Deliciously Easy Baked Salmon with Tomato Herb Sauce and Feta

A Flavorful Journey to Dinner

Are you searching for a weeknight dinner that’s both incredibly healthy and bursting with vibrant, fresh flavors? Many of us struggle to find recipes that tick all the boxes: quick to prepare, wholesome, and undeniably delicious. Enter this Baked Salmon with Tomato Herb Sauce and Feta. It’s a dish designed to impress your taste buds without demanding hours in the kitchen. Imagine flaky, tender salmon bathed in a zesty tomato-herb mixture, finished with a delightful crumble of salty feta cheese. This recipe transforms a simple weeknight meal into a culinary event, proving that healthy eating can be extraordinarily satisfying. Let’s dive into creating this masterpiece!

Gather Your Culinary Arsenal

The magic of this dish lies in its fresh, high-quality ingredients. Here’s what you’ll need to create this symphony of flavors:

• Salmon Fillets: 2 (6-8 ounce) skin-on or skinless salmon fillets (about 1.5 inches thick). Look for fillets with a vibrant, deep pink color and firm texture. The skin, if left on, will crisp up beautifully.
• Olive Oil: 2 tablespoons extra virgin olive oil, plus more for drizzling. The fruity notes of extra virgin olive oil will beautifully complement the salmon and sauce.
• Garlic: 3 cloves, minced. Fresh garlic provides an indispensable pungent aroma and flavor base.
• Diced Tomatoes: 1 (14.5 ounce) can diced tomatoes, drained. Opt for fire-roasted diced tomatoes for an extra layer of smoky depth, or choose high-quality San Marzano for a sweeter profile. Their juicy texture forms the heart of our sauce.
• Fresh Herbs: 1/4 cup chopped fresh mixed herbs (such as parsley, dill, chives, or basil). A fragrant blend brings life and brightness. Dill and parsley are classic pairings with salmon.
• Lemon: Zest of 1/2 lemon, plus 1 tablespoon lemon juice. The citrus cut prevents richness and brightens all the flavors.
• Red Pepper Flakes: 1/4 teaspoon (or to taste). For a subtle warmth that awakens the palate without overpowering.
• Salt: 1/2 teaspoon sea salt, plus more to taste. Enhances all the other flavors.
• Black Pepper: 1/4 teaspoon freshly ground black pepper, plus more to taste. Adds a pleasant, mild bite.
• Feta Cheese: 1/4 cup crumbled feta cheese. Look for a good quality block feta and crumble it yourself for superior flavor and texture. Avoid pre-crumbled if possible.
• Optional Garnish: Fresh dill sprigs or lemon wedges. For an extra touch of freshness and visual appeal.
  • Substitution for Feta: Goat cheese or shaved Parmesan can offer a similar tangy or salty contrast.
  • Herb Alternatives: If fresh herbs are unavailable, use 1 tablespoon of dried mixed Italian herbs, but adjust the quantity as dried herbs are more potent.

The Clock is Ticking: Your Time Investment

This recipe is designed for efficiency and minimal fuss, making it perfect for busy evenings.

Compared to many baked salmon recipes that can involve more complex marinades or longer cooking times, this version is exceptionally swift. The average baked salmon recipe might require 25-35 minutes of prep and 40-50 minutes of total time. Our 30-minute total time ensures you can enjoy a gourmet-level meal without the commitment.

Crafting Your Masterpiece: Step-by-Step

Step 1: Ignite the Oven and Prepare the Stage

Begin by preheating your oven to 400°F (200°C). This ensures the oven is at the perfect temperature to cook the salmon evenly and quickly. While the oven heats, prepare your baking dish. Lightly grease a small baking dish or line a baking sheet with parchment paper. Parchment paper makes cleanup a breeze and prevents the salmon from sticking. Pat your salmon fillets dry with paper towels. This crucial step helps achieve a beautifully cooked exterior, preventing steaming and encouraging a slight sear.

Step 2: Conjure the Vibrant Tomato Herb Sauce

In a small bowl, whisk together the olive oil, minced garlic, drained diced tomatoes, chopped fresh herbs, lemon zest, lemon juice, red pepper flakes, salt, and black pepper. Stir everything until well combined. Taste the sauce and adjust the seasonings as needed. Does it need a little more salt? A touch more lemon for brightness? This is your moment to personalize the flavor profile. The aroma of the fresh herbs and garlic should be delightfully pungent.

Step 3: Anoint the Salmon and Arrange with Care

Place the dried salmon fillets in the prepared baking dish or on the baking sheet. Spoon the prepared tomato herb sauce generously over the top of each salmon fillet, ensuring they are well coated. If you’re using skin-on fillets, place them skin-side down. You can arrange the fillets so they are not touching, allowing each to cook nicely.

Step 4: The Grand Finale – Baking to Golden Perfection

Transfer the baking dish or sheet to the preheated oven. Bake for 12 to 18 minutes. The exact cooking time will depend on the thickness of your salmon fillets and your desired level of doneness. The salmon is ready when it flakes easily with a fork, and the internal temperature reaches 145°F (63°C). The sauce will have thickened slightly and will be bubbling tantalizingly around the fish.

Step 5: The Flourish – Feta and Final Touches

Once the salmon is cooked to perfection, remove it from the oven. Sprinkle the crumbled feta cheese evenly over the top of the sauce-covered salmon. The residual heat will gently warm the feta, releasing its salty, tangy goodness. For an extra visual appeal and burst of freshness, garnish with a few fresh dill sprigs or serve with lemon wedges on the side. Let it rest for a minute before serving.

Nutritional Spotlight

This Baked Salmon with Tomato Herb Sauce and Feta is a nutritional powerhouse. Salmon is renowned for its high-quality protein and omega-3 fatty acids, beneficial for heart and brain health. The tomatoes add antioxidants like lycopene and vitamins A and C, while the herbs contribute vital nutrients and fiber. Feta provides calcium and protein. A typical serving (per fillet) offers approximately:

• Calories: 350-450 kcal (depending on fillet size and fat content)
• Protein: 30-40g
• Fat: 20-30g (with a good portion of healthy unsaturated fats)
• Carbohydrates: 5-10g
• Fiber: 2-4g

(Note: Nutritional values are estimates and can vary based on specific ingredients and portion sizes.)

Elevating Health Without Sacrificing Flavor

While this recipe is already quite healthy, here are some ways to make it even more so, without compromising on taste:

• Reduced Sodium: Use no-salt-added diced tomatoes and reduce the added salt, then rely on herbs and lemon for flavor.
• Lighter Fat: Use a lighter olive oil or avocado oil, and ensure you’re only using the specified amount. Remove any excess oil before serving.
• Leaner Protein: While salmon is excellent, other white fish like cod or tilapia can be used, though they will have a different texture and nutritional profile.
• Extra Veggies: Add finely chopped bell peppers or zucchini to the tomato sauce for added fiber and nutrients.

The Perfect Companions

This delectable salmon dish pairs beautifully with a variety of sides to create a complete and satisfying meal:

• Quinoa or Brown Rice: For a whole-grain carbohydrate base.
• Roasted Vegetables: Broccoli, asparagus, or green beans roasted alongside the salmon.
• Simple Green Salad: A light, crisp salad with a vinaigrette dressing.
• Cauliflower Rice: A low-carb alternative to traditional rice.

Navigating Common Culinary Pitfalls

Avoid these common mistakes to ensure your salmon turns out perfectly every time:

• Overcooking: Salmon cooks quickly. Keep a close eye on it. Overcooked salmon becomes dry and tough. Remember it will continue to cook slightly after being removed from the oven.
• Not Drying the Salmon: As mentioned in Step 1, not patting the salmon dry can lead to steamed rather than beautifully cooked fish.
• Incorrect Oven Temperature: Ensure your oven is preheated properly to the specified 400°F (200°C) for optimal cooking.
• Under-Seasoning: Don’t be shy with salt, pepper, and herbs. Taste your sauce as you prepare it. The feta will add saltiness, but the salmon itself needs proper seasoning too.

Preserving the Deliciousness

Leftovers can be stored in an airtight container in the refrigerator for up to 2-3 days. Reheat gently in a low oven or microwave to avoid drying out the fish. The flavors often meld and deepen overnight, making leftovers delicious!

Your Burning Questions Answered

What is the best type of salmon to use?

Any salmon fillet will work, but fattier varieties like Atlantic salmon or King salmon tend to be more forgiving and moist. Sockeye salmon is leaner and has a richer flavor. Choose what’s fresh and available!

Can I use canned crushed tomatoes instead of diced?

Yes, crushed tomatoes can be used. They will create a smoother sauce consistency. If using crushed tomatoes, you might want to add them to the dish with a few whole, quartered cherry tomatoes for texture and visual appeal.

How do I know if my salmon is fully cooked?

The most reliable way is to use an instant-read thermometer inserted into the thickest part of the fillet; it should read 145°F (63°C). Visually, the salmon should be opaque and flake easily when gently pressed with a fork.

Can I make this recipe ahead of time?

You can prepare the tomato herb sauce a day in advance and store it in the refrigerator. However, it’s best to assemble and bake the salmon just before serving to ensure the best texture and flavor.

What if I don’t have fresh herbs?

You can substitute 1 tablespoon of dried Italian seasoning or any dried herb blend. However, the vibrancy of fresh herbs is truly unmatched here, so fresh is highly recommended if possible.

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