Description
When you need a dinner that looks incredibly impressive but cooks perfectly on a busy weeknight, this Mediterranean Stuffed Salmon is the answer. Featuring a creamy, savory filling of spinach, feta, and roasted peppers, this 45-gram protein meal feels restaurant-worthy while staying safely under 500 calories!
Ingredients
Scale
- 4 thick, center-cut salmon fillets (approx. 6 oz each, skinless or skin-on)
- 3 cups fresh baby spinach
- 1/4 cup crumbled feta cheese
- 2 tbsp cream cheese (or thick Greek yogurt, softened)
- 1/4 cup roasted red peppers (finely chopped)
- 1 tbsp capers (drained and roughly chopped)
- 2 cloves garlic (minced)
- 1 tbsp olive oil
- 1 tsp dried oregano
- 1/2 tsp kosher salt
- 1/4 tsp black pepper
- Fresh lemon wedges and parsley (for garnish)
Instructions
- Prep the oven: Preheat your oven to a hot 400°F (200°C). Line a rimmed baking sheet with parchment paper for easy cleanup.
- Wilt the spinach: Heat a small skillet over medium heat with a tiny drizzle of olive oil. Add the fresh spinach and minced garlic, sautéing for 1 to 2 minutes just until the spinach wilts. Remove from heat immediately. Crucial Step: Once cool enough to handle, vigorously squeeze out all the excess water from the spinach.
- Mix the filling: In a small mixing bowl, combine the drained spinach, crumbled feta, cream cheese (or yogurt), chopped roasted red peppers, capers, and dried oregano. Stir until it forms a cohesive, creamy mixture.
- Cut the pockets: Lay the salmon fillets flat on a cutting board. Using a very sharp paring knife, slice horizontally into the thickest side of each fillet to create a pocket. Cut about 3/4 of the way through, being extremely careful not to slice all the way to the other side.
- Stuff the salmon: Season the outside of the fillets lightly with the salt and black pepper. Use a spoon to divide the creamy spinach mixture evenly, gently stuffing it deep inside the pocket of each salmon fillet. (If the pocket gapes open too widely, you can secure it with a wooden toothpick).
- Bake: Transfer the stuffed salmon to your prepared baking sheet. Drizzle the tops with the 1 tablespoon of olive oil. Bake at 400°F for 12 to 18 minutes, depending on the thickness of your fish, until the salmon is opaque and flakes easily with a fork (internal temperature should reach 145°F).
- Serve: Remove from the oven, squeeze fresh lemon juice over the top, garnish with parsley, and serve immediately alongside lighter sides like roasted asparagus or a fresh salad!
Notes
- Prevent a soggy dinner: Squeezing the water out of the cooked spinach is non-negotiable. If you skip this step, the water will pool inside the fish as it bakes and wash away all your delicious flavors.
- Choose the right cut: Thin fillets (like sockeye) will easily tear when you try to cut a pocket. Always ask your grocer for thick, center-cut Atlantic or King salmon portions for the best structural results.
- Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 3 to 4 days. Reheat very gently in the microwave or oven to avoid drying out the delicate fish.
- Prep Time: 15 Minutes
- Cook Time: 15 Minutes
- Category: Dinner
- Method: Oven Baked
- Cuisine: Mediterranean-Inspired
Nutrition
- Serving Size: 1 stuffed fillet
- Calories: 470 kcal
- Sugar: 2 g
- Sodium: 580 mg
- Fat: 28 g
- Saturated Fat: 8 g
- Unsaturated Fat: 18 g
- Carbohydrates: 5 g
- Fiber: 1 g
- Protein: 45 g
- Cholesterol: 115 mg