Easy Baked Fish

This baked fish recipe uses simple ingredients for big Mediterranean flavor! It’s a crowd-pleaser with any type of white fish.…

A Couple Cooks – Recipes worth repeating.

This baked fish recipe uses simple ingredients for big Mediterranean flavor! It’s a crowd-pleaser with any type of white fish.

Baked Fish

Baked fish might sound a bit pedestrian…until you’ve tried this Mediterranean baked fish recipe! One bite and you’ll be singing its praises. Roast up any white fish with lemon, garlic and a simple mix of tomatoes, onions and olives. It comes out perfectly fork tender with a punchy zip from the lemon and tender vegetables to flavor each bite. The minute we tried it, we knew it was destined for our regular rotation: it works as both an easy weeknight meal and for dinner parties!

Types of fish to use

You can use any type of white fish in this baked fish recipe: in fact, it doesn’t even need to be white fish! It works with salmon too. Here are some varieties of mild white fish that work well. Keep in mind that each type of fish has a varying level of fillet thickness:

  • Tilapia
  • Halibut
  • Cod
  • Grouper
  • Snapper
  • Pollock
  • Bass
Baked Fish

Ingredients in this baked fish recipe

This baked fish recipe uses a simple Mediterranean preparation to bring big flavors to the dish! It’s easy to slice up the vegetables before baking, and it comes together into something that seems much greater than the sum of its parts. The genius of this recipe is this: the fish bakes on top of the Mediterranean-style vegetables, which give it just the right amount of moisture. The vegetables then form a tangy sauce that infuses a pop of zingy flavor into each bite. When you plate it up, make sure to add Here’s what you’ll need:

  • White fish fillets
  • Cherry tomatoes, red onion, garlic
  • Green olives and capers
  • Fresh parsley
  • Olive oil
  • Dried oregano
  • Lemon juice
  • Salt and pepper
Baked Fish

How to bake fish

Baking white fish is pretty straightforward: it’s all about how thick the fillet is! Here are a few simple tips for how to bake fish:

  • Pat the fillet dry, then season with olive oil, salt, pepper and lemon. This is a great basic flavor profile.
  • Bake the fish for approximately 20 minutes at 425 degrees Fahrenheit. The exact timing depends on the thickness of the fish. A very thin fillet may take 15 minutes, and very thick may take 25 minutes or more.
  • Bake fish until the internal temperature is 140 degrees Fahrenheit when measured with a food thermometer. This is a more precise measurement that yields perfectly cooked fish.

About the olives

This baked fish recipe uses olives for the Mediterranean-style preparation: which can be a polarizing ingredient! You can omit the olives if you’re cooking for olive haters; the dish is still delicious. But we highly recommend using them for the best flavor here! The Italian variety Castelvetrano is a green olive with a mild, buttery flavor: you can find this variety in many grocery stores near the other canned olives.

Baked Fish Recipe

Sides for baked fish

Once you’ve got a pan of this baked fish recipe, we think you’ll agree: it’s a winner! Our entire family loves this one. Here are a few ways to pair this Mediterranean-style dinner: both for quick weeknight meals and for dinners to impress:

More baked fish recipes

Love baked fish recipes? There are loads of ways to prepare fish in the oven. Here are a few more ideas:

This baked fish recipe is…

Pescatarian, gluten-free and dairy free.

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Baked Fish

Easy Baked Fish


  • Author: Sonja Overhiser
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 4

Description

This baked fish recipe uses simple ingredients for big Mediterranean flavor! It’s a crowd-pleaser with any type of white fish.


Ingredients

  • 1 1/2 pounds white fish fillets (tilapia, halibut, cod, snapper, and so forth)
  • 1 pint cherry tomatoes, sliced in half
  • ¼ cup green olives, sliced in half (optional*; we like Castelvetrano)
  • ¼ cup red onion, thinly sliced
  • 3 garlic cloves, minced
  • 2 tablespoons capers, drained
  • 2 tablespoons chopped fresh parsley, divided
  • 2 tablespoons olive oil, divided
  • 1 teaspoon kosher salt, divided
  • Fresh ground black pepper
  • 1 tablespoon dried oregano
  • 2 tablespoons lemon juice

Instructions

  1. Preheat the oven to 425 degrees Fahrenheit. Allow the fish to stand at room temperature while prepping the vegetables.
  2. Chop the tomatoes, olives, red onion and garlic, as noted above.
  3. Place the chopped vegetables, drained capers, and 1 tablespoon chopped parsley in the bottom of a 9 x 13″ baking dish. Mix with 1 tablespoon olive oil, ¼ teaspoon salt, and fresh ground black pepper.
  4. Pat the fish dry. Rub it with 1 tablespoon olive oil and ¾ teaspoon kosher salt, split between the filets. Sprinkle both with the oregano and a few grinds black pepper. Place the fillets on top of the vegetables in the pan, then gently drizzle the fillets with the lemon juice.
  5. Place the pan in the oven and bake for 20 to 25 minutes (depending on the thickness of the fish; check at 15 minutes for very thin fillets), until the fish is flaky and the internal temperature is 140 degrees Fahrenheit when measured with a food thermometer. Garnish with the remaining 1 tablespoon chopped parsley and serve immediately, adding a few spoonful of vegetables to each plate (over the top or next to the fish).

Notes

*Omit the olives if you’re cooking for olive haters; the dish is still delicious. But we highly recommend using them for the best flavor here! The Italian variety Castelvetrano has a mild, buttery flavor. 

  • Category: Main dish
  • Method: Baked
  • Cuisine: Fish
  • Diet: Gluten Free

Keywords: Baked fish, baked fish recipe, how to bake fish, baked fish recipes

A Couple Cooks - Recipes worth repeating.

Baked Falafel

This baked falafel recipe with canned chickpeas is easy and healthy! Eat it with dips, in a pita, on a…

A Couple Cooks – Recipes worth repeating.

This baked falafel recipe with canned chickpeas is easy and healthy! Eat it with dips, in a pita, on a salad, and more.

Baked Falafel

Want to make falafel at home but daunted by frying? Here’s the recipe you need: Baked Falafel with canned chickpeas! This spin on Classic Falafel distills the traditional flavors into a shortcut that works for weeknights. Bake up these tasty balls of savory, herby goodness and dunk them into dips, throw them in a Falafel Sandwich, or top them on a Falafel Salad. They save well, making them perfect for refrigerating or freezing for quick and easy meals! They’re also vegan, vegetarian, and gluten-free. Here are the tricks to this quick method.

Want to make classic falafel that’s baked? Go to Classic Falafel and use the baked option.

Baked falafel with canned chickpeas

Falafel is a Middle Eastern ball of chickpeas, herbs and spices that’s deep fried. Classic falafel is always made with soaked dried chickpeas, which gives them the ideal crispy texture. The problem is: you have to remember to soak the chickpeas overnight. If you have time and the ability to think ahead, try the classic version! It’s absolutely worth it for the flavor, and you can bake it as well. Go to Classic Falafel.

This baked falafel recipe is a shortcut for when you didn’t think ahead and don’t want to mess with frying. So, it’s not an authentic recipe: it’s a variation for weeknights so you can enjoy similar flavors! Make it with canned chickpeas, which you bake in the oven instead of frying them. Falafel is usually shaped as a round ball, but for baked it’s easier to make a disc shape.

Baked Falafel

Tips for this easy baked falafel recipe

Ready to try this baked falafel with canned chickpeas? Here are a few tips for how to make this easy falafel recipe:

  • A food processor is key. It’s easiest for chopping everything for the dough. (If you’re ambitious and don’t have one, you could try using oat flour, finely chopping the veggies, and mashing the chickpeas with a fork.)
  • You can use rolled oats or oat flour. We use rolled oats and process them in the food processor to form oat flour, but if you keep oat flour on hand you can skip this step.
  • Drain and rinse the chickpeas, then pat them dry. Because you’re using canned chickpeas, you’ll want to remove as much liquid as possible.
  • Be careful not to over-process the dough! Be careful not to over-process the dough: you’ll want it uniform and shape-able with a little texture. See the photo below.
  • Pat the dough into disc shapes. This makes them easy to bake (versus ball shapes). Use a 1 ½ tablespoon cookie scoop if you have it, which helps to portion the dough evenly. Then bake 15 minutes on one side and 10 on the other!

Ready to give it a go? Head to the recipe below.

Baked Falafel
The dough should be uniformly chopped but still have some texture: resist the urge to over-process!

Leftovers save well: try a double batch!

This easy baked falafel recipe is ideal because leftovers save very well! Because of this, we recommend making a double batch and saving the leftovers: especially if you’re feeding hungry eaters. You’ll need a large food processor (shown above). Here’s the recommended storage info:

  • Store baked falafel refrigerated for up to 1 week. They’re easy to throw into lunches or onto salads!
  • Or, freeze for up to 2 months. Then defrost in the refrigerator prior to enjoying. You can reheat them or eat at room temp.
  • To double the recipe, use the 2x button on the recipe below! This makes it easy to double the quantities.
Baked Falafel Salad

Ways to serve baked falafel

There are so many fun ways to eat baked falafel! We make Classic Falafel on special occasions, but this baked version is more of an everyday style recipe. Here are a few ideas for how to serve it:

More Mediterranean recipes

This recipe is a great idea for a filling vegan dinner or Mediterranean diet meal! Here are a few more great Mediterranean recipes to try:

This easy baked falafel recipe is…

Vegetarian, vegan, plant-based, dairy-free and gluten-free.

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Baked Falafel

Baked Falafel


  • Author: Sonja Overhiser
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 minutes
  • Yield: 4

Description

This baked falafel recipe with canned chickpeas is easy and healthy! Eat it with dips, in a pita, on a salad, and more.


Ingredients

  • 15-ounce can chickpeas
  • ⅓ cup Old Fashioned rolled oats (or use ⅓ cup oat flour)
  • 1/4 small red onion
  • 2 garlic cloves
  • ½ cup cilantro leaves and tender stems, loosely packed (or fresh parsley)
  • 2 tablespoons tahini
  • 1 tablespoons olive oil
  • 2 teaspoons cumin
  • 1 teaspoon coriander
  • ¾ teaspoon kosher salt
  • Fresh ground black pepper

Instructions

  1. Preheat the oven to 425 degrees Fahrenheit.
  2. Drain and rinse the chickpeas. Dab the chickpeas with a paper towel to remove extra moisture and set them aside.
  3. Place the rolled oats in a bowl of a food processor. Process 30 seconds to 1 minute until they are the texture of flour. Pour into a separate bowl and set aside. (If using oat flour, skip this step.)
  4. Roughly chop the red onion and peel the garlic. Place them into the food processor with the cilantro and pulse until finely minced, stopping and scraping down the bowl once. Add the chickpeas, tahini, olive oil, cumin, coriander, salt and pepper and process until combined, stopping and scraping the bowl once. Then add the oats and pulse until a uniform dough forms. (Be careful not to over-process the dough: you’ll want it uniform and shape-able with a little texture. See the photo above!)
  5. Line a baking sheet with parchment paper. Use your hands to roll the dough into 12 balls that are 1 ½ tablespoons each, then flatten them into discs (use a size 40 cookie scoop, if you have it). Place the discs on the baking sheet and brush the tops with olive oil.
  6. Bake the falafel for 15 minutes until golden brown, then flip and bake for 10 minutes, until golden brown on the other side. Allow to cool at least 5 minutes before eating. (Storage info: The baked falafel store very well! Refrigerate up to 1 week or freeze up to 3 months. Consider making a double batch and storing leftovers.)

Notes

*Makes 12 small falafel: consider making a double batch and storing leftovers. To make a short-cut version of this salad, use frozen purchased falafel. Or, it’s a way to repurpose leftover falafel from restaurant takeout!

  • Category: Appetizer or Main Dish
  • Method: Baked
  • Cuisine: Mediterranean
  • Diet: Vegan

Keywords: Baked falafel, Falafel recipe baked

A Couple Cooks - Recipes worth repeating.

Baked Tilapia with Lemon

This baked tilapia recipe is bursting with flavor! Pair the fish with lemon, tomatoes and feta for a impressive yet…

A Couple Cooks – Recipes worth repeating.

This baked tilapia recipe is bursting with flavor! Pair the fish with lemon, tomatoes and feta for a impressive yet easy dinner.

Baked Tilapia

Here’s a tilapia recipe with a total wow factor: this Baked Tilapia with Tomatoes & Feta! The tender, flaky fish is covered in a lemon garlic sauce, cozied up with burst cherry tomatoes, Mediterranean seasonings and gooey bits of feta cheese. If you think baked fish sounds boring, this recipe is for you! Each bite is savory with just the right pop of brightness. It’s ready in just over 30 minutes and great for impressing on weeknights or dinner parties. This one has already jumped to star status in our house.

Ingredients for this baked tilapia recipe

This baked tilapia recipe is the ideal healthy dinner that’s impressively delicious. To be honest, when we’re meal planning the idea “baked fish” never feels that exciting. But this one? It was so tasty the first time we made it, we couldn’t wait to share it with you. The zing of the lemon, melty feta and tomatoes, and briny pop of capers make it irresistibly fresh. Here’s what you’ll need for this recipe:

  • Tilapia
  • Cherry tomatoes
  • Shallot
  • Garlic
  • Lemon
  • Olive oil
  • Feta cheese
  • Italian seasoning, red pepper flakes, smoked paprika
  • Capers
  • Salt and pepper
  • Parsley, for garnish
Baked Tilapia

How to bake tilapia

Tilapia is a white fish with a mild, subtly sweet flavor. It doesn’t tasty fishy, so it’s good for people who think they don’t like fish. Tilapia is easy to bake: you can simply season with olive oil and salt, or add the tomatoes and feta like in the recipe below. Like any fish, how long to bake tilapia depends on its thickness:

  • Preheat the oven to 400 degrees Fahrenheit.
  • Season the fish with olive oil and salt, and add any vegetables that will be cooking alongside it (see below.)
  • Bake for 23 to 28 minutes, depending on thickness, until the tilapia is flaky or reaches an internal temperature of 140 degrees Fahrenheit.

A few tips for seasoning

This baked tilapia is one of our favorite weeknight dinner recipes to date, because it looks and tastes so beautifully fun and fresh. A Mediterranean style recipe, it goes big on lemon, garlic and olive oil. Here are a few notes on the seasoning here:

  • Bake the tilapia with lemon slices, then remove when serving. Mixing the lemon slices right into the veggies makes for bold citrus flavor. Remove them when serving: unless you love very citrusy flavors. If so, you can definitely eat the lemon slices: they’re extra tangy!
  • Don’t omit the capers! Capers are a berry of the caper bush that’s native to the Mediterranean. They’re round and dark green gray, about the size of a peppercorn. Find them in the jarred section next to the olives at the grocery store. Their briny, salty flavor absolutely makes the dish!
  • Feta is also key. You can omit it for dairy-free diets. But the small melty chunks of feta cheese sprinkled throughout is what makes this dish! We’ll admit, we were loosely inspired by the viral TikTok baked feta pasta for this flavor combination: and it’s spot on.
Baked Tilapia

Sides to serve alongside

Make this baked tilapia into a meal by pairing it with a quick salad or veggie side dish! Here are a few ideas that keep the oven free:

More tilapia & fish recipes

Tilapia is a favorite fish around here: it’s even milder than salmon, so it’s great for pleasing everyone. Here are a few more tilapia recipes to sample:

This baked tilapia recipe is…

Pescatarian and gluten-free. For dairy-free, omit the feta cheese.

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Baked Tilapia

Baked Tilapia


  • Author: Sonja Overhiser
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 minutes
  • Yield: 4

Description

This baked tilapia recipe is bursting with flavor! Pair the fish with lemon, tomatoes and feta for a impressive yet easy dinner.


Ingredients

  • 1 pint cherry tomatoes, sliced in half
  • 1 large shallot, thinly sliced
  • 3 garlic cloves, minced
  • 1 small lemon, thinly sliced into rings
  • 2 tablespoons olive oil, divided
  • ¾ teaspoon kosher salt
  • 4 ounce block feta cheese
  • 1 1/2 pounds tilapia
  • 1 tablespoon Italian seasoning
  • 1 pinch red pepper flakes (optional)
  • ½ teaspoon smoked paprika (or standard paprika)
  • 2 tablespoons drained capers
  • Finely chopped fresh parsley or basil, for garnish
  • Fresh ground black pepper

Instructions

  1. Preheat the oven to 400 degrees Fahrenheit.
  2. Chop the tomatoes, shallot, garlic, and lemon as noted above.
  3. Place the chopped vegetables and lemon slices in the bottom of a 9 x 13″ baking dish and mix with 1 tablespoon olive oil, ¼ teaspoon salt, and fresh ground black pepper. Crumble the feta cheese into rough chunks and add it to to the pan, tossing gently to combine.
  4. Pat the tilapia dry. Rub it with 1 tablespoon olive oil and ½ teaspoon kosher salt, split between the filets. Sprinkle both with the Italian seasoning and a few grinds fresh ground black pepper, then add the red pepper flakes and smoked paprika. Sprinkle the capers over the top.
  5. Place the pan in the oven and bake for 23 to 28 minutes (depending on the thickness of the fish), until the fish is flaky and the internal temperature is 140 degrees Fahrenheit when measured with a food thermometer. Garnish with chopped parsley and remove the lemon slices when serving (or eat them if you like!).
  • Category: Main dish
  • Method: Baked
  • Cuisine: Mediterranean
  • Diet: Gluten Free

Keywords: Baked tilapia, tilapia recipe

A Couple Cooks - Recipes worth repeating.

Falafel Salad

There’s nothing more satisfying than falafel salad! Top greens with falafel, crunchy veggies, and a creamy tahini dressing. Falafel tops…

A Couple Cooks – Recipes worth repeating.

There’s nothing more satisfying than falafel salad! Top greens with falafel, crunchy veggies, and a creamy tahini dressing.

Falafel salad

Falafel tops the chart of some of the world’s best vegan recipes, in our opinion. These Middle Eastern chickpea balls are so meaty and satisfying, we could eat them daily. Here’s a way to make part of an everyday plant-based meal: this Falafel Salad! Make a batch of this easy baked falafel, then layer them with crunchy veggies and top with a creamy, zingy tahini dressing. Or, use purchased frozen falafel or even repurpose take-out leftovers! This one is a massive hit with our family: and works for weeknights or dinner parties.

Ingredients in falafel salad

Falafel is a Middle Eastern ball of chickpeas, herbs and spices that’s deep fried. It’s most often served as an appetizer with dip, or in a pita as a falafel sandwich. But an alternative way to eat it is deconstructed, in a salad! It makes a satisfying vegan and gluten free dinner idea, served in a big bowl with a creamy sauce or dressing. Here’s what you’ll need for this falafel salad recipe:

  • Falafel: this Baked Falafel recipe is perfect for easy meals, but you can substitute with classic fried falafel or frozen (see below)
  • Tahini sauce: the zingy Lemon Tahini Sauce ties the salad together with creamy richness
  • English cucumber: English cucumber is key: the flavor is milder and it doesn’t have a tough peel or seeds
  • Carrots
  • Radishes
  • Tomatoes
  • Kalamata olives
  • Salad greens
Baked falafel
Baked falafel is ideal for serving in falafel salad

Options for the falafel

This falafel salad is perfect with our baked falafel, which is quick and easy. You can make it with a can of chickpeas, and bake it up in a flash! Or, it’s excellent with classic falafel: you’ll just have to remember to soak dry chickpeas overnight. Here’s a breakdown:

  • Baked falafel: Baked Falafel is a shortcut for easy dinners, made with canned chickpeas and baked in the oven. Leftovers save well, so consider making a double batch and refrigerating or freezing. Also try them with dip or in kid lunch boxes!
  • Classic falafel: This Classic Falafel recipe uses dried chickpeas, like a traditional Middle Eastern falafel. The flavor is excellent and it’s worth remembering to soak them overnight, and dealing with the tricky elements of pan frying. It’s just that good!
  • Frozen falafel: Many grocery stores carry frozen falafel in the frozen section. Let us know if you have favorite brands (Target has them, which means they’re pretty widely available!)
  • Restaurant falafel: Ordering Greek or Middle Eastern takeout? Here’s a tip: order extra falafel, then serve the leftovers over a salad. It’s a great way to create another meal!
Falafel Salad

Tahini sauce and other dressing ideas

What’s most important about this falafel salad? The dressing brings it all together! The Tahini Sauce in the recipe below is one of our favorite recipes ever: it’s so delicious and versatile! But it works with a few other sauce options that are traditional on a Falafel Sandwich:

  • Tahini Sauce has the best creamy, zingy and balanced flavor. It really brings the elements in this salad together! It also fits many diet options: vegetarian, vegan, and gluten-free.
  • Quick Cucumber Sauce or Tzatziki are both full of flavor with Greek yogurt, lemon, cucumber and dill! This first sauce is a shortcut version.
  • Cilantro Sauce is another vegan sauce, deliciously fresh with lots of cilantro and blended cashews as the body.
Falafel Salad

More Mediterranean recipes

This Falafel Salad is a great Mediterranean diet recipe that doubles as a filling vegan dinner recipe! Here are a few more recipes to try:

This falafel salad recipe is…

Vegetarian, vegan, plant-based, dairy-free, and gluten-free.

Print

Falafel Salad


  • Author: Sonja Overhiser
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 minutes
  • Yield: 4
  • Diet: Vegan

Description

There’s nothing more satisfying than falafel salad! Top greens with falafel, crunchy veggies, and a creamy tahini dressing.


Ingredients

For the baked falafel*

  • 15-ounce can chickpeas
  • ⅓ cup Old Fashioned rolled oats
  • 1/4 small red onion
  • 2 garlic cloves
  • ½ cup cilantro leaves and tender stems, loosely packed (or fresh parsley)
  • 2 tablespoons tahini
  • 1 tablespoons olive oil
  • 2 teaspoons cumin
  • 1 teaspoon coriander
  • ¾ teaspoon kosher salt
  • Fresh ground black pepper

For the salad

  • 1 recipe Tahini Sauce
  • 1/2 English cucumber, sliced
  • 2 carrots, shredded
  • 2 radishes, sliced
  • 1 cup cherry tomatoes, sliced
  • 1 handful Kalamata olives
  • 8 cups salad greens

Instructions

  1. Preheat the oven to 425 degrees Fahrenheit.
  2. Drain and rinse the chickpeas. Dab the chickpeas with a paper towel to remove extra moisture and set them aside.
  3. Place the rolled oats in a bowl of a food processor. Process 30 seconds to 1 minute until they are the texture of flour. Pour into a separate bowl and set aside.
  4. Roughly chop the red onion and peel the garlic. Place them into the food processor with the cilantro and pulse until finely minced, stopping and scraping down the bowl once. Add the tahini, olive oil, cumin, coriander, salt and pepper and process until combined, stopping and scraping the bowl once. Then add the oats and pulse until a uniform dough forms. (Be careful not to over-process the dough: you’ll want it uniform and shape-able with a little texture. See the photo below!)
  5. Line a baking sheet with parchment paper. Use your hands to roll the dough into 12 balls that are 1 ½ tablespoons each, then flatten them into discs (use a size 40 cookie scoop, if you have it). Place the discs on the baking sheet and brush the tops with olive oil.
  6. Bake the falafel for 15 minutes until golden brown, then flip and bake for 10 minutes, until golden brown on the other side. Allow to cool at least 5 minutes before eating. (Storage info: The baked falafel store very well! Refrigerate up to 1 week or freeze up to 3 months. Consider making a double batch and storing leftovers.)
  7. While the falafel bake, make the Tahini Dressing.
  8. To serve, place greens on a plate. Top with baked falafel, shredded carrot, sliced cucumber, sliced tomato, sliced radishes, and Kalamata olives. Drizzle with tahini dressing and serve.

Notes

*Makes 12 small falafel: consider making a double batch and storing leftovers. To make a short-cut version of this salad, use frozen purchased falafel. Or, it’s a way to repurpose leftover falafel from restaurant takeout!

  • Category: Main dish
  • Method: Baked
  • Cuisine: Mediterranean

Keywords: Falafel salad

Baked Falafel
The dough should be uniformly chopped but still have some texture: resist the urge to over-process!

A Couple Cooks - Recipes worth repeating.

Mediterranean Tuna Salad

This Mediterranean tuna salad takes just minutes to put together: it’s a fast and flavorful lunch or healthy dinner! We’re…

A Couple Cooks – Recipes worth repeating.

This Mediterranean tuna salad takes just minutes to put together: it’s a fast and flavorful lunch or healthy dinner!

Mediterranean tuna salad

We’re always looking for fast lunch and easy dinner ideas: and this one works for both. Introducing Mediterranean Tuna Salad! Combine canned tuna with crunchy vegetables, feta cheese, olive oil and a punch of Dijon mustard for the most flavorful salad to hit your plate! Serve it with crackers as an easy lunch, or over greens for a quick dinner with pita bread and olives. This one is so quick and versatile, it’s in our hall of fame of healthy meal ideas. Here’s how to make this tasty Mediterranean diet recipe.

Ingredients for Mediterranean tuna salad

This Mediterranean tuna salad combines quick and easy canned tuna with Mediterranean flavors: cool cucumber, briny caper, salty feta and tangy Dijon mustard. It’s pretty straightforward in its composition, but it’s a genius idea for using simple ingredients to make big flavors. We made it once, and it’s now on repeat for a simple lunch or dinner. Here’s what you’ll need:

  • Canned tuna:  Use either water-packed or oil packed (we prefer water packed).
  • Shallot: A milder version of red onion, it’s a favorite for salads.
  • Red bell pepper
  • English cucumber: This variety is long and thin with no tough skin, no seeds and a milder flavor than standard cucumber: look for it in the produce section!
  • Capers: These bring big salty, briny flavor: look for them jarred near the pickles in your grocery
  • White wine vinegar
  • Olive oil
  • Dijon mustard
  • Kosher salt
  • Feta cheese crumbles, optional

All you have to do for this recipe: flake the tuna, chop the veggies, and mix it together! It’s seriously simple and the pop of tangy, savory flavor is unreal.

Mediterranean Tuna Salad

Ways to serve Mediterranean tuna salad

This Mediterranean tuna salad is great because it’s quick, healthy, and it’s super versatile! You can serve it as a sandwich or just in a bowl, with crackers, or as a gluten-free main dish. It works as a quick lunch or a super-fast dinner! Here are some ideas for ways to serve it:

  • Over greens: Place it over crunchy greens and it works as lunch or dinner; add some sliced tomatoes and hard boiled eggs for a heartier meal
  • Sandwich: Throw it onto bread: you can also use Mediterranean-style breads like focaccia, pita or flatbread
  • Lettuce wraps: Wrap it into lettuce leaves as a gluten-free main
  • Crackers: Serve with gluten-free nut crackers (we like Nut Thins) or the cracker of your choice
  • Crostini: Spread over baguette slices
  • In an avocado: Throw it into half of an avocado for a healthy dinner option
Mediterranean Tuna Salad

Canned tuna nutrition

Canned tuna is part of a healthy diet! Even better, it’s shelf stable for 2 to 5 years in your pantry. It’s a pretty amazing ingredient. Here’s what Healthline has to say about the nutritional benefits:

  • Canned tuna is high in protein and low in calories. One 5-ounce can of tuna has about 30 grams of protein, which is about 60% of your daily need.
  • Tuna is a good source of Omega 3 fatty acids that contribute to brain and heart health.
  • Look for tuna that is sustainable and low in mercury. Find cans of light or skipjack tuna, and sure they have an MSC certification on the label.

More tuna recipes

There are so many things to do with a can of tuna! And it doesn’t have to be 1970’s cheesy casserole. Here are a few favorite tuna recipes:

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Mediterranean tuna salad

Mediterranean Tuna Salad


  • Author: Sonja Overhiser
  • Prep Time: 10 minutes
  • Cook Time: 0 minutes
  • Total Time: 10 minutes
  • Yield: 2 large, or 4 sandwiches
  • Diet: Gluten Free

Description

This Mediterranean tuna salad takes just minutes to put together: it’s a fast and flavorful lunch or healthy dinner!


Ingredients

  • 1 red bell pepper, finely diced
  • 1 small shallot, minced
  • 1 cup chopped English cucumber (or standard cucumber, peeled)
  • 2 5-ounce cans white meat tuna
  • 3 tablespoons capers, drained
  • 2 tablespoon white wine vinegar
  • 1 tablespoon olive oil
  • 1 tablespoon Dijon mustard
  • ¼ teaspoon kosher salt
  • 2 tablespoons feta cheese crumbles (optional)

Instructions

  1. Prep the red pepper, shallot and English cucumber as noted above.
  2. Drain the tuna and place it in a medium bowl: mash it lightly with a fork. Add the chopped vegetables, capers, white wine vinegar, olive oil, Dijon mustard, feta (if using) and kosher salt and stir to combine. Taste and add more salt if desired. Stores up to 3 days refrigerated.
  • Category: Lunch
  • Method: No Cook
  • Cuisine: Seafood

Keywords: Mediterranean tuna salad

A Couple Cooks - Recipes worth repeating.

Salmon with Capers

This salmon with capers is oven baked in foil until it’s perfectly tender, then topped with a delicious garlic butter sauce. An easy healthy dinner recipe! Looking for an easy healthy dinner recipe? Here at A Couple Cooks, we eat mostly plant based foods. But every now and then, we’ll spring for some seafood: and this salmon with capers is where it’s at. The salmon is baked with lemon and herbs until it’s perfectly moist. Then it’s topped with a silky butter sauce made with garlic and capers. Just a small drizzle packs a huge punch — and the modest quantity keeps it healthy. Here’s how to make this tasty salmon recipe, which comes together in 30 minutes. What’s in this salmon with capers recipe? This salmon with capers is easy to make and results in one perfectly moist piece of fish. This recipe uses a few tricks that will stick with you, like how to bake salmon to perfection, and the beautiful briny tang that capers bring to a recipe. Here’s what you’ll need for this recipe: Salmon fillets: you can use any type of salmon here; we like using pre-cut fillets that are about 6 ounces each Lemon […]

A Couple Cooks – Healthy, Whole Food, & Vegetarian Recipes

This salmon with capers is oven baked in foil until it’s perfectly tender, then topped with a delicious garlic butter sauce. An easy healthy dinner recipe!

Salmon with capers

Looking for an easy healthy dinner recipe? Here at A Couple Cooks, we eat mostly plant based foods. But every now and then, we’ll spring for some seafood: and this salmon with capers is where it’s at. The salmon is baked with lemon and herbs until it’s perfectly moist. Then it’s topped with a silky butter sauce made with garlic and capers. Just a small drizzle packs a huge punch — and the modest quantity keeps it healthy. Here’s how to make this tasty salmon recipe, which comes together in 30 minutes.

What’s in this salmon with capers recipe?

This salmon with capers is easy to make and results in one perfectly moist piece of fish. This recipe uses a few tricks that will stick with you, like how to bake salmon to perfection, and the beautiful briny tang that capers bring to a recipe. Here’s what you’ll need for this recipe:

  • Salmon fillets: you can use any type of salmon here; we like using pre-cut fillets that are about 6 ounces each
  • Lemon to bring a pop of flavor
  • Olive oil, salt and pepper for seasoning
  • Fresh thyme or oregano are optional, but add nice flavor to baked salmon
  • Butter, garlic & capers to make the butter sauce
Capers

Capers bring big flavor!

Capers are the magic behind this salmon with capers recipe. What are they exactly? Capers are a berry of the caper bush that’s native to the Mediterranean. They’re round and dark green gray, about the size of a peppercorn. You’ll find them in Italian and Mediterranean recipes. Here, we added them to a garlic butter to add a big pop of briny, salty flavor to the fish.

Capers taste tangy, briny and salty, and add big flavor to any dish. They’re served pickled, so you’ll find them in jars near the olives at the grocery story. If you buy a jar for this recipe, also try them in our Roasted Eggplant Pasta.

Salmon with capers

How to bake salmon perfectly? Brine it first.

What’s a great tip for baking salmon? Brine it first. Alex and I had seen this trick for a while, but we weren’t sure it was necessary. However: we found placing the salmon in water and salt for 15 minutes before baking it does make it perfectly moist when baked. Guess what? This doesn’t even add any extra time to the recipe! You can do it while your oven preheats.

Even better, placing the salmon in a brine solution helps to cut down on the white stuff. Wait, what? Keep reading.

Baked salmon

What’s that white stuff on salmon when cooked?

Have you ever noticed that when you cook salmon, gooey white stuff appears on the top of the fish? Well don’t worry: it happens to everyone! And it’s perfectly normal. The white stuff is simply coagulated protein that seeps to the surface while baking. It even has a name: albumin. The amount of albumin varies greatly depending on the fish, so it’s not something you can particularly control. (Read more here.)

The “white stuff” is absolutely safe to eat: but it does look a little wacky sitting there atop your beautiful fillet. Here are a few ways to reduce the albumin when you cook salmon, which we implemented into this salmon with capers recipe:

  • Cook it at a lower temperature to cook it more gently
  • Brine the salmon in a salt and water solution before baking
Salmon with capers

Baking salmon in foil: some tips

Here are a couple more tips about baking salmon! In this salmon with capers recipe, we decided to bake the salmon in foil to seal in that moisture. Here are a few notes on getting the perfect salmon:

  • Brine the salmon while the oven preheats (see above).
  • Add lemon wheels. Keep the lemon to the side of the salmon, otherwise the top of the fish gets a gooey texture.
  • Herbs are optional but tasty. If you have access to fresh thyme or oregano, adding a few sprigs looks beautiful and adds a nice flavor.
Salmon with capers

Buying sustainable seafood

Are you looking at buying sustainable salmon? (If so, kudos!) Here are a few pointers when you’re at the grocery store:

  • Look for wild-caught fish if possible. If you live in the US, look for US caught. 90% of the seafood we eat in the US is imported. Imported seafood runs the risk of being overfished, caught under unfair labor practices, or farmed in environmentally harmful ways.
  • How your fish is caught matters. Look for hook and line as one example of a sustainable gear type. Bottom trawling is considered the most destructive and least sustainable method.

Ways to serve salmon with capers

How to make this salmon with capers recipe into a meal? We’re glad you asked. There are so many sides to go with salmon. And this recipe is great because it can make a 30-minute weeknight meal or a fancier meal for Valentine’s Day or date night. Here are a few we recommend:

  • Best Steamed Broccoli or Simple Sauteed Broccoli An easy, healthy side dish that turns out bright green and crisp tender every time!
  • Fennel Orange Salad A refreshing and easy side dish, it pairs juicy orange and the subtle licorice essence of fennel with a citrus vinaigrette.
  • Easy Baked Asparagus A classic pairing with salmon, this beautiful asparagus is spritzed with lemon and baked with Parmesan cheese.
  • Perfect Wild Rice If you have the time, this wild rice makes for a showy dinner party side dish.
Salmon

This salmon with capers recipe is…

Gluten-free and pescatarian.

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Salmon with capers

Salmon with Capers


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  • Author: Sonja Overhiser
  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Total Time: 30 minutes
  • Yield: 4

Description

This salmon with capers is oven baked in foil until it’s perfectly tender, then topped with a delicious garlic butter sauce. An easy healthy dinner recipe!


Ingredients

  • 4 (6-ounce) salmon fillets
  • Olive oil, for brushing
  • 1/2 teaspoon kosher salt, plus more for brining
  • 1/2 teaspoon freshly ground black pepper
  • 6 lemon slices (from 1 lemon)
  • Fresh oregano or thyme sprigs (optional)
  • 3 tablespoons salted butter
  • 2 tablespoons jarred capers, drained
  • 1 garlic clove, grated
  • To garnish: finely chopped Italian parsley, chives, or other herbs

Instructions

  1. Preheat the oven to 325 degrees Fahrenheit.
  2. Brine the salmon: While the oven preheats, in a shallow dish mix together 4 cups water and 3 tablespoons kosher salt. Place the salmon in the water and wait for 15 minutes.
  3. Place the salmon in foil: Place a large sheet of aluminum foil on a baking sheet and brush it with olive oil. Pat each piece of salmon dry and place it on the foil. Sprinkle the salmon with 1/8 teaspoon kosher salt for each fillet and fresh ground pepper. Place the lemon slices and fresh herbs around the salmon (not on top). Close and seal the foil around the salmon.
  4. Bake: Bake the salmon for 10 minutes in the foil. Then open the foil packet so steam can release and bake again for 3 to 6 minutes, depending on thickness, until just tender and pink at the center (the internal temperature should be between 125 to 130F in the center). A 1 inch thick fillet should cook in about 15 minutes total.
  5. Make the caper butter: Meanwhile, melt the butter over low heat. Once melted, add the capers and garlic and cook until fragrant, about 3 minutes.
  6. Serve: When the salmon is done, squeeze with some lemon juice from remaining lemon slices. Spoon the butter sauce over each piece of salmon. Garnish with finely chopped parsley or chives.

  • Category: Main Dish
  • Method: Baked
  • Cuisine: Seafood

Keywords: Salmon with Capers, Baked Salmon

A Couple Cooks - Healthy, Whole Food, & Vegetarian Recipes