Mediterranean Baked Salmon
A vibrant, flavor-packed Vegan Mediterranean “Baked Salmon” made with tofu or carrots, baked with tomatoes, olives, lemon, and herbs for a sun-drenched, coastal-style meal.
Ingredients
For the “Salmon”:
- 1 block 14 oz extra-firm tofu or 4 large carrots (for carrot lox)
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- 1 tablespoon soy sauce
- ½ teaspoon smoked paprika
- ¼ teaspoon garlic powder
- Salt and pepper to taste
For the Mediterranean Topping:
- 1 cup cherry tomatoes halved
- ¼ cup Kalamata olives sliced
- 2 tablespoons red onion finely chopped
- 1 tablespoon capers
- 1 tablespoon olive oil
- 1 teaspoon balsamic vinegar
- 1 tablespoon chopped fresh basil
For Garnish:
- Lemon wedges
- Fresh parsley
Instructions
- Preheat oven to 375°F (190°C) and line a baking tray with parchment paper.
- Press tofu for 15 minutes, then slice into fillets. (For carrot lox, peel thin strips.)
- In a bowl, mix olive oil, soy sauce, lemon juice, paprika, and garlic powder. Brush mixture over tofu.
- Combine tomatoes, olives, onion, capers, olive oil, balsamic vinegar, basil, salt, and pepper in another bowl.
- Arrange tofu on the baking tray and top each piece with the tomato-olive mixture.
- Bake for 25 minutes, until golden and aromatic.
- Garnish with parsley and serve warm with lemon wedges.
Notes
Nutritional Values (Per Serving)
- Calories: 250
- Total Fat: 13 g
- Saturated Fat: 2 g
- Carbohydrates: 16 g
- Fiber: 4 g
- Protein: 18 g
Vitamins and Minerals (Per Serving)
- Vitamin A: 22%
- Vitamin C: 26%
- Iron: 14%
- Calcium: 17%
- Potassium: 15%
Additional Notes / Tips
- Use vegan feta for a creamy, briny twist.
- Add roasted chickpeas for extra protein and crunch.
- Swap basil for oregano if you’re feeling extra Greek.
- Drizzle more olive oil post-bake — because you’re worth it.
- Pairs perfectly with quinoa, couscous, or a chilled glass of something fabulous.