Entree Archives - The Mediterranean Dish https://www.themediterraneandish.com/category/entree/ Mediterranean Recipes & Lifestyle Fri, 29 Aug 2025 18:26:51 +0000 en-US hourly 1 https://wordpress.org/?v=6.8.2 https://www.themediterraneandish.com/wp-content/uploads/2024/01/cropped-favicon_600x600-32x32.jpg Entree Archives - The Mediterranean Dish https://www.themediterraneandish.com/category/entree/ 32 32 Air Fryer Chicken Thighs with Ras el Hanout https://www.themediterraneandish.com/air-fryer-chicken-thighs/ https://www.themediterraneandish.com/air-fryer-chicken-thighs/#comments Tue, 02 Sep 2025 12:00:00 +0000 https://www.themediterraneandish.com/?p=116412 Seasoned with garlic, lemon, and the North African spice blend ras el hanout, these air fryer chicken thighs always turn out golden and juicy with perfectly crisp skin. Change up the spice blend and it's easy to customize this recipe however you like!

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When I need a quick, flavorful protein for dinner with minimal hands-on cooking, it’s gotta be chicken thighs in the air fryer. Seasoned with garlic, lemon, and the North African spice blend ras el hanout, these air fryer chicken thighs always turn out golden and juicy with perfectly crisp skin. 

Six air fryer chicken thighs in an air fryer.
Photo Credits: Ali Redmond

I was a late adopter of the air fryer, but something that has made it a keeper of an appliance in my house is how easy it makes putting together a quick dinner. 

With just moments to stir together a simple marinade and about 15 minutes of hands-off cooking time, I can have beautifully golden spiced chicken thighs with crispy skin on the table in about 30 minutes. No need to scrub a pan or wipe splatter from the stove; it’s fast and easy, and the resulting juicy, golden chicken speaks for itself! 

Because the marinade relies on an already mixed blend of spices, it comes together in minutes, and then, while the chicken soaks up the flavors, I can get a side dish or two going. This air fryer chicken recipe is the perfect thing to accompany a salad or tie together a few different types of leftovers into a cohesive meal. 

Table of Contents
  1. What’s in Air Fryer Chicken Thighs
  2. Ingredient Spotlight
  3. How to Make Air Fryer Chicken Thighs
  4. How Long to Cook Chicken Thighs in the Air Fryer?
  5. Air Fryer Chicken Thigh Tips
  6. What to Serve with Air Fryer Chicken Thighs
  7. More Air Fryer Recipes
  8. Air Fryer Chicken Thighs Recipe
Six air fryer chicken thighs on a bed of spinach couscous on a platter with a fork and lemon wedges. Next to this is a bowl of salad, a bowl of ras el hanout, and a bottle of olive oil.

What’s in Air Fryer Chicken Thighs

This recipe is as close to fast food as one can get while still cooking from scratch! Here’s what you’ll need:

  • Chicken thighs: Bone-in, skin-on thighs are economical and offer the contrast of crispy skin and juicy meat. Feel free to swap in boneless, skinless thighs; they’ll cook even more quickly! I call for four to six to fit in basket-style air fryers, but my air fryer is large, and I have successfully doubled the recipe. 
  • Extra virgin olive oil: Just a touch of olive oil in the marinade brings out the flavor of the spices and helps them to coat the chicken. As they cook, the skin will render fat, so you really only need a small amount. And yes, it’s safe to cook with extra virgin olive at high temperatures.
  • Lemon: Any time I use a lemon, I like to employ both zest and juice. The zest adds brightness to the marinade, while the juice adds acidity, cutting through the richness of the chicken and adding dimension to the spices.
  • Garlic brings a pungent depth that complements the chicken. 
  • Ras el hanout: One thing that makes these air fryer chicken thighs so fast is that I use a single spice blend to give the marinade warmth, complexity, and a brilliant golden color. More on this lovely blend in a moment, but know you can easily change the flavor of this recipe by replacing the ras el hanout with another spice blend. Try baharat, Italian seasoning, or our shawarma spice.
  • Salt ties all the flavors together and seasons the chicken all the way through.
  • Black pepper adds a subtle heat and anchors the flavors of the marinade.
An overhead photo of 2 plates of air fryer chicken, salad and spinach couscous. Next to these are bowls of ras el hanout and lemon wedges and a knife and fork.

Ingredient Spotlight

Ras el hanout is a Moroccan spice blend. The name literally means “top of the shop.” Every spice seller makes their own unique mix, but it usually includes warming spices like cinnamon, cumin, coriander, turmeric, and ginger. 

I love that for weeknight recipes and instances when I don’t want to pull out five or six different spice jars out it functions as a convenience ingredient, adding lots of flavor and color from a single jar. The flavor is bold but versatile, not spicy, just roundly aromatic and warming.

How to Make Air Fryer Chicken Thighs

It feels almost like a cliché to say it, but air fryer chicken thighs really are as close to a “set it and forget it” cooking experience as I expect to have! I pop the fryer open occasionally to check and make sure they aren’t browning too fast, but otherwise this is largely a hands-off recipe. Here’s the full process step by step. 

  • Mix the marinade: In a large bowl, combine 1 teaspoon extra virgin olive oil, the zest and juice of 1 large lemon (about 3 tablespoons juice), 2 grated garlic cloves, 1 tablespoon ras el hanout, 1/2 teaspoon kosher salt, and 1/2 teaspoon freshly ground black pepper.Marinade for the air fryer chicken thighs being stirred in a bowl with a whisk. Next to this is a bottle of olive oil, a small bowl of salt and pepper, and uncooked chicken thighs on a parchment lined sheet pan.
  • Marinate the chicken: Pat 2 pounds (4 to 6) bone-in, skin-on chicken thighs dry with paper towels. Add them to the marinade one at a time, turning to coat. Marinate for at least 15 minutes, or up to 24 hours in the fridge if you have time.Uncooked chicken thighs in a bowl of marinade.
  • Preheat the air fryer: Preheat the air fryer to 380°F for 5 minutes. Place the chicken thighs skin side down in a single layer, leaving space between each one. Cook for 10 minutes.Six uncooked air fryer chicken thighs in an air fryer.
  • Flip and finish: Turn the chicken skin side up and cook for another 6 to 8 minutes, or until the internal temperature reaches 165°F.
  • Crisp the skin (optional): If you like extra crispy skin, or if your air fryer is not as powerful,  increase the temperature to 400°F and cook for 2 to 3 more minutes, until the chicken skin is sizzling and nicely browned. Transfer the chicken to a plate and let it rest for 5 minutes before serving.Six air fryer chicken thighs in an air fryer.

How Long to Cook Chicken Thighs in the Air Fryer?

Cook bone-in, skin-on chicken thighs in the air fryer for 10 to 18 minutes, depending on their size. Smaller thighs will cook more quickly, while larger pieces will take a few extra minutes to cook through. If you do substitute boneless, skinless thighs, keep in mind that they will cook even faster, and may be cooked though in as little as 8 minutes.

To make sure it’s safe, I always like to check chicken using an instant-read thermometer at the thickest part of the thigh, near the bone, but not touching it. Chicken should register at least 165°F. That said, chicken thighs (unlike breasts) aren’t likely to dry out with a little extra cooking time. 

Six air fryer chicken thighs on a bed of spinach couscous on a platter with a fork. Next to this is a bowl of salad and a bottle of olive oil.

Air Fryer Chicken Thigh Tips

This recipe is a simple one, but having made it several times now, I want to offer a couple of tips to help yield the best results!

  • Grate your garlic: Pieces of fresh garlic can burn quickly in an air fryer at high temperatures, so I recommend using a zester to grate it into the marinade so it melds with the oil to coat the meat. Plus, if you’re zesting a lemon you’re going to wash it anyway! 
  • Start skin side down: I think placing the thighs in the air fryer basket skin side down helps the fat render out and, as a result, helps cut down on how much the skin shrinks. 
  • Allow for variability: Just like regular ovens, air fryers can run hotter or colder than the temperature setting. In my experience, they’re even more inconsistent than a typical home oven. If you know your model tends to run hot, feel free to cook your chicken thighs at 370°F so as not to overcook the skin. Conversely, if your air fryer consistently takes longer to cook things to your desired temperature, you can bump the cooking temperature up to 400°F for the full cook time. 
  • Cook, then crisp: When in doubt, start at a lower temperature, making sure the chicken is cooked though. Then, if you want to crisp the skin, you can turn up the temperature and let the chicken brown to your liking. This reduces the likelihood that the skin will get overcooked before the meat is cooked through.
Six air fryer chicken thighs on a plate.

What to Serve with Air Fryer Chicken Thighs

Because they’re so fast and easy, I like to pair air fryer chicken thighs with other recipes that come together fast.

Adding a fresh salad is always a great pairing, and I can vouch for the fact that these chicken thighs go well with greens—including this avocado and arugula salad—and also crunchy, chunky salads. I love how the puckery vinegar in this mini bell pepper salad pairs with the crispy chicken skin, and the crunch and caramelized citrus notes of smashed cucumber salad with fried lemon and feta.

It’s also nice to round the meal out with a cooked whole grain or some couscous. I particularly love to serve it with this lemony spinach pearl couscous recipe featured in these photos.

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Six air fryer chicken thighs in an air fryer.
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Air Fryer Chicken Thighs

Seasoned with garlic, lemon, and the North African spice blend ras el hanout, these air fryer chicken thighs always turn out golden and juicy with perfectly crisp skin. Change up the spice blend and it's easy to customize this recipe however you like!
Course Dinner, Entree, Meat and Poultry
Cuisine American/Mediterranean, Mediterranean Diet Friendly
Diet Gluten Free, Low Lactose
Prep Time 3 minutes
Cook Time 15 minutes
Marinating Time 15 minutes
Total Time 33 minutes
Servings 4 to 6
Calories 445kcal
Author Emily Teel

Ingredients

  • 2 pounds (4 to 6) chicken thighs
  • 1 teaspoon extra virgin olive oil
  • 1 lemon, zested and juiced (3 tablespoons juice)
  • 2 garlic cloves, grated
  • 1 tablespoon ras el hanout or spice blend of your choice
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper

Instructions

  • Mix marinade. Combine olive oil, lemon zest and juice, garlic, ras el hanout, salt, and pepper in a bowl large enough to accommodate the chicken.
  • Marinate chicken thighs. Pat each chicken thigh dry on both sides. One at a time, add the chicken thighs to the marinade, turning to coat each one. Marinate the chicken for at least 15 minutes, and up to a day ahead. If marinating for longer than 15 minutes, cover and refrigerate.
  • Get ready. Preheat the air fryer to 380°F for 5 minutes.
  • Air fry chicken thighs. Place the chicken thighs in the air fryer basket skin side down in a single layer, leaving space between each one. Cook chicken thighs until beginning to brown, about 10 minutes. Flip and cook for another 6 to 8 minutes until well browned all over and the internal temperature registers 165°F using an instant read thermometer.
  • Crisp the skin. If you like, increase temperature to 400°F and air fry for another 2 to 3 minutes. Remove chicken thighs from the air fryer.
  • Rest and serve. Rest the chicken thighs for 5 minutes before serving.

Notes

  • Shop this recipe: Visit our shop to browse quality Mediterranean ingredients, including the olive oil and ras el hanout used in this recipe.
  • No air fryer? You can still make these chicken thighs in a regular oven! Bake them on a rimmed baking sheet, using a convection setting if you oven has one, at 380°F for about 30 minutes, or until they register 165°F. To brown the skin, feel free to broil them for a moment or two, but watch them closely! 

Nutrition

Calories: 445kcal | Carbohydrates: 4.5g | Protein: 31.8g | Fat: 33.2g | Saturated Fat: 8.8g | Polyunsaturated Fat: 6.8g | Monounsaturated Fat: 14g | Trans Fat: 0.2g | Cholesterol: 188.9mg | Sodium: 440.3mg | Potassium: 457.6mg | Fiber: 1.4g | Sugar: 0.7g | Vitamin A: 179.1IU | Vitamin C: 14.8mg | Calcium: 46.4mg | Iron: 2mg

Exotic 4-Pack

Bring the vibrant seasonings of the Mediterranean to your kitchen with Sumac, Aleppo pepper, Ras el Hanout, and Baharat.

Spices on a table.

The post Air Fryer Chicken Thighs with Ras el Hanout appeared first on The Mediterranean Dish.

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https://www.themediterraneandish.com/air-fryer-chicken-thighs/feed/ 8 TMD-Air-Fryer-Chicken-Thighs-Leads-01-Angle TMD-Air-Fryer-Chicken-Thighs-Leads-03-Overhead TMD-Air-Fryer-Chicken-Thighs-Leads-04 TMD-Air-Fryer-Chicken-Thighs-Methods-02 TMD-Air-Fryer-Chicken-Thighs-Methods-03 TMD-Air-Fryer-Chicken-Thighs-Methods-04 TMD-Air-Fryer-Chicken-Thighs-Leads-01-Angle-Horizontal TMD-Air-Fryer-Chicken-Thighs-Leads-03-Angle TMD-Air-Fryer-Chicken-Thighs-Leads-02-Angle-Overhead An overhead photo of 4 air fried salmon fillets on a platter with lemon wedges. Air fryer shrimp with lemon wedges. several air fryer falafel patties in a blue and white bowl. Four ears of air fryer corn on the cob topped with a drizzle of olive oil, aleppo pepper, chopped parsley and lemon zest on a sheet pan with small bowls of chopped parsley and aleppo pepper. Six air fryer chicken thighs in an air fryer. Spices on a table.
Poached Flounder with Sweet Corn Salsa https://www.themediterraneandish.com/poached-flounder-with-sweet-corn-salsa/ https://www.themediterraneandish.com/poached-flounder-with-sweet-corn-salsa/#comments Thu, 28 Aug 2025 14:33:00 +0000 https://www.themediterraneandish.com/?p=116256 Poached flounder topped with sweet corn salsa is a healthy Mediterranean Diet-friendly dinner recipe you’ll make on repeat.

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Poached flounder takes only minutes to cook, and the fish has a naturally buttery flavor, which makes it a perfect match for sweet corn salsa. It’s a healthy dinner recipe bursting with the essence of summer.

Poached flounder topped with sweet corn salsa on a plate with lime wedges and a fork. Next to this is a kitchen towel, a bowl of aleppo pepper and some sprigs of cilantro.
Photo Credits: Ali Redmond

When you’re looking for a quick, delicious, and healthy meal, it’s hard to beat flounder. This mild white fish is a weeknight favorite in our house. It’s tender, light, and buttery, plus I can get it on the table in minutes, making it a dream for someone like me who is trying to feed two teenagers with very busy lives. Because flounder is so thin, it’s easy to overcook, which is why I prefer to poach it. You get a little wiggle room that way.

For this recipe, you’ll poach the flounder in a broth of jalapeno, garlic, and thinly sliced red onion for a little extra depth, then top it with a bright and colorful homemade Sweet Corn Salsa. The salsa is essential to the flavor of the dish, adds a beautiful pop of color, and all the veggies you’ll need. Start with making the salsa and plan for about 25 minutes to make the salsa. You’ll only need about 5 minutes for the poached flounder.

Serve it as it is or over a bed of rice. It’s a complete meal you’re whole family will love.

Table of Contents
  1. Poached Flour and Sweet Corn Salsa Ingredients
  2. How to Make Poached Flounder
  3. What to Serve With Poached Flounder
  4. More White Fish Recipes
  5. Poached Flounder with Sweet Corn Salsa Recipe
Ingredients for the poached flounder and sweet corn salsa including flounder, ears of corn, cilantro, garlic, red onion, limes, a poblano pepper, a jalapeño pepper, avocado, olive oil, aleppo pepper, and salt.

Poached Flour and Sweet Corn Salsa Ingredients

When I was developing this recipe, I really wanted the light buttery nature of the flounder to shine, so most of the flavor comes from the sweet corn salsa that tops the fish just before serving. The poaching liquid, although seasoned with strong aromatics, is still mild and doesn’t overwhelm the fish.

  • 1 Batch Sweet Corn Salsa: I use sweet corn salsa in a lot of things, and rarely do I use it with chips. The recipe makes 4 cups, so you will have some leftover, but it won’t go to waste. Use it in eggs, spoon it over chicken, or dollop it onto a bowl of sweet corn chowder. 
  • Red onion: White or yellow onion will also work here; I just happened to have red onion when I created this recipe. Use what you have on hand.
  • Garlic cloves: No need to chop the garlic, just crush the cloves with the side of your knife, peel, and plop them in the water.
  • Jalapeño: This common pepper adds a little warmth and spice to the poaching liquid. 
  • Lime: The acidity from the lime brightens the dish.
  • Flounder fillets: Flounder is a very thin fish, so it cooks quickly, which is why I favor it for weeknight dinners. 
  • Kosher salt: I wait to season the fish with salt after it’s removed from the poaching liquid

How to Make Poached Flounder

Poaching the fish only takes about 5 minutes, while making the salsa takes about 25. All told, this recipe comes together in 30 minutes. Making it a quick and healthy weeknight dinner. The salsa recipe makes 4 cups, so you will have some leftover to use in other recipes later in the week. 

  • Make the Salsa: I use about half of my sweet corn salsa recipe for this flounder. (The leftovers are great on eggs the next morning or chips, do your thing!)The sweet corn salsa in a mixing bowl.
  • Poach the fish: If you’re making the salsa the same day, set the same large, high-sided saute pan you used to cook the salsa (no need to wipe it out) over medium-high heat, add 2 cups water, half a jalapeño, 1/4 cup thinly sliced red onion, 2 crushed garlic cloves, and bring to a boil. Reduce the heat to a simmer, and add the fish fillets. Poach for 4 minutes.  4 flounder fillets being poached in water in a tall sided skillet.
  • Enjoy: Use a spatula to carefully transfer the fillets to a wide shallow bowl, and lightly season with salt. Top with a few tablespoons of salsa, a few spoonfuls of liquid from the salsa, and serve. 
Poached flounder topped with sweet corn salsa on a plate with lime wedges and a fork. Next to this is a kitchen towel, a bowl of aleppo pepper and a glass of sparkling water.

What to Serve With Poached Flounder

This is really a complete meal, but I love to finish dinner with fresh fruit. My latest favorite is this Watermelon Fruit Salad, or if you’re a planner, who doesn’t love a refreshing granita on a hot day? 

This is such a great outdoor recipe, I love enjoying it on the patio with my family and an ice-cold glass of Peach Tea, or if I’m feeling like an adult beverage, this simple Rosé Lemonade is also at the top of my list. 

More White Fish Recipes

Browse all Mediterranean recipes.

Visit Our Shop.

Poached flounder topped with sweet corn salsa on a plate with lime wedges and a fork.
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Poached Flounder with Sweet Corn Salsa

It takes about 20 to 25 minutes to prepare the sweet corn salsa recipe I use with this poached flounder. So plan for that or prepare it a day in advance and just add the avocado right before serving. The fish only takes 5 minutes to cook, so the whole meal only takes about 30 minutes!
Course Dinner
Cuisine American/Mediterranean
Prep Time 20 minutes
Cook Time 5 minutes
Salsa Cook Time- 5 minutes
Total Time 30 minutes
Servings 4
Calories 87.1kcal

Ingredients

  • 1 batch sweet corn salsa
  • 1/4 cup thinly sliced red onion
  • 2 large garlic cloves, crushed
  • 1/2 jalapeño
  • Juice from half a lime
  • 4 (4-ounce) flounder fillets
  • Kosher salt

Instructions

  • Make the Salsa: I use about half of my sweet corn salsa recipe for this flounder (The leftovers are great on eggs the next morning or chips, you do your thing!)
  • Poach the fish: If you’re making the salsa the same day, set the same large, high-sided saute pan you used to cook the salsa (no need to wipe it out) over medium-high heat, add 2 cups water, half a jalapeño chili half, 1/4 cup thinly sliced red onion, 2 crushed garlic cloves, and bring to a boil. Reduce the heat to a simmer, and add the fish fillets. Poach for 4 minutes.
  • Enjoy: Use a spatula to carefully transfer the fillets to a wide shallow bowl, and lightly season with salt. Top with a few tablespoons of salsa, a few spoonfuls of liquid from the salsa, and serve.

Notes

  • Visit our shop to browse quality Mediterranean ingredients including olive oils, honey, jams and spices.
  • The nutritional value listed does not include the salsa. You can assume about 1/3 cup of salsa per serving, which is approximately 95 calories.

Nutrition

Calories: 87.1kcal | Carbohydrates: 1.9g | Protein: 14.3g | Fat: 2.2g | Saturated Fat: 0.5g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 0.6g | Trans Fat: 0.01g | Cholesterol: 51mg | Sodium: 92.6mg | Potassium: 210.8mg | Fiber: 0.3g | Sugar: 0.6g | Vitamin A: 58.5IU | Vitamin C: 4.4mg | Calcium: 29.6mg | Iron: 0.3mg

Exotic 4-Pack

Bring the vibrant seasonings of the Mediterranean to your kitchen with Sumac, Aleppo pepper, Ras el Hanout, and Baharat.

Spices on a table.

The post Poached Flounder with Sweet Corn Salsa appeared first on The Mediterranean Dish.

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https://www.themediterraneandish.com/poached-flounder-with-sweet-corn-salsa/feed/ 1 TMD-Poached-Flounder-with-Sweet-Corn-Salsa-Leads-01 TMD-Poached-Flounder-with-Sweet-Corn-Salsa-Methods-01 TMD-Poached-Flounder-with-Sweet-Corn-Salsa-Methods-04 TMD-Poached-Flounder-with-Sweet-Corn-Salsa-Methods-05 TMD-Poached-Flounder-with-Sweet-Corn-Salsa-Leads-03 A close up of a stuffed flounder fillet on a plate with a fork. An overhead photo of 2 grilled cod filets topped with pistachio-herb salsa on a serving platter along with a small bowl of the salsa and a spoon. Chilean sea bass topped with pesto and grape tomatoes on a platter with a fork. Next to this is two grilled lemon halves. Overhead view of lemon haddock fillets with artichoke hearts and tomatoes in a skillet Poached flounder topped with sweet corn salsa on a plate with lime wedges and a fork. Spices on a table.
Salmon Sandwich with Yogurt-Dill Sauce https://www.themediterraneandish.com/salmon-sandwich-with-yogurt-dill-sauce/ https://www.themediterraneandish.com/salmon-sandwich-with-yogurt-dill-sauce/#comments Mon, 25 Aug 2025 11:00:00 +0000 https://www.themediterraneandish.com/?p=115802 Roasted salmon, creamy yogurt-dill tartar sauce, tangy pickles, and soft challah, this salmon sandwich recipe is fast, easy, and fresh!

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This salmon sandwich with tangy yogurt-dill sauce is a healthy update of a classic fish sandwich topped with tartar sauce! Tender challah cradles quickly roasted salmon with leaves of butter lettuce, pickles, and a creamy, lemony caper sauce. 

A close up of a salmon sandwich on a plate.
Photo Credits: Ali Redmond

Salmon is wonderful for quick weeknight meals, but on a trip to the coast with my family, I wanted to make something even more casual, with a beachy vibe. That’s where we came up with these salmon sandwiches with a Mediterranean twist.

While the salmon roasted, I made a healthier take on tartar sauce, replacing the mayo with plain Greek yogurt. I chopped in a handful of capers, along with dill and lemon zest for their incomparably fresh flavors. I piled everything onto soft slices of challah with tender lettuce and zippy, fresh pickles.

Salmon sandwiches are delicious while still warm, but you could also cook the fish ahead of time and assemble them later. It’s the kind of meal you can eat with sandy feet at a picnic table, or pass around at a casual backyard dinner; proof that good salmon doesn’t need much to shine.

Table of Contents
  1. Ingredients for Salmon Sandwiches 
    1. For the Sandwiches:
    2. For the Yogurt-Dill Sauce
  2. The Best Salmon for Salmon Sandwiches
  3. How to Make Salmon Sandwiches
  4. What to Serve with Salmon Sandwiches
  5. More Easy Salmon Dinners
  6. Salmon Sandwich with Yogurt-Dill Sauce Recipe
Ingredients for salmon sandwich including salmon, olive oil, seafood seasoning, salt, black pepper, butter lettuce, quick pickled cucumbers, challah bread, greek yogurt, shallots, fresh dill, capers, and lemon.

Ingredients for Salmon Sandwiches 

Sometimes the best recipes don’t need a long list of ingredients, and I have made these in a beach house with limited kitchen supplies! Here’s everything you’ll need to make salmon sandwiches.

For the Sandwiches:

  • Salmon: I like to buy a whole, frozen filet of wild-caught sockeye salmon for this recipe. A filet is about 18-inches long and weighs about 1 1/2 pounds. I defrost it on a rimmed baking sheet in the fridge, and then cut it into portions. More on choosing fish for salmon sandwiches in a moment! 
  • Extra virgin olive oil keeps the salmon moist and adds richness to the yogurt sauce. When testing this recipe, I used Hojiblanca, which I love for its bold, peppery flavor. I use a dishwasher-safe silicone pastry brush to make sure the fish is coated with a thin layer on all sides. 
  • Seafood seasoning: I love using pre-mixed seafood seasoning. It’s an easy way to add lots of base flavor to the fish. Use our salt-free seasoning recipe, or your favorite store-bought option. I’ve tried this recipe using Old Bay as well and can confirm it’s also delicious. 
  • Kosher salt and freshly ground black pepper highlight the salmon’s natural flavor. Note whether or not your seafood seasoning contains salt. If it does, you may be able to skip adding extra!
  • Challah: Soft, slightly sweet bread makes these sandwiches feel special. I like to use the broiler to toast them lightly for a nice texture contrast.
  • Butter lettuce leaves: The delicate flavor and texture of butter or bibb lettuce is a lovely compliment to the tender fish. Can’t find butter lettuce? Use a soft, green or red leaf lettuce rather than crunchier romaine or iceberg lettuce. 
  • Pickles were a last-minute addition when I was testing this recipe, and now I think of dill pickle chips as an essential salmon sandwich topping. Their tangy bite balances the richness of the fish and sauce. Make your own, or buy your favorite brand of fresh (refrigerated) pickles for the best crunch. 

For the Yogurt-Dill Sauce

  • Greek yogurt: Plain Greek yogurt, store-bought or homemade, is one of our favorite creamy bases for sauces, including this healthy update on the typical mayonnaise-based tartar sauce.
  • Shallot: A single minced shallot adds a punchy garlic-onion backbone to the creamy sauce. Substitute minced onion—either white or red—or chopped scallions. 
  • Dill: Fragrant and herbal, dill pairs beautifully with salmon. You can use dried in a pinch but if you do, try to give the sauce an hour to rest in the fridge so the flavors have a chance to meld.
  • Capers add a briny flavor and salty brightness to the yogurt sauce. If you use larger capote capers, chop them, but if you have smaller non pareil capers, you can skip the chopping step. 
  • Lemon zest adds sunny citrus flavor that complements the richness of the fish. I think the yogurt sauce adds plenty of tang, but if you like more you can always serve lemon wedges on the side.
Two salmon fillets and one larger piece of salmon being cut in half on a cutting board.

The Best Salmon for Salmon Sandwiches

We love meaty, center cut salmon fillets at The Mediterranean Dish—whether from farmed Atlantic salmon or big wild-caught Chinook (King), or Coho salmon—because of how evenly they cook, and how easy they are to handle on the grill, in the oven, or in the air fryer, but this recipe is an instance where thinner fillets or skinnier tail-end cuts are actually preferable. 

Put an inch-thick center-cut filet in between slices of bread, and it’s like trying to eat a too-tall burger; it gets unwieldy and the sandwich is more likely to fall apart. Instead, I recommend buying a whole fillet of wild-caught sockeye salmon or the skinnier tail end of a larger fillet to make this recipe. You can also just ask your fishmonger for thin 4 to 5-ounce portions from the tail end of the fillet. And yes, you can also use those vacuum-sealed individual portions of frozen salmon. They may be irregularly shaped, but they’ll still make a tasty sandwich!  

A salmon sandwich, lemon wedges, and a open-faced salmon sandwich next to its top half on a platter.

How to Make Salmon Sandwiches

Roasting is an easy, mess-free way to make salmon sandwiches. You can also grill the salmon using this method. Here’s the full process for the oven version:

  • Get ready. Position one oven rack in the center and one rack about 6 inches from the broiler. Preheat your oven to 400°F. Line a rimmed baking sheet with foil and brush with extra virgin olive oil. Remove skin from a 1 1/2 pound thin salmon fillet and slice it into 6-ounce portions. Pat the salmon pieces dry and place them on the prepared baking sheet. Brush the filets on all sides with 1 tablespoon extra virgin olive oil. Season each piece of salmon evenly with 1 teaspoon seafood seasoning and 1/2 teaspoon freshly ground black pepper. If using a salt-free seafood seasoning blend, season the salmon with 1/2 teaspoon salt. Four seasoned uncooked salmon fillets on a foil lined baking sheet.
  • Roast the salmon. Roast the salmon fillets until they’re opaque and flake easily with a fork, 10 to 13 minutes. Set the cooked salmon aside to rest for 5 minutes. Switch the oven to broil.
  • Make the yogurt-dill sauce. While the salmon cooks, mix together 1 cup plain Greek yogurt, 1/4 cup finely minced shallot, 2 tablespoons finely chopped fresh dill (or 1 tablespoon dry), 1/4 cup drained capers, and the zest of a lemon. Season to taste with salt and black pepper. Set aside.The yogurt-dill sauce for the salmon sandwich in a bowl with a spoon.
  • Toast the bread. Brush one side of each slice of bread with a thin layer of olive oil and lay them out, oil side up, on a second baking sheet. Broil the bread just until lightly browned and crisp on the oiled side, 1 to 3 minutes, watching closely to ensure it doesn’t burn. Remove from the oven. Four slices of toasted challah bread on a sheet pan.
  • Assemble the sandwiches. Spread a generous layer of the yogurt sauce on the toasted side of each slice of bread. Place a few butter lettuce leaves and a few sliced pickles on four of the slices, then top with a piece of salmon. Close the sandwiches. Serve immediately. Three salmon sandwiches on a platter with lemon wedges. One is whole, one is cut in half, and one is open-faced sitting next to it's top half.

What to Serve with Salmon Sandwiches

While developing this recipe, I was also working on the one for our air fryer corn on the cob, which includes an option for a Mediterranean twist on Mexican street corn topped with creamy yogurt-feta sauce, Greek oregano, and Aleppo pepper. I think the combination of a salmon sandwich and an ear of dressed-up sweet corn is tough to beat!

I do think, like any sandwich night, this one would be wonderful accompanied by baked sweet potato fries, or a simple marinated tomato salad with feta and herbs. Follow it up with a refreshing sgroppino, a slushy lemon cocktail with sparkling wine, for a perfect summer evening. 

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A close up of a salmon sandwich on a plate.
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Salmon Sandwich with Yogurt-Dill Sauce

Turn a whole, wild salmon fillet into an easy, casual dinner with this Mediterranean salmon sandwich recipe. Sauced with a healthy take on tartar sauce and topped with tender lettuce and pickles, these roasted salmon sandwiches are summery and light.
Course Dinner, Entree, Seafood
Cuisine American/Mediterranean
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 4
Calories 327kcal
Author Emily Teel

Ingredients

For the salmon

For the Yogurt-Dill sauce

Instructions

  • Get ready. Position one oven rack in the center and one rack about 6 inches from the broiler. Preheat your oven to 400°F. Pat the salmon fillets dry with paper towels and place them on a foil lined baking sheet. Brush the foil and the filets on all sides with olive oil. Season each piece of salmon evenly with the seafood seasoning, plus a good pinch each of kosher salt and black pepper.
  • Roast the salmon. Roast the salmon fillets until they’re opaque and flakes easily with a fork, 12 to 14 minutes, depending on how thick they are. Set the cooked salmon aside to rest for 5 minutes. Switch the oven to broil.
  • Make the yogurt-dill sauce. In a small bowl, mix together the Greek yogurt, shallot, dill, capers, and lemon zest. Season to taste with salt and black pepper. Set aside.
  • Toast the bread. Brush one side of each slice of bread with a thin layer of olive oil and lay them out, oil side up, on a second baking sheet. Broil the bread just until lightly browned and crisp on the oiled side, 1 to 3 minutes, watching closely to ensure it doesn’t burn. Remove from the oven.
  • Assemble the sandwiches. Spread a generous layer of the yogurt sauce on the toasted side of each slice of bread. Place a few butter lettuce leaves and a few sliced pickles on four of the slices, then top with a piece of salmon. Close the sandwiches with the remaining bread. Serve immediately.

Notes

  • Shop this recipe: Visit our shop to browse quality Mediterranean ingredients including the olive oil used in this recipe.
  • Note: The Nutrition Facts for this recipe do not include bread because how thick you slice it and the kind you use will impact the caloric value.
  • To grill the salmon: Preheat a grill or grill pan over medium-high heat. Oil the grates well and grill the salmon for 4 to 5 minutes per side, depending on thickness, until just cooked through.

Nutrition

Calories: 327kcal | Carbohydrates: 6.1g | Protein: 39g | Fat: 15.8g | Saturated Fat: 2.4g | Polyunsaturated Fat: 4.9g | Monounsaturated Fat: 6.9g | Trans Fat: 0.003g | Cholesterol: 95.4mg | Sodium: 830.5mg | Potassium: 1065.4mg | Fiber: 1.6g | Sugar: 3.1g | Vitamin A: 1497.5IU | Vitamin C: 3.8mg | Calcium: 102.5mg | Iron: 2.5mg

The Mediterranean Diet Starter Kit

The vibrant pantry essentials you need to start cooking the Mediterranean way.

The Mediterranean Diet Starter Kit from The Mediterranean Dish shop.

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Stuffed Flounder with Tomatoes, Roasted Red Peppers, and Olives https://www.themediterraneandish.com/stuffed-flounder/ https://www.themediterraneandish.com/stuffed-flounder/#comments Wed, 20 Aug 2025 12:00:00 +0000 https://www.themediterraneandish.com/?p=115612 Stuffed flounder gets a Mediterranean twist with a savory filling of tomatoes, roasted red peppers, Castelvetrano olives, and dill. It bakes in a delicate wine sauce with garlic and saffron.

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Flaky fillets wrap around a mix of cherry tomatoes, roasted red peppers, and Castelvetrano olives in this stuffed flounder recipe. They bake in a saffron-garlic pan sauce perfect for spooning over the fish or dipping slices of crusty bread into.

A close up of a stuffed flounder fillet on a plate with a fork.
Photo Credits: Mark Beahm

Flounder fillets are too thin to stuff the way you might a piece of salmon, by cutting a slit in the side, but they’re perfect for rolling around a savory filling. The filling infuses the delicate fish with flavor, and, after baking, the fish retains its shape and holds onto the savory stuffing for a beautiful presentation.

This stuffed flounder looks and tastes like a meal that takes a lot more time and effort than it does. It’s quick enough for a weeknight meal, but elegant enough for a weekend treat. With its mild, delicate flavor, flounder wins over even those who think they don’t like fish. I make extra filling on purpose, since it doubles as a bright, briny relish you’ll keep going back for.

Table of Contents
  1. What is in Stuffed Flounder?
  2. How to Make Stuffed Flounder
  3. Make It Your Own
  4. What to Serve with Stuffed Flounder
  5. More Baked Fish Recipes
  6. Stuffed Flounder with Tomatoes, Roasted Red Peppers, and Olives Recipe
Ingredients for stuffed flounder including flounder fillets, olive oil, shallots, grape tomatoes, roasted red peppers, castelvetrano olives, fresh dill, salt, black pepper, chicken stock, white wine, garlic, and saffron.

What is in Stuffed Flounder?

This stuffed flounder recipe relies on flavorful ingredients without overpowering the delicate flavor of flounder. Here’s what you’ll need:

  • Flounder fillets: A flat fish, flounder’s thin fillets are perfect for rolling around a flavorful filling. If some are too narrow, you can double them up, overlapping them slightly, to accommodate more filling.
  • Shallots: Mellower than onions, but with a flavor closer to garlic, shallots add sweet and savory complexity without overwhelming the fish.
  • Grape tomatoes have a sweet, rich flavor, and their small size makes them ideal for the filling. Cooking them quickly on the stove concentrates their flavor even more.
  • Roasted red peppers add a sweet and smoky flavor to the filling. Use the jarred ones or make your own
  • Castelvetrano olives: Mild and buttery green Castelvetrano olives add a mellow brininess to the sauce without overpowering the other flavors. You can use another type of pitted olives, if you like. 
  • Fresh dill is aromatic and bright, lifting the flavors of the filling and the flounder. 
  • Chicken stock adds richness and depth to the pan sauce and keeps the fish moist while baking. You can substitute seafood stock or vegetable broth.
  • White wine brings fruity acidity to the pan sauce and prevents the fish from drying out in the oven. To make this dish alcohol-free, replace the wine with more stock or a mix of stock and lemon juice.
  • Garlic infuses the pan sauce and the flounder with its irresistibly sweet, nutty flavor.
  • Saffron: A small pinch of saffron brings floral complexity to the sauce and adds an attractive golden color.
  • Extra virgin olive oil adds richness to the filling. I like the mild, buttery flavor of Italian Nocellara, which is another name for Castelvetrano olives.
  • Kosher salt and black pepper enhance the other flavors of the dish.
Two servings of the stuffed flounder each on its own plate along with a fork and a slice of crusty bread. Next to these is a bowl of fresh dill, a cloth napkin, a both of the stuffing with a spoon, a glass of white wine, and the rest of the stuffed flounder on a platter with a spoon.

How to Make Stuffed Flounder

Stuffed flounder looks and tastes more elaborate than it is. The filling needs just 5 minutes on the stove to concentrate flavors, and then the stuffed fish bakes to perfection in 15 to minutes. Here’s how to make it:

  • Get ready. Arrange a rack in the middle of the oven and preheat to 375°F.
  • Make the filling. Heat 1 tablespoon of olive oil in a skillet over medium-high heat. Add the 1 large or 2 small diced shallots, 3/4 cup quartered grape tomatoes, and 1/2 cup chopped roasted red peppers. Cook for about 5 minutes, stirring occasionally, until the tomatoes begin to burst and the shallots have softened. Take the pan off the heat and stir in 1/4 cup roughly chopped Castelvetrano olives and 1 tablespoon chopped fresh dill. Season to taste with salt and black pepper.The stuffing for the stuffed flounder in a skillet.
  • Stuff the fish. Lay the flounder fillets on a clean work surface. Season both sides of the fish with salt and pepper. Spoon 3 to 4 tablespoons of the filling on top of each filet. There will be extra stuffing leftover. Working with one filet at a time, roll the fish around the filling and place it seam-side-down in a 9×9-inch or 11×7-inch baking dish.Four flounder fillets topped with stuffing on a cutting board just before being rolled.
  • Bake the fish. Add 1/4 cup chicken stock, 1/4 cup white wine, 2 cloves minced garlic, and a small pinch of saffron threads to the pan. Bake for 15 to 20 minutes or until the fish is flaky and cooked through.Four uncooked stuffed flounder fillets in a baking dish with chicken stock, white wine, garlic and saffron.
  • Serve. Serve the stuffed flounder with the extra filling, spoon the pan sauce over the fish, and garnish with more chopped fresh dill.Four stuffed flounder fillets in a baking dish with chicken stock, white wine, garlic and saffron. Next to this is a serving spoon, a stack of 2 plates with 2 forks, a bowl of the stuffing, and a plate with slices of crusty bread.

Make It Your Own

This weeknight fish dish is highly versatile. Here are a few ideas for swaps and substitutions to customize it to your taste. 

  • Substitute another flat fish: Swap the flounder for another flat fish like fluke, sole, or halibut. If your halibut fillets are thick and meaty, consider cutting a slit in the middle and adding the filling using this method, rather than wrapping the fish around it. You can also make this dish with tilapia fillets.
  • Make it brinier: Swap the buttery Castelvetrano olives for punchier kalamata olives, or use 2 tablespoons chopped Castelvetrano olives and 2 tablespoons capers.
  • Swap the herbs: Replace the dill with another fresh herb like basil, tarragon, or parsley. Or use a mix of herbs.
  • Make it lemony: Omit the white wine from the pan sauce. Increase the stock to 1/3 cup and add 2 tablespoons lemon juice. Serve the stuffed flounder with lemon wedges. This is a great swap if you want to omit the alcohol.
A serving spoon holding 1 stuffed flounder fillet being held over a backing dish with the other 3 stuffed flounder fillets.

What to Serve with Stuffed Flounder

I could eat a whole baguette by dipping it in the pan sauce and topping it with the extra stuffing, but other starches work just as well for soaking up the saffron sauce. For a quick and simple weeknight meal, serve it with steamed rice or roasted potatoes. For something a little more special on the weekend, make this lemony spinach couscous.

While the flounder is already stuffed with vegetables, a side of greens just feels right with this dish. Try flavorful braised greens, like Greek horta, or crisp and tender roasted broccoli.

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A close up of a stuffed flounder fillet on a plate with a fork.
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Stuffed Flounder with Tomatoes, Roasted Red Peppers, and Olives

Elegant, but easy, this stuffed flounder gets a Mediterranean twist with a savory filling of tomatoes, roasted red peppers, Castelvetrano olives, and dill. Once assembled, the fillets bake hand-off in a delicate wine, garlic, and saffron sauce.
Course Dinner, Entree, Fish
Cuisine American/Mediterranean
Diet Gluten Free, Low Lactose
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 4
Calories 191.9kcal
Author Mark Beahm

Ingredients

Instructions

  • Get ready. Arrange a rack in the middle of the oven and preheat to 375°F.
  • Make the filling. Heat the olive oil in a skillet over medium-high heat. Add the shallots, tomatoes, and roasted red peppers. Cook for about 5 minutes, stirring occasionally, until the tomatoes begin to burst and the shallots have softened. Take the pan off the heat and stir in the olives and fresh dill. Season to taste with salt and black pepper.
  • Stuff the fish. Lay the flounder fillets on a clean work surface. Season both sides of the fish with salt and pepper. Spoon 3 to 4 tablespoons of filling on top of each filet. There will be extra stuffing leftover. Working with one filet at a time, roll the fish around the filling and place it seam-side-down in a 9×9-inch or 11×7-inch baking dish.
  • Bake the fish. Add the chicken stock, white wine, garlic, and saffron to the pan. Bake for 15 to 20 minutes or until the fish is flaky and cooked through.
  • Finish and serve. Serve the stuffed flounder with the extra filling, spoon the pan sauce over the fish, and garnish with more chopped fresh dill.

Notes

  • Shop this recipe: Visit our shop to browse quality Mediterranean ingredients, including the olive oil and saffron used in this recipe.
  • Substitute another fish: You can swap the flounder for another flat fish like fluke, sole, or halibut. If your halibut pieces are thick and meaty, consider cutting a slit in the middle and adding the filling using this method, rather than wrapping the fish around it. You can also make this dish with tilapia fillets.

Nutrition

Calories: 191.9kcal | Carbohydrates: 4.2g | Protein: 22.1g | Fat: 8.3g | Saturated Fat: 1.4g | Polyunsaturated Fat: 1.2g | Monounsaturated Fat: 4.5g | Trans Fat: 0.02g | Cholesterol: 76.5mg | Sodium: 516.7mg | Potassium: 418.5mg | Fiber: 1.1g | Sugar: 1.5g | Vitamin A: 421.1IU | Vitamin C: 13mg | Calcium: 57.3mg | Iron: 0.8mg
Saffron threads from the Mediterranean Dish shop.

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Exquisite Saffron from the high altitudes of Morocco’s Atlas Mountains

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https://www.themediterraneandish.com/stuffed-flounder/feed/ 4 Mediterranean-Dish-Stuffed-Flounder-LEAD-10 Mediterranean-Dish-Stuffed-Flounder-Ingredients Mediterranean-Dish-Stuffed-Flounder-LEAD-11 Mediterranean-Dish-Stuffed-Flounder-METHOD-1 Mediterranean-Dish-Stuffed-Flounder-METHOD-2 Mediterranean-Dish-Stuffed-Flounder-METHOD-5 Mediterranean-Dish-Stuffed-Flounder-LEAD-12 Mediterranean-Dish-Stuffed-Flounder-LEAD-3 recipe for flounder including baked flounder fillets and vegetables in a baking dish. Mediterranean Baked Fish Recipe with Tomatoes and Capers | The Mediterranean Dish. Easy, bright, flavor-packed baked fish, prepared Mediterranean style with spices, tomatoes and capers. From TheMediterraneanDish.com #healthyrecipes #fishrecipe #bakedfish #cod #halibut #glutenfree #seafoodrecipe #seafood #fish #mediterraneandiet #mediterranean #easyrecipe A close up of baked trout garnished with parsley, green onions and lemon wedges. White fish topped with tomatoes and olives A close up of a stuffed flounder fillet on a plate with a fork. Saffron threads from the Mediterranean Dish shop.