High-Protein, High-Fiber Healthy Mediterranean Salmon

Losing weight doesn’t have to mean sacrificing flavor or satisfaction in your meals. As someone who has successfully shed over 80 pounds, I can attest to the power of nutrient-rich, delicious meals in transforming your health and well-being. One of my go-to dishes that epitomizes this balance is the Mediterranean Salmon, a simple yet incredibly flavorful meal that you can easily prepare using an air fryer or oven. This article will guide you through making this delightful dish, including ingredients, steps, and some helpful tips.

Mediterranean Diet Basics

The Mediterranean diet is celebrated worldwide for its health benefits, including heart health, weight management, and even longevity. Its emphasis on whole foods, healthy fats, and lean proteins makes it a perfect foundation for meals that not only nourish the body but also delight the palate.

Importance of High Protein and Fiber in Your Diet

Incorporating high-protein and high-fiber foods into your diet is crucial for weight management and overall health. Protein is essential for muscle repair and growth, while fiber promotes digestive health and keeps you feeling full longer, aiding in weight control.

Spotlight on Salmon: A Superfood

Salmon is a cornerstone of the Mediterranean diet, revered for its high omega-3 fatty acid content, which supports heart and brain health. Its protein richness and versatile nature make it an excellent choice for various culinary creations.

The Ultimate Mediterranean Salmon Recipe

This Mediterranean Salmon recipe is a testament to simplicity and taste. With just a few ingredients like cherry tomatoes, olives, and fresh rosemary, you can create a dish that’s bursting with flavor and health benefits.

Ingredient Deep Dive

  • Avocado Oil: Chosen for its high smoke point and heart-healthy fats, it’s perfect for air frying or baking.
  • Cherry Tomatoes, Olives, and Red Onions: These add not only vibrant colors but also a mix of sweet, salty, and sharp flavors that complement the salmon perfectly.
  • Fresh Rosemary: This herb adds a fragrant aroma and a touch of earthiness to the dish.

Step-by-Step Cooking Guide

  1. Preparing the Salmon: Start by coating the air fryer basket or baking sheet with avocado oil spray. Season the salmon with salt and pepper, ensuring both sides are well-covered.
  2. Adding the Toppings: Scatter cherry tomatoes, sliced olives, and chopped red onions around the salmon. A sprinkle of chopped garlic and rosemary adds depth, while a few lemon slices on top bring a bright zestiness.

Air Fryer Magic: Cooking the Mediterranean Salmon

Cooking the salmon at 400°F for 12 minutes in the air fryer results in a perfectly cooked, moist, and flavorful fillet. The air fryer’s rapid air circulation ensures even cooking and a slight crispiness to the vegetables.

Oven Baking Alternative

For those preferring the oven, baking the salmon at the same temperature for slightly longer can yield equally delicious results. The key is to keep an eye on the salmon to ensure it remains moist and tender.

Serving Suggestions

Pairing this Mediterranean Salmon with my Greek broccoli salad, as mentioned, creates a perfectly balanced meal that’s both satisfying and nutritious. The salad’s crispness and tanginess complement the rich flavors of the salmon beautifully.

Nutritional Breakdown

This Mediterranean Salmon is a powerhouse of nutrients, from the omega-3 rich salmon to the fiber-loaded vegetables. It’s an ideal meal for anyone looking to maintain a healthy diet without compromising on taste.

Embracing a healthy lifestyle doesn’t mean giving up on delicious meals. This Mediterranean Salmon recipe is a prime example of how you can enjoy sumptuous, easy-to-make dishes that are good for your body and soul. So, give this recipe a try and take a step towards a healthier, happier you.

healthy salmon recipe

High Protein, High Fiber Mediterranean Salmon Recipe

Discover the delicious and nutritious recipe for high-protein, high-fiber Mediterranean Salmon, perfect for anyone looking to enjoy a healthy, balanced meal.
5 from 1 vote
Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, Main Course
Cuisine Mediterranean
Servings 2
Calories 210 kcal


  • 8 oz salmon fillet
  • Avocado oil spray
  • 1 tsp Salt preferably pink salt to taste
  • 1/2 tsp Black pepper to taste
  • 1/2 cup Fresh cherry tomatoes cut into halves
  • 1/4 cup kalamata olives sliced
  • 1/2 Red onion finely chopped
  • 3 cloves Fresh garlic chopped
  • 2 tsp Fresh rosemary chopped
  • 2 slices of lemon
  • Olive oil for drizzling


  • Start by coating the bottom of the air fryer basket or a baking sheet (if using an oven) with avocado oil spray.
  • Take the salmon fillet and season the skin side with salt and pepper. Then, flip the fillet over and season the other side lightly with salt and pepper.


  • On the seasoned fillet, sprinkle a generous amount of fresh cut cherry tomatoes and sliced olives.
  • Add chopped red onion and garlic over the salmon.
  • Sprinkle a bit of fresh rosemary for an aromatic touch.
  • Place a couple of slices of lemon on top of the fillet.
  • Finish by drizzling a little olive oil over the entire setup to enhance the flavor.


  • To air fry, preheat your air fryer to 400°F (about 204°C) and cook the salmon for 12 minutes. The salmon should be perfectly cooked and flaky.
  • Alternatively, if you prefer to use an oven, place the prepared salmon on a baking sheet and follow the oven instructions provided on the website or in the video comments.


  • Serve the Mediterranean salmon hot, ideally with a side of Greek broccoli salad for a perfectly balanced and nutritious meal.


This recipe is versatile and can be adapted to your taste by adjusting the amount of each topping.
For oven baking instructions, refer to the website mentioned in the video or check the comments section.
The combination of high protein from the salmon and high fiber from the toppings makes this dish not only delicious but also very satisfying and conducive to weight management.


Calories: 210kcalCarbohydrates: 6gProtein: 24gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 4gCholesterol: 62mgSodium: 1482mgPotassium: 704mgFiber: 1gSugar: 2gVitamin A: 298IUVitamin C: 12mgCalcium: 42mgIron: 1mg
Tried this recipe?Let us know how it was!
Lolita Carrico
Lolita Carricohttp://thisisradiance.com
Exploring the art of graceful aging, I share my journey and tips on wellness, beauty, and nutrition for women embracing their vibrant 40s and beyond.

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