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This easy salmon feta bake is ready to devour in 20 minutes, and I am not exaggerating when I say it packs in so much flavour with very little effort.
I love salmon so much. I was vegan for 11 years, and the way I missed salmon and eggs still makes me laugh. I’m so happy to be eating all the things again, and for this recipe, I didn’t skimp on all the things I love. I use wild salmon when I can find it, Greek feta cheese, cherry tomatoes, kalamata olives, butter beans, and chili miso sauce smeared right over the salmon and feta. It is savoury, salty, creamy, spicy, and absolutely insane in the best way.
You know I love a recipe that feels abundant but does not require 47 steps, and this one is exactly that. It is high in protein, full of fibre, naturally gluten free, and lower in carbs because I am keeping the pasta out. Instead, I added a can of butter beans, which have become my current favourite bean, to bulk up the dish and make it feel incredibly satisfying.
To understand what truly inspires my cooking and recipe development, you have to understand where I come from. My dad is type 2 diabetic. He has led a sedentary lifestyle, and his diet is crap. I mean, really, it’s not good. To be fair, he was on the road most of his life, driving transport and ate 90% of his meals in truck stops, diners and other random places. His favourite thing is salt and steak. He literally salts every bite and has done so for years. He kept a salt shaker in his truck and would salt his hand while driving down the highway. It’s a wonder how the man hasn’t had a heart attack. As long as I’ve been alive, I’ve been told that “you are just like your father,” and in many ways, they’re right. No, I don’t salt every bite, but I do love salt! I feel that most people (homecooks, specifically my mother) under salt their food. We need salt, just not as much as my dad.
I lead an absolutely opposite lifestyle from my dad. I teach yoga, walk close to 15k steps a day, cycle and lift weights. I couldn’t be more active if I tried, and yet still I have to watch my blood sugar. It has ventured into pre-diabetic territory more than once, and to say that scares me is the biggest understatement. Which is why I’m doing everything I can to stay healthy. I have ventured into the land of peptides and GLP-1 (low dose) to keep my system feeling good. I want to live with vitality, and I want my brain to be sharp as well. This is WHY I eat low sugar, high protein + fibre and low carb.
Which leads me to my other reason, navigating perimenopause isn’t a joke and eating in a way that complements this time of my life is exceptionally important to me. When I first started going through perimenopause, no one was talking about it; that was nearly 10 years ago. Nobody tells you that perimenopause is a lot longer than actual menopause. ANYWAYS, nowadays, there is so much more information (and doctors specializing in the field) because, surprise!! Women’s bodies matter and don’t operate the same as a man’s, THUS research is necessary.
I digress, sometimes, too much information can be overwhelming, so making sure your sources are good and trustworthy is key. Which is why I would love to suggest (if you’re navigating these times like me), I highly recommend checking out this doctor who actually knows her stuff. I’m not a doctor, nutritionist or naturopath, so I can’t offer health advice, but what I can be is a big sister and share with you my experience as I navigate this stage of my beautiful life! All of that to say, I will always create recipes that support a healthy lifestyle, and this salmon feta bake is no exception, so let’s get into it!
A feta bake is exactly what it sounds like: feta cheese baked until warm, creamy, and slightly softened, usually alongside vegetables, protein, and usually pasta. You may remember the viral baked feta pasta moment, where feta was roasted with tomatoes and then tossed with noodles. Delicious? Yes. But this version is a little more aligned with how I’m eating right now, as it keeps the creamy, salty goodness of a feta cheese bake, but swaps the pasta for salmon and butter beans!
The result is a healthy feta cheese bake that still feels hearty and comforting, aligns with my high protein, high fibre obsession and is truly deliciously satisfying without being heavy. The feta softens into the tomatoes and beans, the salmon cooks gently in the oven, and the chili miso brings everything together with a little heat and umami.
Baking salmon is one of the easiest ways to cook it well. When you bake salmon, the oven does most of the work for you. There is no flipping, no splattering oil, and no standing over the stove worrying about whether it is sticking to the pan. You simply season it, place it in your dish, and let the oven and seasoning do everything else. I also love the fact that oven baked salmon stays tender when cooked properly, but can still have a little crispiness around the edges.
Making this quick salmon recipe is almost too easy to make; it requires minimal prep, just an oven and takes all of 20 minutes to make! Double it up, and you’ll have the perfect meal prep.
Preheat your oven to 400°F. While the oven heats, pat the salmon dry on both sides. This helps the chili miso cling to the fish and allows the salmon to bake more evenly.
In an oven-proof baking dish, arrange the salmon, cherry tomatoes, drained and rinsed butter beans, feta, and kalamata olives. Keep the arugula aside for after baking. You want everything nestled together so the tomatoes can release their juices into the beans and feta as they cook.
Spread the chili miso over the top of the salmon and feta. Use the back of a spoon to gently smear it across the surface. This is where the flavour really starts to build.
Season everything with sea salt, cracked pepper, and oregano. Remember that feta and olives already bring salt, so you can always add more at the end once you taste it.
Place the dish in the oven and bake for about 20 minutes, or until the salmon is cooked through. You’ll know it is ready when the salmon flakes easily with a fork and the tomatoes look softened and juicy! Once you’re happy with your baked salmon, remove the dish from the oven and add the baby arugula while everything is still hot. Lightly mix it through so the greens soften without completely disappearing.
Taste for seasoning, adding more salt and pepper if needed. Drizzle with olive oil and serve in bowls. Make sure each bowl gets salmon, feta, beans, tomatoes, olives, and a little of that saucy goodness from the bottom of the dish.
Who doesn’t love a recipe that comes together in 20 minutes, in one dish and requires little to no effort on your own part?! This salmon feta bake is such a quick and easy recipe, but it seriously delivers on all fronts. High protein, high fiber, gluten free, one pan, ready in 20 and honestly just as delicious the next day (hello leftovers!!).
I can even go as far as to say it’s low in carbs in comparison to a typical feta bake, because I skipped the pasta and swapped it out for beans! I didn’t even mention the fact that the salmon feta combination is a serious winner. This recipe is giving Mediterranean vibes in all the right ways. It’s easy to customize, so if you don’t like an ingredient, swap it out!
Can I use salmon with the skin on? Yes, you can use salmon with the skin on and remove it after baking if you prefer. If you love crispy salmon skin, this recipe will not crisp it because everything is baked in a dish, but it will still cook beautifully.
Can I make this feta bake without chili miso? The chili miso adds incredible flavour, but you can use pesto, harissa, chili crisp, olive tapenade, or even a drizzle of olive oil with extra herbs.
How do I know when salmon is cooked in the oven? Salmon is cooked when it flakes easily with a fork and looks opaque throughout. The exact timing depends on the thickness of your fillet, but 20 minutes at 400°F works well for this recipe.
Can I meal prep this recipe? Totally, and it’s highly recommended because if you store leftovers in an airtight container in the fridge, they will be good for at least two days. Reheat gently so the salmon does not dry out.
Leave a rating and review below and let me know how you liked it!
If you love baked salmon, there are so many ways to keep it exciting. Salmon is so versatile. Try one of these recipes next:
Food Photographer and Recipe Developer based in Toronto, Canada.
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*Macros are provided as an estimate for convenience. Your final numbers will vary depending on ingredient brands, substitutions, and how you portion the recipe.
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