This Mediterranean-inspired herb-crusted salmon perfectly captures today’s culinary trends of sustainable seafood, Middle Eastern flavors, and anti-inflammatory cooking. The dish combines wild-caught salmon with a vibrant herb crust of fresh dill, parsley, and za’atar, served alongside a creamy tahini yogurt sauce that adds both protein and probiotics. The bright, fresh flavors showcase how healthy eating can be both satisfying and on-trend, while the simple preparation method preserves the fish’s delicate texture and maximizes its nutritional benefits. This recipe represents the growing popularity of Mediterranean and Middle Eastern cuisine, emphasizing whole foods, healthy fats, and anti-inflammatory ingredients that support optimal health.

Omega-3 Fatty Acids Support Heart and Brain Health

Salmon provides some of the highest concentrations of omega-3 fatty acids among all foods, particularly EPA and DHA, which help reduce inflammation throughout your body and support cardiovascular health. These essential fats work by helping to lower blood pressure, reduce harmful cholesterol levels, and improve the flexibility of your blood vessel walls (Current Atherosclerosis Reports, 2017;19(6):24-35). Research shows that eating omega-3 rich fish like salmon twice weekly can significantly reduce your risk of heart disease and support healthy brain function as you age.

Anti-Inflammatory Herbs Enhance Health Benefits

The fresh herbs in this recipe—dill, parsley, and za’atar—contain powerful plant compounds called polyphenols that help fight inflammation and support your immune system. These herbs work together with the omega-3s in salmon to provide even greater anti-inflammatory effects than either would alone. Za’atar, a Middle Eastern spice blend containing sumac and thyme, adds antioxidants that help protect your cells from damage while contributing to the dish’s distinctive tangy flavor.

Ingredients

4 wild-caught salmon fillets (6 ounces each), skin removed
1/2 cup fresh dill, chopped
1/2 cup fresh parsley, chopped
2 tablespoons za’atar spice blend
3 tablespoons extra-virgin olive oil, divided
2 cloves garlic, minced
1 lemon, juiced and zested
1/2 teaspoon sea salt
1/4 teaspoon black pepper

For Tahini Yogurt Sauce:

1/2 cup Greek yogurt (plain, full-fat)
3 tablespoons tahini
1 tablespoon lemon juice
1 clove garlic, minced
2 tablespoons water
Pinch of salt

Instructions

Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
In a small bowl, combine dill, parsley, za’atar, 2 tablespoons olive oil, garlic, lemon zest, salt, and pepper.
Pat salmon fillets dry and brush with remaining olive oil. Press herb mixture evenly onto top of each fillet.
Place salmon on prepared baking sheet and drizzle with lemon juice.
Bake for 12-15 minutes until fish flakes easily with a fork and internal temperature reaches 145°F (63°C).
Meanwhile, whisk together all sauce ingredients until smooth. Add more water if needed for desired consistency.
Serve salmon immediately with tahini yogurt sauce and fresh lemon wedges.

Servings: Makes 4 servings

My Recommendations

Choose wild-caught salmon when possible for the highest omega-3 content and best environmental sustainability. This recipe pairs beautifully with roasted vegetables, quinoa, or a simple green salad for a complete Mediterranean-style meal. The tahini yogurt sauce can be made ahead and refrigerated for up to three days, making this an excellent choice for meal preparation. For maximum anti-inflammatory benefits, aim to include omega-3 rich fish like this salmon in your diet at least twice weekly, following Mediterranean diet principles that emphasize seafood over red meat.