Mediterranean Salmon Tray
A vibrant and healthy one-pan meal featuring tender salmon fillets roasted with juicy cherry tomatoes, briny olives, and capers. This dish is packed with Mediterranean flavors and comes together in under 30 minutes.
For 2 servings
Preheat oven and prepare the vegetables.
- Preheat your oven to 220°C (425°F).
- In a large bowl, combine the halved cherry tomatoes, sliced red onion, olives, and capers.
- Add the minced garlic, olive oil, dried oregano, and black pepper to the bowl.
- Toss everything together until the vegetables are evenly coated.
TIPUsing a large bowl makes it easier to toss the vegetables without making a mess.Arrange the salmon and vegetables on the tray.
- Spread the seasoned vegetable mixture in a single layer on a large baking sheet.
- Pat the salmon fillets dry with a paper towel and place them among the vegetables.
- Squeeze the juice from half a lemon over the salmon and vegetables.
TIPPatting the salmon dry helps it to roast nicely and develop a better texture.Roast until the salmon is tender and flaky.
Place the baking sheet in the preheated oven and roast for 15-18 minutes. The salmon is done when it flakes easily with a fork and the tomatoes have burst. The internal temperature of the salmon should reach 63°C (145°F).
TIPCooking time can vary based on the thickness of your salmon fillets. Check for doneness at the 15-minute mark.Serve immediately with lemon wedges.
Carefully remove the tray from the oven. Serve the salmon and roasted vegetables hot, with fresh lemon wedges on the side for squeezing.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Use a large sheet pan to avoid overcrowding, which ensures the vegetables roast rather than steam.
- 2For extra brightness, zest the lemon before juicing it and sprinkle the zest over the finished dish.
- 3If your salmon fillets are particularly thick, they may require an additional 2-3 minutes of roasting time.
- 4This dish is naturally low in sodium. The flavor comes from the herbs, garlic, lemon, and the natural saltiness of olives and capers.
Adapt it for your goals.
Healthy
Serve with a side of steamed quinoa or a large green salad instead of heavier starches for a complete, balanced meal.
quickQuick
Use pre-minced garlic and pre-sliced onions to cut down on prep time, making this a perfect weeknight dinner.
high proteinHigh protein
Add one cup of canned chickpeas (rinsed and drained) to the vegetable mix before roasting for an extra plant-based protein boost.
Why this is on our healthy list.
Rich in Omega-3 Fatty Acids
Salmon is a prime source of EPA and DHA, omega-3 fatty acids that support heart health, reduce inflammation, and promote brain function.
Packed with Antioxidants
Cherry tomatoes, olives, and olive oil are loaded with antioxidants like lycopene and polyphenols, which help protect your cells from damage.
Excellent Source of Lean Protein
This dish provides high-quality lean protein, essential for building and repairing tissues, supporting muscle mass, and keeping you full.
Frequently asked questions
Yes, this dish is very healthy. Salmon is an excellent source of omega-3 fatty acids, which are great for heart and brain health. The vegetables provide vitamins, minerals, and fiber, and using olive oil adds healthy monounsaturated fats.
