a clear spot in the center for the salmon fillet.
Time: PT1M
Season Salmon
Place the salmon in the center, drizzle the remaining 1 tsp olive oil over it, then sprinkle the leftover oregano, crushed red pepper flakes, and a pinch of salt.
Time: PT1M
Bake
Bake uncovered for 15 minutes. The salmon should be opaque, flake easily with a fork, and the feta should be melted and slightly golden.
Time: PT15M
Temperature: 400°F
Finish and Serve
Remove from the oven, sprinkle torn fresh basil over the top, and serve directly from the dish.
Time: PT1M
Nutrition Facts
- Calories
- 350
- Protein
- 30 g
- Carbohydrates
- 10 g
- Fat
- 20 g
- Fiber
- 3 g
Dietary info: Gluten‑Free, High‑Protein, Low‑Carb, Paleo‑Friendly (omit feta for strict paleo)
Allergens: Fish, Dairy, Olives (may contain traces of sulfites)
Ingredient Substitutions
- Instead of Salmon Fillet: Any fresh salmon fillet, Frozen salmon fillet
- Instead of Cherry Tomatoes: Grape tomatoes, Small plum tomatoes
- Instead of Red Bell Pepper: Yellow bell pepper, Orange bell pepper
- Instead of Red Onion: White onion, Sweet onion
- Instead of Kalamata Olives: Black olives, Green olives
- Instead of Feta Cheese: Goat cheese, Ricotta salata
- Instead of Garlic: Garlic powder (1/4 tsp)
- Instead of Dried Oregano: Italian seasoning
- Instead of Crushed Red Pepper Flakes: Cayenne pepper
- Instead of Olive Oil: Avocado oil
- Instead of Salt: Sea salt
- Instead of Fresh Basil Leaves: Fresh parsley
Equipment Needed
- Oven‑Safe Baking Dish
- Mixing Bowl
- Spatula or Large Spoon
- Knife
- Cutting Board
- Aluminum Foil (optional)
Critical Steps — Do Not Skip
- Preheat oven to the correct temperature
- Create space for the salmon so it cooks evenly
- Season the salmon properly
- Bake for the exact 15 minutes to avoid dryness
Chef Tips from the Video
- Pat the salmon dry with paper towels before seasoning for a better crust.
- Add a splash of white wine or lemon juice to the dish before baking for extra brightness.
- Use a glass or ceramic baking dish for even heat distribution.
Troubleshooting
Salmon is dry after baking.
Check the thickness of the fillet; thinner pieces need only 12‑13 minutes. Remove the dish a minute or two early and let residual heat finish cooking.
Vegetables are still hard.
Toss the veggies with a little extra olive oil and spread them in a single layer; if needed, increase bake time by 3‑4 minutes.
Feta does not melt.
Use a fully crumbled feta and ensure the oven is fully preheated; you can broil for the last 1‑2 minutes to brown the cheese.
Storage
Refrigerator: Store leftovers in an airtight container for up to 2 days.
Freezer: Freeze salmon separately (without feta) for up to 2 months; thaw before reheating.
Room temperature: Do not leave at room temperature for more than 2 hours.
Make-Ahead Tips
- Prep and assemble the vegetables and feta in the dish, cover, and refrigerate up to 12 hours before baking.
- Crumbled feta can be stored in a small container for several days.
Frequently Asked Questions
What is the cultural significance and history of baked feta salmon in Mediterranean cuisine?
While salmon is not a traditional Mediterranean fish, the combination of feta, olives, tomatoes, and herbs reflects classic Mediterranean flavor profiles. The dish modernizes the region’s love for simple, oven‑roasted vegetables and cheese, adapting it for quick, health‑focused meals.
What are the traditional regional variations of Mediterranean‑style baked fish dishes in Greece and Southern Italy?
Greek baked fish often features lemon, oregano, and olives, while Southern Italian versions add capers, cherry tomatoes, and sometimes a breadcrumb topping. Both rely on high‑heat oven cooking to keep the fish moist and the toppings golden.
How is baked feta salmon traditionally served in Mediterranean households?
It is typically served hot straight from the baking dish, accompanied by crusty bread or a side of couscous, and garnished with fresh herbs like basil or parsley. A drizzle of extra‑virgin olive oil and a squeeze of lemon complete the meal.
What occasions or celebrations is baked feta salmon associated with in Mediterranean culture?
Baked fish dishes are common at family gatherings, summer barbecues, and religious feasts such as Easter. The quick one‑pan version fits modern weekday lunches while still honoring the festive, communal spirit of Mediterranean cooking.
What authentic ingredients are essential for Mediterranean baked feta salmon versus acceptable substitutes?
Key ingredients include high‑quality feta cheese, Kalamata olives, cherry tomatoes, and dried oregano. Substitutes can be goat cheese for feta, green olives for Kalamata, or any ripe tomato variety, but the flavor balance changes slightly.
What other Mediterranean dishes pair well with baked feta salmon?
Serve it alongside a simple Greek salad, lemon‑herb quinoa, or roasted eggplant. A side of tzatziki or a glass of crisp white wine also complements the salty feta and buttery salmon.
What are the most common mistakes to avoid when making baked feta salmon?
Common errors include over‑cooking the salmon, using too much olive oil which can sog the feta, and overcrowding the pan which prevents the vegetables from softening. Follow the exact 15‑minute bake time and keep the ingredients in a single layer.
Why does this recipe use a 400°F oven instead of a higher temperature for the salmon?
A moderate 400°F (200°C) allows the feta to melt gently while the salmon cooks through without drying out. Higher temperatures would brown the cheese too quickly and could leave the fish undercooked in the center.
Can I make baked feta salmon ahead of time and how should I store it?
Yes, you can assemble the vegetables, feta, and seasonings in the baking dish and refrigerate uncovered for up to 12 hours. Add the salmon just before baking, then store the cooked leftovers in an airtight container in the fridge for up to 2 days.
What does the YouTube channel Feelgoodfoodie specialize in?
Feelgoodfoodie, hosted by Yumna, focuses on quick, single‑serve, health‑conscious meals that are easy to prepare at home, especially for busy work‑from‑home lifestyles. The channel emphasizes minimal cleanup and balanced nutrition.
Last updated: September 6, 2026
