Looking for an energizing dinner that fits right into a 1500-calorie Mediterranean diet plan? This dish delivers bright flavors, wholesome ingredients, and a satisfying balance of fresh vegetables, whole grains, and succulent salmon. With tangy feta, briny olives, and a splash of lemon, this one-pan meal keeps cooking simple while tasting absolutely stunning.
Ingredients
- 1 salmon fillet (about 6 ounces)
- 2 cups mixed vegetables (e.g., zucchini, bell peppers, red onion), chopped
- 1 tablespoon olive oil
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 garlic clove, minced
- Juice of ½ lemon
- 2 tablespoons crumbled feta cheese
- 2 tablespoons pitted Kalamata olives, sliced
- Salt and freshly ground black pepper, to taste
Instructions
Warm up your oven to 400°F (200°C). While it’s heating, line a baking sheet with parchment or a silicone mat for easy cleanup.
Toss your chopped vegetables with olive oil, oregano, basil, and a pinch of salt and pepper, then arrange them in a single layer on the prepared baking sheet. Pop the pan into the oven and let the vegetables roast for about 10 minutes.
Meanwhile, season your salmon fillet lightly with salt and pepper. After the initial vegetable roasting period, remove the baking sheet from the oven and gently make a spot in the center for the salmon. Nestle the fish among the vegetables, then drizzle everything with lemon juice. Return the sheet to the oven.
Let the salmon and veggies roast together for another 12–15 minutes, depending on the thickness of the fillet. You’ll know the salmon is done when it flakes easily with a fork. Right before serving, sprinkle feta cheese and olives on top of the vegetables.
This recipe typically hovers around 500 calories for one serving, making it perfect as the dinner component of a 1500-calorie day. The savory salmon pairs beautifully with bright veggies, salty olives, and creamy feta. It’s a crowd-friendly option that can accommodate variations: swap salmon for cod or chicken breast, or add extra veggies like cherry tomatoes or eggplant to boost variety.
Whether you’re focusing on heart-healthy eating, looking to maintain weight, or just wanting a fresh, colorful meal, this Sun-Kissed Salmon with Lemon-Feta Veggies is a feel-good way to enjoy the Mediterranean approach to cooking.
Nathaniel Lee is an avid cook, drawing on his decades of home cooking and fine dining experience. He is a contributing chef at Mashed, and his recipes and contributions have been featured in Tasting Table, Edible Arrangements, Insanely Good Recipes, and The Daily Meal.
