With punchy lemon and tangy Greek yogurt sauce, this oven-baked Mediterranean salmon with roasted garlic whipped feta sauce is perfect for busy weeknights! This high-protein dish comes together in 25 minutes, including prep and clean-up time, and can also make a great make-ahead meal. Be sure to check out the notes below for how to meal prep this salmon dish!
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🌟Featured Comment
"Very good salmon. I will make this again!" Thanks Sharon!
why you need this salmon!
Did you know Greek yogurt and salmon are some of the highest protein and healthy fat sources around? Because of this, it's a great choice for any high-protein dinner recipe. This Meditteranean salmon in particular is an excellent recipe because of how quick it is, how it’s packed with flavor but already gluten-free, and can be served in so many ways!
Like with our salmon patties, salmon with mango sauce, and salmon Buddha bowls, I’m also going to show you how to meal prep it to enjoy all week.
So whether you want a quick dinner that will feed the whole family happily or are making this salmon for yourself for a few days, I’m excited to teach you how to make the perfect salmon that is:
- Packed with protein: 31 grams per serving to be exact!
- Flaky and tender: No one likes overcooked salmon but thanks to olive oil and lemon, this salmon stays tender and moist.
- Quick to make: With only a bake time of 20 minutes, this salmon is completely ready in 25 minutes.
ingredients & substitutions
All substitutions are a 1:1 substitute unless otherwise noted. See recipe card for quantities.
- Salmon: We like to use frozen wild salmon for sustainability and nutritional reasons but you can use farm-raised too. Try to find sustainably raised or companies using regenerative farming practices.
- Sauce: The roasted garlic sauce takes this lemon garlic salmon to the next level! It uses Greek yogurt, feta cheese, and spices. But, if you are super short on time, you can use store-bought or leftover over homemade high protein tzatziki instead.
- Olive Oil: We use olive oil for more healthy fats but avocado oil works great too!
This recipe has not been tested with other substitutions. If you replace or add any ingredients, please let us know how it turned out in the comments below!
recipe testing notes
Throughout our testing of this Mediterranean salmon with roasted garlic whipped feta, we learned some key things that worked and didn't work. Here are the key takeaways!
- Baking time: I found the baking time for the salmon varied greatly depending on the salmon's thickness. As a starting point, it took 10-15 minutes for salmon that's ½” - ¾”. If your salmon is thicker, it will take longer.
- Salting the sauce: My original recipe added salt to the sauce, but after much testing, the feta is plenty salty as is. So, I found additional salt to be too much, plus this means fewer ingredients!
how to make this sheet pan salmon with sauce (with photos & video!)
This easy salmon recipe is one of those dishes that looks SO impressive but is SO easy, let me show you! But be sure to scroll to the bottom for the full instructions in the recipe card.
- Prepare: Thaw your salmon, preheat the oven, line your tray, thinly slice the lemon, and peel the garlic cloves.
- Bake the salmon: Place the salmon on the tray and drizzle with oil, sprinkle the seasoning oil, place lemons and garlic on top, and bake for 15-20 minutes (depending on the thickness of your salmon).
- Prepare the roasted garlic whipped feta: Once the salmon is done, grab the roasted garlic and add all the sauce ingredients to a blender or food processor and blend until creamy.
- Plate: Remove the lemon slices from the salmon and plate the salmon with a dollop of whipped feta and fresh dill.
Alternative Method 1: Grilled Mediterranean Salmon
To make this dish on the grill, wrap each salmon piece in foil (like a little foil container) and grill for 10-15 minutes, checking the internal temperature at 10 minutes. For flaky salmon, it should be 145 degrees but a little less is fine because it will continue to cook after being removed from the heat.
Alternative Method 2: Air Fryer Lemon Garlic Salmon Recipe
I make this recipe in the air fryer all the time if I only want 1 or 2 fillets. To do it, place the salmon in the air fryer tray and bake for 7-10 minutes at 350 degrees.
video of how to make this recipe
expert tips
- If the sauce is not blending fully, add olive oil 2 tablespoons at a time until the sauce comes together. This is more common when using a blender versus a food processor.
- If the sauce is too thick for your liking, you can add water or oil to thin it out into more of a drippy sauce versus a whipped feta sauce.
- Not sure how to get lemon juice if the lemon slices are on the salmon? Use the lemon juice just from the ends of the lemons. There’s more juice in them than you might expect!
recipe variations
If you want some more ways to enjoy salmon, try any of these variations!
- Mediterranean Salmon Bowl: To make this, serve the salmon over brown rice, couscous, or orzo! Try adding a Greek salsa situation with a combination of tomatoes, cucumbers, and olives.
- Baked Salmon Salad: For a salad, serve this salmon over a bed of your favorite greens. For the sauce, thin it out with water, additional lemon juice, and oil to make it into a roasted garlic feta and yogurt dressing to drizzle over the salad.
- Salmon Salad: Use this salmon to swap for the chicken in this gyro chicken salad.
storage & meal prep tips
Storage: Leftover salmon can be stored in the fridge for up to 3 days in an airtight container. The sauce can be kept separate in the fridge for up to a week. If you have leftovers with the sauce on the salmon, do not try to remove the sauce, just store it all together for up to 3 days.
Expert Storage Tip: Leave the sauce separate so guests can dish up how much whipped feta they want to put on top of the fish. This way if you have leftovers, the sauce can be kept longer than the salmon in the fridge and the salmon can be reheated without the sauce.
Meal prep: To meal prep this, make all 4 salmon filets and enjoy one right away. Then store each one in a storage container with a grain of choice or greens. Keep the sauce in separate containers.
Reheating: You can eat this salmon cold if it's on a salad or reheat in the microwave, air fryer, or oven. Bake for 5-7 minutes in the air fryer at 350 degrees or in the oven for 10 minutes at 350 degrees or just until heated through.
Common Questions
Yes and here’s why! It packs 28 grams of protein per serving so you will feel satiated. It’s also heart-healthy because the salmon is filled with rich omega-3 fatty acids, low-carb because it is enough of a meal with just the sauce, and a good source of monounsaturated fat from the Greek yogurt and olive oil.
If you have the time, leave the salmon in the fridge to thaw the night before. If you need to quickly thaw it, put the salmon filets in a bowl of COLD water to thaw. Placing them in warm water will actually start to cook the outside of the salmon.
If possible, go for wild-caught salmon instead of farm-raised. Wild caught has a bright pink color and a slightly sweet and briny flavor that will remind you of the ocean! It also holds more nutritional value than farm-raised.
Fish should reach 145 degrees internal temperature at the thickest part of the fish. It's important to note that it will continue to cook after being removed from the oven.
what to serve with baked salmon
- Grains: Serve this with couscous for a true Mediterranean experience, brown rice or white rice for an easy side, orzo with a red pesto pasta salad (made with sun-dried tomatoes), gyro skillet casserole, or crispy parboiled roasted potatoes for a fun texture contrast!
- Greens: Try the salmon with an Avocado salad, honey sriracha brussels sprout salad, or crispy tahini kale chips.
- Veggies: I like to serve Greek-inspired salmon with roasted vegetable side dishes or fresh ones like balsamic vinegar quick pickles, butternut squash in the air fryer, or just sheet pan roasted mixed vegetables.
Recipe
Mediterranean salmon with roasted garlic whipped feta
Ingredients
Salmon
- 4 6 oz salmon fillets
- 2 lemons
- 2 garlic cloves
- 1 teaspoon steak seasoning
- 2 tablespoon avocado oil
Yogurt Sauce
- ½ cup Greek Yogurt
- ½ cup Crumbled feta
- 1 teaspoon Oregano
- ½ teaspoon pepper
Before you start!
If you make this recipe, please take a moment to leave us a review. We love to hear from you!
Instructions
- Preheat the oven to 350 degrees. If salmon is frozen, place in a bowl of cold water to thaw for 10-15 minutes.
- Pat salmon dry and line a baking sheet with foil. Place salmon flat on the lined baking sheet.
- Drizzle with avocado oil, squeeze one lemon over the salmon filets, and top with steak seasoning.
- Cut lemon in thin slices and lay on top of salmon. Place ½ of a clove of whole garlic next to or on top of each filet.
- Bake for 12-15 minutes. Make the sauce while the salmon is cooking. The time listed is for cooking a thickness of ½" - ¾".
To make the sauce:
- Put all ingredients in blender or food processor and blend until creamy.
- Remove the lemon slices and garlic cloves from the salmon. Add the roasted garlic to the blender with the sauce and blend once more. Top with creamy sauce and enjoy!
Video
Notes
- If the sauce is not blending fully, add olive oil 2 tablespoons at a time until the sauce comes together. This is more common when using a blender versus a food processor.
- If the sauce is too thick for your liking, you can add water or oil to thin it out into more of a drippy sauce versus a whipped feta sauce.
- Not sure how to get lemon juice if the lemon slices are on the salmon? Use the lemon juice just from the ends of the lemons. There’s more juice in them than you might expect!
- Leave the sauce separate so guests can dish up how much whipped feta they want. This way if you have leftovers, the sauce can be kept longer than the salmon in the fridge and the salmon can be reheated without the sauce.
- Baking time: I found the baking time for the salmon varied greatly depending on the salmon's thickness. As a starting point, it took 10-15 minutes for salmon that's ½” - ¾”. If your salmon is thicker, it will take longer.
- Salting the sauce: My original recipe added salt to the sauce, but after much testing, the feta is plenty salty as is. So, I found additional salt to be too much, plus this means fewer ingredients!
Looking for more information?
Additional substitution information can be found above in the substitution section of this post.
Nutrition Disclaimer
Nutritional information is an estimate and for informational purposes only.
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