Mediterranean Salmon Plate

If you could eat one meal that fights inflammation, supports your brain, strengthens your bones, AND tastes absolutely incredible — wouldn't you want that recipe? That's exactly what this Mediterranean Salmon Plate delivers, and it takes just 25 minutes from start to finish.

The Mediterranean diet isn't just another trendy eating pattern. It's the most researched diet in nutritional science, backed by over 4,000 peer-reviewed studies. And this recipe captures everything that makes it so powerful — wild salmon rich in omega-3s, colorful roasted vegetables packed with antioxidants, and protein-rich quinoa to keep you full for hours.

Ingredients

• 4 wild salmon fillets (about 6 oz each), skin-on
• 1 cup quinoa, uncooked
• 2 medium zucchini, sliced into half-moons
• 2 bell peppers (any color), diced
• 1 pint cherry tomatoes, halved
• 1 small red onion, sliced into wedges
• ⅓ cup kalamata olives, halved
• 3 tablespoons extra virgin olive oil, divided
• 4 cloves garlic, minced
• 1 large lemon (juice and zest)
• 2 tablespoons fresh dill, chopped
• Salt and pepper to taste

Instructions

1. Cook the quinoa. Rinse 1 cup of quinoa under cold water. Combine with 2 cups water in a saucepan, bring to a boil, reduce heat to low, cover, and simmer for 12-15 minutes until water is absorbed. Fluff with a fork and set aside.
2. Prep and roast the vegetables. Preheat your oven to 425°F. Toss the zucchini, bell peppers, cherry tomatoes, and red onion with 1.5 tablespoons olive oil, half the minced garlic, salt, and pepper on a large baking sheet. Spread in a single layer and roast for 15 minutes until tender and slightly caramelized.
3. Season the salmon. While vegetables roast, pat salmon fillets dry with paper towels. Season with salt, pepper, remaining garlic, and a squeeze of lemon juice.
4. Sear the salmon. Heat 1.5 tablespoons olive oil in a large oven-safe skillet over medium-high heat. Place salmon skin-side down and cook for 4 minutes until the skin is crispy. Flip and cook for another 3-4 minutes until the salmon reaches an internal temperature of 145°F.
5. Assemble the plates. Divide quinoa among four plates. Top with roasted vegetables, salmon, and kalamata olives. Drizzle with fresh lemon juice, sprinkle lemon zest and fresh dill over everything, and serve immediately.

Why This Recipe Works

This isn't just a pretty plate — every ingredient is pulling its weight nutritionally. Here's what's happening when you eat this meal:

Anti-inflammatory powerhouse. Wild salmon is one of the best natural sources of EPA and DHA omega-3 fatty acids, which research consistently shows reduce chronic inflammation throughout your body. Pair that with the polyphenols in olive oil and the lycopene in cherry tomatoes, and you've got a meal that actively fights inflammation with every bite.

Brain health support. Your brain is about 60% fat, and it runs best on omega-3s. The DHA in salmon is critical for cognitive function, memory, and mood regulation. Studies have linked regular omega-3 consumption to lower rates of cognitive decline as you age. Think of this meal as brain food that actually tastes good.

Bone and immune support. Salmon is one of the few food sources rich in vitamin D — something most people are deficient in, especially during winter months. It's also packed with B12 for energy and selenium for immune function. You're getting nutrients that many people only get through supplements, all from a single fillet.

Complete protein with staying power. With 42 grams of protein per serving from both the salmon and quinoa, this meal keeps you satisfied for hours. Quinoa is one of the few plant foods that contains all nine essential amino acids, making this a complete protein plate from two different sources.

The Science Behind the Mediterranean Diet

There's a reason nutritionists and doctors keep coming back to the Mediterranean way of eating. With over 4,000 published studies, it's the most researched dietary pattern in the world — and the results are remarkably consistent.

Research has linked Mediterranean-style eating to reduced risk of heart disease, improved brain function, better blood sugar control, and lower rates of certain chronic diseases. The common thread? Whole foods, healthy fats, lean proteins, and an abundance of colorful fruits and vegetables — exactly what's on this plate.

The beauty of this approach is that it's not restrictive. You're not cutting out entire food groups or counting every calorie. You're simply eating real food, prepared simply, with ingredients that your body actually knows what to do with. That's evidence-based nutrition at its finest.

Made this recipe? Tag us @merinanutrition and show us your plate!