Summer is a great time for meals that are light and healthy.   Watch Chef Mary make Mediterranean Salmon just in time for your next summer meal.


Mediterranean Salmon  

The rich flavor from the salmon, the beautiful color, and the high levels of omega-3 fatty acids make this healthy recipe a great choice for your family and  friends.

4 Salmon filets, about 6 oz each

2 tablespoons olive or grapeseed oil

1/4 cup red onion, sautéed till transparent

1 garlic clove, minced

1/3 cup sweet red pepper, diced

5 ounce bag of baby spinach, blanched

1/2 cup artichoke hearts, coarsely chopped

1/4 cup sun-dried tomatoes in oil, coarsely chopped

1 – 2 tablespoons capers

1 teaspoon lemon zest

2 teaspoons lemon juice

1/4 cup feta cheese, crumbled (optional)

Salt and pepper, to taste


Season the salmon with salt and pepper. Put on a baking sheet lined with parchment paper. Preheat the broiler on high.  Broil the top of salmon for 3 minutes, remove and set aside. Change oven temperature to 400 degrees.

In a medium skillet, sauté the onion, garlic, and red pepper in olive oil over medium heat for 1-2 minutes. Blanch the baby spinach for 1 minute; drain, cool and coarsely chop.

In a medium bowl combine the sautéed onion mixture, spinach, artichoke hearts, tomatoes, zest and lemon juice. Season with a little salt and fresh ground pepper to taste. Sprinkle in the feta cheese and gently stir.

With your hands or a scoop, mound the spinach mixture on top the salmon and gently press down.

Bake at preheated 400 degree oven for about 5 minutes, until fish flakes easily.

Bon appetite!



Mary Stodola
For me, providing delicious food and cooking excitement is a labor of love. On my journey through life I too was diagnosed with breast cancer in 2000. Faced with the greatest challenges of my life I chose to depend on the love and support of family and friends. I am honored to be apart of NOU Magazine and look forward to sharing the importance of enjoying a healthy diet with wholesome foods, and what it means to take care of yourself. Culinary blessings! Mary