This healthy Mediterranean Salmon Sheet Pan Dinner is a simple, anti-inflammatory meal made on one pan with salmon, vegetables, olives, and fresh lemon. An easy, omega-3-rich, no-fuss meal.
Sheet Pan Mediterranean Salmon
If you’re following an anti-inflammatory or Mediterranean diet, or just want a simple, nourishing dinner that checks a lot of boxes, this Sheet Pan Mediterranean Salmon is a great one to keep on repeat. It’s naturally gluten-free, dairy-free, and Whole30-friendly, and everything cooks together on one sheet
pan for a fuss-free meal. The salmon roasts alongside potatoes and colorful vegetables, seasoned with garlic, oregano, and parsley, then finished with briny olives and fresh lemon for bold, satisfying flavor without anything complicated.
Why This Salmon Recipe Works
- A staple in my routine: I try to eat salmon a few times a week for the omega-3s, and this sheet-pan method makes it easy to actually stick with that habit.
- My go-to on busy nights: Sheet-pan meals are what I reach for when I want a real dinner without standing over the stove. Everything roasts together, mostly hands-off.
- Low effort, reliable results: I season the salmon and vegetables, spread them on one pan, and let the oven do the work—it turns out great every time.
- Minimal cleanup: Line the baking sheet with parchment paper to make washing dishes fast and easy.
- Balanced and satisfying: Protein-rich salmon and plenty of vegetables make this meal filling without feeling heavy.
Ingredients You’ll Need
Here’s what you’ll need to make this easy sheet pan Mediterranean salmon. See the recipe card below for the exact measurements.
- Vegetables: Zucchini, red bell pepper, red onion, white potato
- Vegetable Seasoning: Coat them in olive oil and sprinkle with kosher salt, black pepper, garlic powder, dried parsley, and dried oregano.
- Skinless Salmon Fillets: I always buy fresh, wild salmon from my local fishmonger. However, frozen or farm-raised salmon also works. Thaw frozen fish in the refrigerator the day before using.
- Salmon Seasoning: Olive oil, plus sweet paprika, garlic powder, kosher salt, and black pepper
- Mixed Pitted Olives: Check out the olive bar at your supermarket or buy jarred ones. A mix of Kalamata and Castelvetrano olives would be delicious.
- Lemon: Slice a lemon and serve it with the fish.
How to Make Sheet Pan Mediterranean Salmon
Cut the onion, bell pepper, and zucchini the day before to get some prep out of the way. See the recipe card at the bottom for printable directions.
- Season the vegetables with olive oil and spices. Spread them onto a parchment-lined baking sheet in an even layer. Leave space between the vegetables so they roast rather than steam, which can make them soggy.
- Roast the veggies at 425°F for 20 minutes. They will not be completely tender.
- Season the salmon with the oil and spices.
- Roast the salmon: Push the vegetables to the side to make room for the fillets. Top each one with olives, then bake for 15 minutes, until the fish flakes easily with a fork. (Depending on how thick your fillets are, they may need more or less time. Keep an eye on them to prevent overcooking.)
Variations
- Protein options: If you don’t like salmon, substitute with a thick white fish such as cod, halibut, or sea bass. If you use another protein, adjust the vegetable baking time. For shrimp, bake the vegetables for 27 minutes, then add the shrimp for the last 8 minutes. For boneless, skinless chicken thighs, cook the veggies for 5 minutes, then cook the chicken for 30.
- Switch up the vegetables: Swap zucchini for yellow squash, use a different color bell pepper, or try it with Yukon Gold or red potatoes. You could also substitute any one of the veggies with cauliflower, or cherry tomatoes.
- Double the vegetables: If you want a larger portion of veggies use a second sheet pan and double the ingredients, leaving the salmon the same.
- Don’t like olives? Omit them or replace them with capers.
- Add more Mediterranean flavor with feta cheese, fresh dill, or tzatziki.
Storage
- Refrigerate Mediterranean salmon and vegetables for up to 3 days.
- How to reheat: I know microwaving fish can be controversial, but you can microwave leftovers for 30 to 60 seconds. Alternatively, reheat it in the oven, preheated to 325F, for 5 to 10 minutes, until warm.
More Sheet Pan Recipes You’ll Love
For more easy dinner ideas, check out these five delicious sheet pan recipes to inspire your next meal!
Yield: servings
Serving Size: 1 fillet, 1 cup vegetables
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Preheat the oven to 425° F and line a rimmed baking sheet with parchment paper.
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Add the zucchini, bell pepper, red onion, and potatoes to a mixing bowl. Drizzle with olive oil and season with salt, pepper, garlic powder, dried parsley and dried oregano. Toss to coat everything in the seasoning. Transfer the veggie mixture to the baking sheet, and spread into an even layer.
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Transfer the baking sheet to the oven to roast for 20 minutes, until the vegetables are partially cooked but not completely tender.
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In the meantime, drizzle the salmon filets with the olive oil and season with smoked paprika, garlic powder, salt, and pepper. Set aside.
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Remove the baking sheet from the oven and shift the vegetables slightly to create space for the salmon fillets. Place the salmon on the baking sheet, top with the olives, and return the pan to the oven. Roast for 15 minutes, until the salmon is cooked through and flakes easily with a fork.
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Remove from the oven and serve the salmon with the vegetables and lemon wedges.
Last Step:
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You can use a second sheet pan if you want to double the vegetables.
Serving: 1 fillet, 1 cup vegetables, Calories: 380 kcal, Carbohydrates: 18 g, Protein: 36.5 g, Fat: 18 g, Saturated Fat: 3.5 g, Cholesterol: 93.5 mg, Sodium: 711.5 mg, Fiber: 3.5 g, Sugar: 4.5 g
