Mediterranean Baked Salmon with Tomato Sauce, Roasted Broccoli & Potatoes
This dish features tender baked salmon simmered in a garlicky Mediterranean tomato sauce, served alongside perfectly roasted broccoli and golden potatoes. It’s wholesome, rich in protein, loaded with omega-3s, and packed with Mediterranean herbs and veggies.
⏱ Time
Prep Time: 15 minutes
Cook Time: 30–35 minutes
Total Time: 45–50 minutes
Ingredients
For the Salmon & Tomato Sauce
2 salmon fillets
1 tbsp olive oil
1 small onion, finely chopped
3–4 garlic cloves, minced
1 cup tomato puree or crushed tomatoes
½ tsp dried oregano
½ tsp dried basil
¼ tsp paprika (optional, mild)
Salt and black pepper to taste
1 tbsp lemon juice
Fresh parsley for garnish
For the Roasted Broccoli
2 cups broccoli florets
1 tbsp olive oil
Salt & pepper
¼ tsp garlic powder
Squeeze of lemon
For the Roasted Potatoes
2 medium potatoes, cubed
1.5 tbsp olive oil
½ tsp dried rosemary or thyme
Salt & pepper to taste
Instructions
1. Roast the Potatoes
1. Preheat oven to 200°C (400°F).
2. Toss potato cubes with olive oil, rosemary, salt & pepper.
3. Spread on a baking sheet and roast 20 minutes.
2. Add Broccoli to Roast
1. Toss broccoli with olive oil, pepper, garlic powder, and a little salt.
2. Add to the same tray as potatoes.
3. Roast another 15 minutes, until golden and crisp.
3. Make the Tomato Sauce
1. Heat olive oil in a pan.
2. Sauté onion for 3–4 minutes until soft.
3. Add garlic and cook 1 minute.
4. Add tomato puree, oregano, basil, paprika, salt, and pepper.
5. Simmer 5–7 minutes.
6. Stir in lemon juice.
4. Bake the Salmon
1. Place salmon fillets in a small baking dish.
2. Pour the tomato sauce over and around the salmon.
3. Bake at 190°C (375°F) for 12–15 minutes, until flaky.
5. Serve
Plate the salmon topped with sauce and serve with roasted potatoes and broccoli.
Sprinkle fresh parsley or a squeeze of lemon for brightness.
✨ Tips
Don’t overcook salmon; remove when it flakes easily.
Add olives or capers to the tomato sauce for extra Mediterranean flavor.
Swap potatoes with sweet potatoes for a lighter version.
Nutritional Information
Calories: 520–560
Protein: 38–42g
Carbs: 42–48g
Fat: 22–25g
Omega-3: High
Fiber: 6–8g