- Nov 1, 2025
- 3 min read
Why This Recipe Works for Heart Health
This simple Mediterranean classic delivers a powerful dose of omega-3 fatty acids from the salmon combined with antioxidants from fresh tomatoes and polyphenols from olives. It's a 30-minute dinner that actively supports cardiovascular health while tasting like you spent hours in the kitchen.
Ingredients (Serves 2)
2 salmon fillets (5-6 oz each)
2 cups fresh tomatoes, diced (or one 14.5 oz can diced tomatoes, drained)
½ cup kalamata olives, pitted and halved
1 medium red onion, thinly sliced
4 cloves garlic, minced
3 tablespoons extra virgin olive oil
Juice of 1 lemon
1 teaspoon dried oregano (or 1 tablespoon fresh)
½ teaspoon dried thyme
Salt and pepper to taste
Fresh parsley for garnish (optional)
Instructions
Step 1: Prepare the Base
Preheat your oven to 400°F. In a small baking dish (9x13 inch works well), combine the diced tomatoes, kalamata olives, red onion, and minced garlic. Drizzle with 2 tablespoons of olive oil and toss gently to combine.
Step 2: Season the Vegetables
Sprinkle the oregano and thyme over the tomato mixture. Season lightly with salt and pepper, remembering that olives are already salty. Spread this mixture evenly across the bottom of the baking dish to create a bed for the salmon.
Step 3: Prepare the Salmon
Pat the salmon fillets dry with paper towels. Drizzle both sides with the remaining 1 tablespoon of olive oil. Season generously with salt and pepper. Place the fillets skin-side down directly on top of the tomato mixture.
Step 4: Add Lemon
Squeeze fresh lemon juice over the salmon fillets and the entire dish.
Step 5: Bake
Place in the preheated oven and bake for 15-18 minutes, depending on the thickness of your fillets. The salmon is done when it flakes easily with a fork and reaches an internal temperature of 145°F. The tomatoes should be slightly softened and the edges may just begin to caramelize.
Step 6: Finish and Serve
Remove from the oven and let rest for 2 minutes. Garnish with fresh parsley if desired and serve immediately.
Serving Suggestions
Serve alongside a simple green salad dressed with olive oil and lemon, or pair with whole grain bread to soak up the flavorful tomato-olive sauce. A glass of white wine complements this dish beautifully.
Storage and Make-Ahead Tips
Leftover salmon keeps well in the refrigerator for up to 3 days. Store in an airtight container. You can reheat gently in a 300°F oven for 8-10 minutes, though it's equally delicious cold the next day as part of a Mediterranean salad.
The tomato and olive mixture can be prepped several hours ahead and stored in the refrigerator. Simply add the salmon and bake when you're ready to eat.
Nutritional Benefits
One serving provides approximately 350 calories, 28g protein, and 1,500mg omega-3 fatty acids. The salmon is rich in astaxanthin, a powerful antioxidant, while the tomatoes provide lycopene and the olives deliver heart-protective polyphenols. This meal supports healthy cholesterol levels, reduces inflammation, and promotes cardiovascular function.
Recipe Variations
Add vegetables - Cherry tomatoes, zucchini slices, or bell peppers work beautifully mixed into the tomato base.
Substitute olives - Green olives or Castelvetrano olives offer different flavor profiles if you prefer.
Fresh herbs - Basil, fennel fronds, or fresh dill can replace or complement the oregano and thyme.
Wine reduction - Add ¼ cup dry white wine to the tomato mixture for added depth and a more restaurant-quality sauce.
Why Retirees Love This Recipe
It's elegant enough to serve guests, simple enough for a weeknight dinner, and economical enough for fixed incomes. The hands-on time is minimal—just 10 minutes of prep—leaving you more time to enjoy your evening. Best of all, every ingredient is working to support the long, active retirement you deserve.