Creamy Salmon Recipe In Fresh Tomato Sauce: Farm-to-Table Mediterranean Style by Elisa Schmitz

Creamy Salmon Recipe In Fresh Tomato Sauce: Farm-to-Table Mediterranean Style

It's no secret that I am a devotee of the Mediterranean Diet. There are many reasons why the Mediterranean Diet has ranked No. 1 on the U.S. News & World Report’s list of Best Diets for the last six years, the most important of which is that it's not actually a "diet." Rather, it's a healthy way of eating that emphasizes whole, nutritious foods; limits meat, and processed and refined foods; and incorporates an abundance of fruitsvegetables, whole grains, legumes and healthy fats. The result is increased longevity and reduced risk of heart disease, diabetes, cancer and cognitive decline.

Choosing this healthy way of eating would not be as easy if the food didn't taste so good. That's why it's a pleasure to cook the Mediterranean way, and it's why I share so many Mediterranean recipes. Take this creamy Mediterranean salmon recipe, for example. Instead of getting its creaminess from high-fat sources, it incorporates protein-rich Greek yogurt – dense in nutrients like vitamin B12, calcium and selenium.

Here's your shopping list for this delicious seafood dinner: salmon, olive oil, shallot, tomatoes, lemon juice, cilantro, Greek yogurt, milk and Mediterranean seasoning. You pan fry the salmon and set it aside. In another pan, you sauté the shallot, tomatoes and cilantro in olive oil. Then you add the creamy yogurt sauce and blend it into the tomato mixture. The final step is to add the salmon into the tomato sauce. So easy, and so farm-to-table fresh.

I served this delicious salmon dinner recipe with magic Dijonnaise roasted potatoes and it was really good. But it might be even better served over rice or pasta, to soak up all the yummy sauce.

Note: 30Seconds is a participant in the Amazon affiliate advertising program and this post contains affiliate links, which means we may earn a commission or fees if you make a purchase via those links.

Cuisine: American
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4


  • 1 pound (16 ounces) fresh salmon filet
  • 4 tablespoons olive oil (divided)
  • 4 cups tomatoes, diced (I used a combination of red and yellow tomatoes)
  • 1 shallot, diced
  • juice of 2 lemons (about 6 tablespoons)
  • 1/3 cup cilantro, chopped
  • 1 cup plain Greek yogurt
  • 1/2 cup milk of choice (I used almond milk)

Helpful Products

Recipe Notes

  • I used almond milk, but feel free to use your preferred milk.
  • I used a combination of red and yellow tomatoes, for depth of flavor and color.
  • I prefer to use fresh lemon juice, but you can use bottled in a pinch.
  • Store leftovers in an airtight container in the refrigerator.

Here's how to make it:

  1. In a saucepan or skillet, add half the olive oil and heat over medium heat. Add the salmon and season with salt and pepper, to taste. Cook until done, about 5 minutes, and set aside. (Salmon is done when it reaches 145 degrees F on a food thermometer.)
  2. In another large saucepan, add the remaining olive oil and warm over medium heat. Add the shallot, tomatoes and lemon juice. Stir to combine. Simmer for about five minutes, until tomatoes become saucy.
  3. Add the cilantro and stir to combine.
  4. In a mixing bowl, add the Greek yogurt and milk. Stir until blended and saucy. Pour the yogurt sauce into the tomato mixture in the pan. Stir to combine.
  5. Simmer for about five minutes, until sauce is integrated.
  6. Put the salmon into the tomato cream sauce and ensure it is covered by the sauce.
  7. Serve with potatoes, rice or pasta.

Nutrition Facts Per Serving

Calories: 412

Total Fat: 25.8g

Saturated Fat: 5g

Cholesterol: 75mg

Sodium: 114mg

Total Carbohydrate: 14.2g

Dietary Fiber: 2.3g

Total Sugars: 9.5g

Protein: 31.7g

Vitamin D: 0mcg

Calcium: 121mg

Iron: 1mg

Potassium: 507mg

Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. This recipe has been analyzed by VeryWellFit. However, any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.

Need to convert cooking and baking measurements? Here are some kitchen conversion charts. Here's how to submit your recipes to 30Seconds.

Take 30 seconds and join the 30Seconds community, and follow us on Facebook to get recipes in your newsfeed daily.

Related Products on Amazon We Think You May Like:

30Second Mobile, Inc. is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to and affiliated sites.

Healthy Salmon Salad Recipe: Lemony Mediterranean Salmon Salad Recipe With Couscous, Feta, Spinach & Blueberries

Magic Dijonnaise Roasted Potatoes Recipe: Crispy, Creamy & Full of Flavor

A Famous Italian Grandma's 20-Minute Classic Marinara Sauce Recipe Has Very Specific Instructions

I love fresh tomato sauce and salmon so this is a winning taste combo.
Elisa Schmitz
Same here! I hope you enjoy this easy, delicious recipe as much as we do. #yum

join discussion

Please login to comment.

recommended tips

Savory Mediterranean Spinach & Cheese Muffins Recipe (25 Minutes)

No-Bake Peanut Butter Energy Balls Recipe (5 Ingredients, 15 Minutes)

Creamy "Everything But the Bagel" Potato Casserole Recipe With a Protein-Rich Secret Ingredient

Easy Mediterranean Skillet Carrots Recipe (5 Ingredients, 10 Minutes)