Can I use gluten-free flour?

Yes — use a cup-for-cup gluten-free baking blend.

Do these freeze well?

Yes — freeze after cooling and thaw in the refrigerator.

You can reduce the brown sugar by ¼ cup without affecting texture.

Can I use chicken thighs?

Yes — thighs stay juicier and add richer flavor.

Can I grill the chicken?

Absolutely. Grilling adds smoky Mediterranean flavor.

Can I make this dairy-free?

Yes — skip feta and tzatziki or use dairy-free versions.

Can I substitute the rice?

Yes — quinoa, orzo, couscous, or mixed greens all work well.

Is this recipe good for meal prep?

Yes — store ingredients separately and assemble when serving.

Is blackened tuna spicy?

It has a mild-to-moderate heat. Reduce the cayenne pepper or jalapeño for a milder version.

Can I grill the tuna instead?

Yes. Grill over high heat for the same amount of time, making sure the grates are well-oiled.

What type of tuna should I use?

Ahi (yellowfin) or sushi-grade tuna works best for searing.

Can I make the mango salsa ahead of time?

Yes. The mango salsa can be made up to 24 hours in advance and stored in the refrigerator.

Dirty rice has a mild-to-moderate heat. You can easily adjust the spice level by reducing the Cajun seasoning or cayenne pepper.

Can I make Cajun dirty rice ahead of time?

Yes. Store dirty rice in an airtight container in the refrigerator for up to four days.

Can I freeze Cajun dirty rice?

Yes. Cajun dirty rice freezes well for up to three months. Thaw overnight in the refrigerator and reheat gently.

What meat can I substitute for beef?

Ground turkey or ground chicken can be used as a lighter alternative to ground beef.

Is Cajun cornbread spicy?

Cajun cornbread has a mild-to-moderate heat. You can adjust the spice level by reducing the jalapeño or cayenne pepper.

Can I make Cajun cornbread ahead of time?

Yes. Cajun cornbread can be baked up to one day ahead and reheated gently before serving.

Can I freeze Cajun cornbread?

Yes. Wrap the cornbread tightly and freeze for up to three months. Thaw and reheat before serving.

Can I make Cajun cornbread without cheese?

Yes. You can omit the cheese for a dairy-light version without affecting the texture.

Gumbo is mildly spicy. You can adjust the heat by increasing or reducing the cayenne pepper or Cajun seasoning.

Can I make chicken and sausage gumbo ahead of time?

Yes. Gumbo tastes even better the next day and keeps well in the refrigerator for up to four days.

Can I freeze chicken and sausage gumbo?

Yes. Gumbo freezes well for up to three months. Thaw overnight and reheat gently.

Do I have to use okra in gumbo?

No. Okra helps thicken gumbo, but you can omit it or use filé powder if preferred.

Are Cajun roasted potatoes spicy?

They have a mild-to-moderate heat. You can adjust the spice level by using more or less Cajun seasoning.

Can I make Cajun roasted potatoes ahead of time?

They are best served fresh, but leftovers reheat well in the oven or air fryer.

Can I use red or russet potatoes?

Yes. Just cut the potatoes into evenly sized pieces to ensure even roasting.

Are Cajun roasted potatoes vegan?

Yes. This recipe is naturally dairy-free and vegan as written.

Is Cajun shrimp & grits spicy?

Cajun shrimp and grits has a mild-to-moderate heat. You can reduce the Cajun seasoning or cayenne pepper to make it milder.

Can I make Cajun shrimp and grits ahead of time?

The shrimp are best cooked fresh, but the grits can be made ahead and reheated gently with a splash of broth or milk.

Can I use instant grits?

Yes, but stone-ground grits provide the best flavor and creamiest texture.

Can I substitute milk for cream?

Yes, whole milk can be used, though the grits will be slightly less rich.

Mediterranean Baked Salmon with Tomatoes & Olives (One-Pan & Easy)

Sarah Smith
Dec 22, 2025
2 min read

Updated: 21 hours ago

Salmon fillets on a bed of cherry tomatoes, feta, olives, and red onions, seasoned with pepper. Vibrant colors, fresh, appetizing setting.

This Mediterranean Baked Salmon with Tomatoes & Olives is an easy, one-pan dinner packed with fresh Mediterranean flavor. Tender salmon is roasted with juicy tomatoes, briny olives, garlic, and lemon for a healthy, omega-3-rich meal that’s naturally gluten-free and perfect for busy weeknights.

Serve this salmon with Mediterranean Chicken Bowls for a well-rounded Mediterranean dinner, or keep it light with Cucumber Tomato Olive Salad with Lemon Dressing. It also pairs beautifully with Greek Chicken Souvlaki Bowls for entertaining or family meals. For a balanced Mediterranean menu from morning to night, enjoy Greek Yogurt with Honey, Walnuts & Berries as a nourishing breakfast or simple dessert.

Why You’ll Love This

Tender baked salmon with bright tomatoes and briny olives
Bold Mediterranean flavors that feel fresh and comforting
Easy oven-baked dinner with minimal prep
Perfect for weeknights, meal prep, or a light, elegant meal

Recipe Card

Prep time: 10 minutes Cook time: 15–18 minutes Total time: ~25 minutes Servings: 4

Ingredients

4 salmon fillets (5–6 oz each), skin on or off
1½ cups cherry or grape tomatoes, halved
⅓ cup Kalamata olives, pitted & halved
2–3 cloves garlic, minced
2 tbsp extra-virgin olive oil
Zest of 1 lemon + 2 tbsp lemon juice
1 tsp dried oregano (or Italian seasoning)
½ tsp smoked paprika (optional, but lovely)
Salt & freshly ground black pepper
Optional finish: crumbled feta, fresh parsley or basil

Instructions

Heat oven to 400°F (205°C). Line a sheet pan with parchment for easy cleanup.
Build the base: Toss tomatoes, olives, garlic, olive oil, lemon zest, oregano, paprika, salt, and pepper directly on the pan. Spread into an even layer.
Add salmon: Nestle fillets among the tomatoes. Season lightly with salt & pepper and drizzle with lemon juice.
Bake 15–18 minutes, until salmon flakes easily and reaches 125–130°F (medium).
Finish: Sprinkle with herbs and feta if using. Serve warm with a spoonful of the pan juices.

How to Serve

Over orzo or quinoa to soak up the juices
With roasted vegetables or a cucumber-tomato salad
Alongside crusty bread (or whole-grain pita) for dipping
For a lighter plate, add a big green salad with lemon vinaigrette

FAQ

Is this Mediterranean Diet approved?

Yes—olive oil, fish, vegetables, herbs, and minimal processing all align perfectly.

Can I use frozen salmon?

Absolutely. Thaw fully and pat dry before seasoning.

What internal temp should salmon be?

125–130°F for moist, flaky medium; 135–140°F if you prefer firmer.

Can I add vegetables to the same pan?

Yes—thin asparagus, zucchini rounds, or green beans roast beautifully alongside.

Final Thoughts

This Mediterranean Baked Salmon with Tomatoes & Olives is proof that healthy cooking can still feel cozy and satisfying. With simple ingredients, one-pan prep, and bold Mediterranean flavors, it’s a recipe you can feel good about making again and again. Whether you’re following a Mediterranean-style diet or just looking for an easy, nourishing dinner, this dish delivers fresh flavor with minimal effort — perfect for busy weeknights or relaxed family meals.