This baked Mediterranean Salmon is ready in just 20 minutes and brings gourmet flavor to your weeknight table or date night with only 5 simple ingredients. Salmon fillets bathed in olive oil, fresh lemon, garlic, and parsley, this low-sodium salmon recipe is filled with bold Mediterranean flavors.
As someone who has celiac and has been cooking gluten-free recipes for a decade, I've perfected simple, flavorful meals. This Mediterranean salmon recipe is one of those meals. An easy, fresh dinner you'll return to again and again.
A Quick Look At The Recipe
- Total Time: 20 minutes (5 min. prep, 15 min. cook)
- Recipe Difficulty: Beginner-friendly
- Cooking Method: Oven-baked (one pan!)
- Main Ingredients: Salmon, lemon, garlic, parsley, olive oil
- Dietary Info: Gluten-free, dairy-free, keto-friendly, paleo
- Serves: 2 (easily doubled)
- Calories: 529 per serving
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love love & such an easy recipe! Thanks for sharing, Emmy! We added fresh dill as well.
- lea
What makes this Mediterranean-style salmon truly special is how the bright lemon juice, garlic, and parsley transform simple salmon fillets into something extraordinary.
This gluten-free salmon recipe pairs beautifully with so many sides from my recipe collection. Try it alongside my Warm Mediterranean Marinated Olives with Lemon and Herbs, or my Greek Quinoa Salad with Lemon Vinaigrette, serve it over my Quinoa Cucumber Salad, or the Arugula & Spinach Salad for an elegant salmon dinner!
If you want another salmon recipe, try my Cooked Salmon Poke Bowl!
Why You'll Love This Recipe
- 20-Minute Recipe: This 20-minute Mediterranean salmon is perfect for busy weeknights.
- Naturally Low-Sodium: Unlike many restaurant salmon dishes, this low-sodium salmon recipe relies on fresh herbs, lemon, and quality olive oil for flavor instead of salt.
- High-Protein Recipe: Each serving delivers 40+ grams of protein, making this a high-protein salmon recipe.
- Beginner-Friendly: Even if you've never cooked fish before, this simple salmon recipe gets perfect results every time.
- One Pan & Minimal Ingredients: Everything bakes together on a single sheet pan or dish & uses only 5 ingredients. Similar to my Chicken Sausage Sheet Pan Dinner recipe!
- Naturally Gluten-Free: This gluten-free Mediterranean salmon recipe is perfect for celiac diets with zero modifications needed.
- Versatile & Customizable: The Mediterranean baked salmon works beautifully with different herb combinations, vegetables, and serving styles.
Key Ingredients for Mediterranean Salmon
- Salmon Fillets: Choose wild-caught salmon fillets when possible for the best nutritional value, content, and flavor. Look for fillets that are about 1 to 1½ inches thick for even cooking. I always leave the skin on during baking; this helps the fish hold together and peels right off after cooking.
- Garlic: I use minced fresh garlic because it's such a signature flavor in Mediterranean-style salmon. If you're short on time, jarred minced garlic works as well!
- Fresh Parsley: Flat-leaf (Italian) parsley is my preference for this baked Mediterranean salmon because it has a more robust flavor than curly parsley.
Substitutions & Variations
Making this Mediterranean salmon recipe work for your dietary needs and flavor preferences is easy:
- Salmon Alternatives: Try halibut, trout, or even thick cod fillets if salmon isn't available (adjust cooking time for thinner fish).
- Parsley Swap: Fresh dill, cilantro, or basil can replace parsley.
- Garlic Alternative: Use 1 teaspoon of garlic powder mixed into the oil if you don't have fresh garlic.
- Oil Options: Avocado oil works for a neutral flavor; try a mix of olive oil and melted butter for extra richness.
- Italian Salmon Recipe: There are many variations of Italian salmon recipes. I like to make mine by including halved cherry tomatoes and kalamata olives in the baking dish. The salmon with tomatoes & the salmon with olives add deep flavor. I then swap the parsley for fresh basil and add a pinch of dried oregano for authentic Italian salmon flavor.
- Spicy Mediterranean Salmon: Add ½ teaspoon red pepper flakes to the oil mixture for a gentle heat that doesn't overpower the fish.
How To Make Mediterranean Salmon
- Step 1: Preheat your oven to 425°F. Lightly oil a pan or baking dish. Place your salmon fillets skin-side down in the prepared pan, leaving about an inch between them for even heat circulation. Pat the tops dry with a paper towel.
- Step 2: Pour the olive oil and lemon evenly over both salmon fillets. Sprinkle the minced garlic evenly across each fillet, followed by the chopped fresh parsley. Press the garlic and parsley gently into the salmon so they adhere during baking.
- Step 3: Place the pan in your preheated oven and bake for 15 minutes. The salmon is done when it flakes easily with a fork and reaches an internal temperature of 125-130°F at the thickest part.
- Step 4: Let the salmon rest for 2-3 minutes before serving. This allows the juices to redistribute. Serve with fresh parsley & a squeeze of lemon juice.
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Expert Tips
Choose the Right Thickness: Salmon fillets between 1 to 1½ inches thick cook most evenly in 15 minutes. If your fillets are thinner (¾ inch), check them at 10 minutes. Thicker cuts (over 2 inches) may need 18-20 minutes.
Don't Remove the Skin: Leaving the skin on during cooking protects the delicate flesh from direct heat and helps the fillet hold its shape. It peels off effortlessly after baking if you prefer not to eat it.
Don't Overcook: The salmon will continue cooking slightly after you remove it from the oven. Pull it out when it's just opaque in the center for the best texture. You're looking for an internal temperature of 125-130°F at the thickest part of the salmon. Use a meat thermometer to read the temperature.
Let It Rest: Those 2-3 minutes of resting time allow the proteins to relax and the juices to redistribute, preventing dry salmon.
Mediterranean Salmon Frequently Asked Questions
For this Mediterranean salmon recipe, I use lemon, garlic & parsley as the spices. Oregano, paprika, cumin, dill, and black pepper are additional Mediterranean spices for salmon. The simple garlic lemon parsley salmon is my favorite!
Store cooked salmon in an airtight container in the fridge for up to 3 days. To reheat, warm it gently in the oven at 300°F or in a skillet over low heat until just heated through. This keeps it tender and prevents it from drying out. You can also enjoy it cold in bowls or salads.
Salmon is done when it flakes easily with a fork and the center turns from translucent to opaque. For perfect doneness, aim for an internal temperature of 125-130°F for moist, tender salmon. Avoid overcooking; it should still look slightly glossy in the center.
Yes! Frozen salmon works perfectly in this recipe. For best results, thaw it in the fridge overnight before cooking. You can also cook it from frozen, just add a few extra minutes to your cooking time and make sure it reaches an internal temperature of 125-130°F for tender, fully cooked salmon.
Yes! Made with olive oil, fresh herbs, and salmon, this recipe fits the Mediterranean diet. Pair it with whole grains and vegetables for a complete, Mediterranean-style meal.
More Mediterranean Dinner Ideas
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📖 Recipe
Mediterranean Salmon (Baked, Low Sodium, 20 Minute)
Ingredients
- 2 Salmon fillets
- ¼ Cup Olive Oil evoo
- 2 Lemons freshly juiced
- 2 Tablespoons Garlic minced
- ½ Cup Parsley chopped
Instructions
- Preheat the oven to 425°F. Get out a medium baking dish or sheet pan, and add the two salmon fillets skin down to the bottom of the dish or pan.
- Pour the olive oil and lemon juice over the salmon, then spread the parsley and the minced garlic evenly on each salmon fillet.
- Bake the salmon for 15 minutes, or until the salmon is cooked through. You will know when the internal temperature of the thickest part of the salmon has reached 125°F-130℉.
- Serve with fresh parsley & a squeeze of lemon juice, enjoy!
Notes
- Choose the Right Thickness: 1-1½ inch fillets cook in ~15 min; thinner ~10 min, thicker 18-20 min.
- Don't Remove the Skin: Keeps salmon intact; peels off easily after baking.
- Don't Overcook: Pull at 125-130°F, just opaque in the center.
- Let It Rest: Rest 2-3 min to keep salmon juicy.
Nutrition
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Lea says
love love & such an easy recipe! Thank for sharing Emmy! We added fresh dill as well.