Mediterranean-Friendly Salmon and Zucchini Lasagna
This no-pasta lasagna swaps noodles for thinly sliced zucchini and layers them with flaky salmon, creamy ricotta, fresh spinach, and a light tomato-herb sauce. It’s rich in protein and Omega-3 s, low in carbs, and full of vibrant Mediterranean flavor.
⏱️ Time:
Prep Time: 20 minutes
Cook Time: 35 minutes
Total Time: 55 minutes
Ingredients:
For the Salmon:
2 salmon fillets (approx. 6 oz each), cooked and flaked
1 tbsp olive oil
Salt, pepper, lemon juice
For the Zucchini:
2 medium zucchinis, sliced lengthwise into thin strips (use a mandoline or vegetable peeler)
Salt (to draw out water)
For the Ricotta Mixture:
1 cup ricotta cheese (or cottage cheese)
1 egg
¼ cup grated Parmesan
1 cup fresh spinach, chopped
1 tbsp fresh basil or parsley, chopped
Salt & black pepper
For the Tomato Sauce:
1 cup canned crushed tomatoes or tomato passta
1 garlic clove, minced
1 tsp dried oregano
½ tsp chili flakes (optional)
1 tbsp olive oil
Salt & pepper
Topping:
½ cup shredded mozzarella
Optional: more parmesan, fresh basil
Instructions:
1. Prep Zucchini:
Lightly salt zucchini strips and lay on paper towels for 15 minutes to draw out moisture.
Pat dry before layering (this helps avoid a watery lasagna).
2. Cook & Flake the Salmon:
Bake or pan-sear salmon with olive oil, salt, pepper, and lemon juice.
Once cooled, flake into chunks.
3. Make the Ricotta Mixture:
In a bowl, combine ricotta, egg, Parmesan, spinach, herbs, salt, and pepper.
4. Make the Tomato Sauce:
Sauté garlic in olive oil for 30 seconds.
Add tomatoes, oregano, chili flakes, salt, and pepper. Simmer for 5–7 minutes.
5. Assemble the Lasagna:
In a small baking dish:
1. Spoon a little tomato sauce on the bottom.
2. Layer zucchini slices.
3. Add dollops of ricotta mixture.
4. Sprinkle flaked salmon.
5. Spoon more sauce.
6. Repeat layers (2–3 times), finishing with sauce and mozzarella on top.
6. Bake:
Preheat oven to 375°F (190°C).
Cover loosely with foil and bake for 25 minutes.
Uncover and bake 10 more minutes until bubbly and golden.
7. Rest & Serve:
Let rest for 10 minutes before slicing.
Garnish with fresh basil or parsley and serve with a lemon wedge.
Tips & Variations:
Want extra creaminess? Add a layer of bechamel or mix Greek yogurt into the ricotta.
Add olives or capers to the sauce for a briny punch.
Use smoked salmon for a fast, cold prep version (no baking required!).
❓ Frequently asked questions FAQ:
Q: Can I use canned salmon?
Yes! Just drain well and flake before layering.
Q: Can I prep this ahead?
Definitely — assemble up to 24 hours in advance and bake when ready.
Q: Is it freezer-friendly?
Yes, but zucchini will soften. Use sliced eggplant for a sturdier freeze-ahead version.
Nutrition information
Calories: 430
Protein: 36g
Carbs: 11g
Fat: 28g
Fiber: 3g
Sugar: 5g