A vibrant Mediterranean-inspired dinner featuring oven-roasted salmon fillets, caramelised cauliflower florets, green olives, feta cheese, spinach, and a lemon-herb butter dressing. This dish balances rich omega-3 fats with nutrient-dense vegetables and salty Mediterranean flavours.
Equipment
- 1 Large baking tray
- Mixing bowl
- Small saucepan
- Measuring spoons
- Sharp knife
- Chopping board
Ingredients
- 2 salmon fillets (150g each)
- 300 g cauliflower florets
- 50 g green olives, halved
- 75 g feta cheese, crumbled
- 50 g baby spinach
- 2 tbsp extra virgin olive oil
- 25g butter
- 1 tbsp lemon juice
- 1 tsp lemon zest
- 1 garlic clove, finely minced
- 1 tbsp fresh parsley, chopped
Instructions
- Preheat the oven to 200°C.
- Toss the cauliflower florets with olive oil, oregano, salt, and pepper.
- Spread onto a baking tray and roast for 20 minutes.
- Roast for a further 12 minutes until the salmon is just cooked through.
- Meanwhile, melt the butter in a small saucepan.
- Add garlic and cook for 30 seconds.
- Stir in lemon juice, lemon zest, and parsley.
- Place the spinach into serving bowls.
- Top with roasted cauliflower, salmon, olives, and feta.
- Spoon over the warm lemon-herb butter dressing.
- Serve immediately.
Notes
Why This Works for Keto
This recipe is an excellent example of how a ketogenic dinner can be both nutritionally complete and deeply satisfying. The salmon provides a substantial dose of omega-3 fatty acids, which support cardiovascular health, cognitive function, and inflammation management. Combined with olive oil, feta, and butter, the meal delivers a robust healthy fat profile that helps maintain ketosis while promoting satiety. Cauliflower serves as an ideal keto alternative to higher-carbohydrate sides such as potatoes or rice. It provides fibre, vitamin C, and potassium while keeping net carbohydrates relatively low. The olives contribute monounsaturated fats and important antioxidants, while feta adds calcium, protein, and additional flavour complexity without requiring sugary sauces or high-carb accompaniments. The combination of high-quality protein, healthy fats, and moderate fibre makes this meal particularly effective for appetite control and stable energy levels. It is well suited to those following a ketogenic lifestyle for weight management, metabolic health, or maintaining lean muscle mass.Full Ingredients + Nutrition Table
Ingredient |
Qty |
Calories |
Total Carbs |
Fibre |
Net Carbs |
Sugars |
Fat |
Sat Fat |
Protein |
|---|---|---|---|---|---|---|---|---|---|
Salmon fillets |
300g |
624 kcals |
0.0g |
0.0g |
0.0g |
0.0g |
40.0g |
9.0g |
60.0g |
Cauliflower |
300g |
75 kcals |
15.0g |
6.0g |
9.0g |
5.7g |
0.9g |
0.1g |
6.0g |
Green olives |
50g |
73 kcals |
1.9g |
1.6g |
0.3g |
0.0g |
7.7g |
1.0g |
0.5g |
Feta cheese |
75g |
199 kcals |
3.0g |
0.0g |
3.0g |
3.0g |
16.0g |
11.0g |
10.5g |
Baby spinach |
50g |
12 kcals |
1.8g |
1.1g |
0.7g |
0.2g |
0.2g |
0.0g |
1.4g |
Olive oil |
30ml |
265 kcals |
0.0g |
0.0g |
0.0g |
0.0g |
30.0g |
4.0g |
0.0g |
Butter |
25g |
179 kcals |
0.0g |
0.0g |
0.0g |
0.0g |
20.0g |
12.5g |
0.2g |
Lemon juice |
15ml |
4 kcals |
1.1g |
0.1g |
1.0g |
0.4g |
0.0g |
0.0g |
0.1g |
Lemon zest |
1 tsp |
3 kcals |
0.5g |
0.2g |
0.3g |
0.1g |
0.0g |
0.0g |
0.0g |
Garlic |
1 clove |
5 kcals |
1.0g |
0.1g |
0.9g |
0.1g |
0.0g |
0.0g |
0.2g |
Parsley |
1 tbsp |
3 kcals |
0.6g |
0.3g |
0.3g |
0.1g |
0.0g |
0.0g |
0.2g |
Nutrition Facts
Serving size: 1 servingServings per container: 2
Amount per serving |
Value |
% Daily Value* |
|---|---|---|
Calories |
783 kcals |
39% |
Fat |
57.4g |
82% |
– Saturated Fat |
18.8g |
94% |
– Polyunsaturated Fat |
8.5g |
— |
– Monounsaturated Fat |
24.1g |
— |
– Trans Fat |
0.0g |
— |
Cholesterol |
165mg |
55% |
Sodium |
1,020mg |
44% |
Total Carbohydrate |
12.5g |
31% |
– Dietary Fibre |
4.7g |
17% |
– Total Sugars |
4.8g |
80% |
– Net Carbs |
7.8g |
20% |
Protein |
39.6g |
79% |