How to Make Perfect Spinach and Feta Stuffed Salmon (30-Minute Recipe)
Looking for a protein-packed dinner that impresses without hours in the kitchen? Spinach and feta stuffed salmon delivers an impressive 50g of protein per serving while taking just 30 minutes to prepare.
When I first discovered this recipe, I was amazed by how simple yet elegant it is. Learning how to cook stuffed salmon in the oven changed my weeknight dinner game completely. The combination of tender salmon, tangy feta, and nutrient-rich spinach creates a flavor profile that’s truly exceptional. Additionally, this stuffed salmon with spinach and feta has become one of the most popular dinner recipes on many food blogs – and for good reason!
In this guide, I’ll walk you through exactly how long to bake stuffed salmon for perfect doneness every time. You’ll also learn why this dish is so nutritious – a single serving provides not just protein but also essential omega-3 fatty acids, vitamins, and minerals. Whether you’re cooking for family or guests, this spinach feta stuffed salmon recipe promises both simplicity and sophistication on your dinner table.
Choose the Right Ingredients
Selecting the right ingredients makes all the difference in creating a perfect spinach and feta stuffed salmon. The quality of each component will directly impact both flavor and texture of your final dish.
Fresh vs. frozen salmon: what works best
Surprisingly, high-quality frozen salmon often beats “fresh” salmon at the store. Unless you’re cooking salmon straight off the boat, flash-frozen salmon locks in the freshness, texture, and taste of just-caught fish. Most “fresh” salmon at fish counters was previously frozen then thawed for display, losing quality each day it sits.
Flash-freezing preserves all the goodness wild salmon offers, ensuring you control when to defrost it. Furthermore, buying frozen provides consistently portioned, pre-cleaned fish, eliminating guesswork in preparation. Once thawed, treat it like fresh salmon—just pat it dry before cooking to remove any excess moisture.
For this recipe, look for thicker salmon filets which are easier to stuff. Wild-caught salmon delivers superior flavor compared to farm-raised varieties.
Best type of feta for stuffing
For authentic flavor, choose high-quality sheep’s milk feta stored in brine. This type offers the perfect tangy, salty profile that complements salmon beautifully. The creamy yet crumbly texture creates an ideal base for the stuffing mixture.
Some recipes incorporate cream cheese with the feta for added richness, though traditional versions use feta alone. The amount needed is typically around 4 ounces for four salmon filets.
Optional add-ins: roasted peppers, sun-dried tomatoes, herbs
Elevate your stuffed salmon with thoughtfully chosen add-ins. Fire-roasted red peppers add smoky depth to the filling. Alternatively, sun-dried tomatoes provide a tart, tangy, slightly sweet flavor profile.
Fresh herbs dramatically enhance the stuffing. Dill pairs exceptionally well with the feta filling, while parsley adds brightness. For Mediterranean flair, incorporate Italian seasoning or a combination of oregano, basil, and thyme.
Don’t overlook the power of citrus—lemon zest brightens the entire dish. For more adventurous versions, consider pine nuts, crushed almonds, or even capers as excellent additions. These complementary ingredients transform simple spinach and feta stuffed salmon into a truly remarkable meal.
Step-by-Step: How to Make Spinach and Feta Stuffed Salmon
Creating restaurant-quality spinach and feta stuffed salmon at home requires just five simple steps. This straightforward method transforms ordinary salmon into an impressive meal that looks complex yet comes together quickly.
1. Preheat oven and prep salmon filets
Begin by preheating your oven to 375-400°F (190-200°C). Line a rimmed baking sheet with parchment paper or lightly grease it with olive oil for easy cleanup. Next, prepare your salmon filets by cutting a slit lengthwise through the center of each piece. Make this cut in the thickest part, creating a pocket about 2/3 the length of the filet. Importantly, don’t cut all the way through to the other side—the filling should remain trapped inside during baking.
2. Sauté spinach with seasoning
Heat a tablespoon of olive oil in a skillet over medium heat. First, sauté finely diced shallots or onions until translucent (about 3-4 minutes). Subsequently, add minced garlic and cook for another 30 seconds until fragrant. Gradually add fresh spinach in handfuls, stirring until completely wilted. Season with salt, pepper, and herbs like dried basil or parsley.
3. Mix spinach with feta and other ingredients
Transfer the wilted spinach mixture to a bowl and allow it to cool slightly. Once cooled, combine with crumbled feta cheese. For a creamier texture, some recipes include cream cheese or Greek yogurt. At this point, incorporate any optional add-ins mentioned in the previous section.
4. Stuff the salmon and bake
Hold open the pocket you created in each salmon filet and spoon approximately 1-2 tablespoons of the spinach-feta mixture inside. Drizzle the stuffed filets with olive oil and season the exterior with salt, pepper, and additional herbs as desired.
5. How long to bake stuffed salmon for perfect doneness
Place the stuffed salmon in your preheated oven and bake for 12-18 minutes, depending on thickness. For medium doneness (recommended), the internal temperature should reach 140°F (60°C). Alternatively, check for doneness when the salmon flakes easily with a fork but still maintains moisture. Consider a final 2-minute broil for a golden finish.
Serving and Pairing Ideas
Pairing the right side dishes with your spinach and feta stuffed salmon elevates the meal from excellent to extraordinary. These complementary options balance the rich flavors of your main dish perfectly.
Whole grains: quinoa, farro, or brown rice
Whole grains provide a nutritious foundation that complements spinach and feta stuffed salmon beautifully. Quinoa tabbouleh with refreshing cucumbers, herbs, and zesty lemon juice creates a protein-packed side. Alternatively, try farro with asparagus and salty pecorino romano for a hearty accompaniment. Indeed, wild rice offers an earthy contrast—especially when prepared with butternut squash. These grain sides help create a balanced meal providing sustained energy without blood sugar spikes.
Simple pastas or orzo with herbs
Orzo stands out as an ideal partner for stuffed salmon with spinach and feta. A lemony pasta salad with orzo, herbs and light vinaigrette makes a delightful cold side that can be prepared ahead. For a Mediterranean touch, prepare pesto orzo with tomatoes, mozzarella pearls, and arugula. Moreover, herb-infused options like lemon-dill orzo with cucumbers, olives, and feta create harmony with salmon’s delicate flavor.
Roasted or mashed potatoes
Potatoes in various forms provide comforting counterpoints to how you cook stuffed salmon in the oven. Crispy roasted potatoes with chili and paprika add textural contrast to tender fish. For a creamy alternative, try carrot, parsnip, and potato mash—a fiber-rich variation on classic mashed potatoes. Essentially, crispy fingerling potatoes with capers offer a gourmet touch that elevates the entire meal.
Fresh salads for a light side
Fresh salads balance the richness of spinach feta stuffed salmon perfectly. A Mediterranean chickpea salad with crisp cucumbers, juicy tomatoes, and lemon dressing complements without overwhelming. Similarly, a Caesar salad with its garlicky dressing and crunchy croutons provides satisfying contrast. For something unique, consider a zucchini ribbon salad with parmesan, olives, and lemon vinaigrette—refreshing and visually appealing.
Health Benefits of Spinach Feta Stuffed Salmon
Beyond its delicious taste, spinach and feta stuffed salmon offers remarkable nutritional benefits that make it worth adding to your regular meal rotation.
High-quality protein and omega-3s
Spinach and feta stuffed salmon delivers an impressive 30-42 grams of protein per serving, making it an excellent choice for muscle maintenance and overall health. This protein is complete, meaning it contains all essential amino acids your body needs. Notably, the salmon provides heart-healthy omega-3 fatty acids – approximately 2.1g per serving, which is nearly double the daily amount recommended by the American Heart Association. These omega-3s help reduce inflammation, support brain function, and maintain cardiovascular health.
Vitamins and minerals from spinach and salmon
The nutritional profile of this dish is truly exceptional. Each serving contains approximately 1,500mcg of Vitamin A, supporting eye health and immune function. The spinach contributes significant amounts of Vitamin K (145mcg), essential for bone health and blood clotting. Additionally, you’ll get 9mg of Vitamin C, plus B-vitamins including B6, B12, thiamin, riboflavin, and niacin. Mineral content is equally impressive with 150mg of calcium and 1.8-3.2mg of iron per serving.
Why it’s a balanced, nutrient-rich meal
A single portion of spinach feta stuffed salmon contains approximately 385-490 calories, offering balanced nutrition with about 30g of fat (primarily healthy omega-3s), 21-23g of carbs, and 2g of fiber. Consequently, this meal provides sustained energy without blood sugar spikes. The combination of protein, healthy fats, and vegetables creates a perfectly balanced plate that supports overall wellness, making it an ideal choice for those seeking nutrient-dense meals without excessive preparation time.
Conclusion
Spinach and feta stuffed salmon truly stands out as a perfect weeknight dinner option that delivers both flavor and nutrition. Throughout this guide, we’ve seen how this elegant dish combines simplicity with impressive results. After all, few meals offer 50g of protein per serving while requiring just half an hour of preparation time.
The quality of ingredients certainly matters for this recipe. Wild-caught salmon provides the best flavor, while sheep’s milk feta creates that perfect tangy complement to the fish. Additionally, the flexible nature of this dish allows you to customize it with various add-ins like roasted peppers or fresh herbs to suit your taste preferences.
The five-step preparation process makes this dish accessible even for beginner cooks. You simply need to create pockets in the salmon, prepare the flavorful filling, stuff the fish, and bake it to perfection. The result? A restaurant-worthy meal made right in your kitchen.
This dish pairs wonderfully with numerous sides. Whole grains like quinoa offer nutritional balance, while herb-infused orzo provides Mediterranean flair. Alternatively, roasted potatoes or fresh salads complete the meal beautifully, depending on your mood and dietary preferences.
Beyond its delicious taste, this meal delivers impressive health benefits. The combination of high-quality protein, omega-3 fatty acids, and nutrients from spinach creates a truly balanced plate. Therefore, this isn’t just a tasty dinner option—it’s a nutritional powerhouse that supports overall wellness.
Next time you’re looking for a meal that impresses without hours of work, give this spinach and feta stuffed salmon a try. Your taste buds, dinner guests, and body will thank you!
FAQs
Q1. Is feta cheese a good pairing with salmon? Yes, feta cheese pairs excellently with salmon. The tangy, salty flavor of feta complements the rich taste of salmon beautifully. When combined in dishes like spinach and feta stuffed salmon, it creates a delicious and sophisticated meal that’s both flavorful and nutritious.
Q2. How can I prevent overcooking stuffed salmon? To avoid overcooking stuffed salmon, bake it in a preheated oven at 375-400°F (190-200°C) for 12-18 minutes, depending on the thickness of the filet. The internal temperature should reach 140°F (60°C) for medium doneness. You can also check if the salmon flakes easily with a fork while still maintaining moisture.
Q3. What are the health benefits of combining salmon and spinach? Salmon and spinach together create a nutrient-rich meal. Salmon provides high-quality protein and omega-3 fatty acids, which support brain and heart health. Spinach contributes essential vitamins and minerals, including Vitamins A, K, and C, as well as iron and calcium. This combination offers a balanced, nutritious meal that supports overall wellness.
Q4. What are some good side dishes to serve with stuffed salmon? Stuffed salmon pairs well with various side dishes. Some excellent options include whole grains like quinoa or farro, simple pasta or orzo with herbs, roasted or mashed potatoes, and fresh salads. These sides complement the rich flavors of the stuffed salmon and help create a well-balanced meal.
Q5. How long does it take to prepare spinach and feta stuffed salmon? Spinach and feta stuffed salmon is a quick and easy meal that can be prepared in about 30 minutes. This includes time for preheating the oven, preparing the filling, stuffing the salmon, and baking. It’s an ideal option for a delicious and impressive weeknight dinner that doesn’t require hours in the kitchen.