This Mediterranean-inspired Za’atar Salmon is packed with bold, aromatic flavours reminiscent of balmy evenings by the sea. Heady herbs, cracked black pepper, garlic, extra virgin olive oil, and fresh lemon juice come together to create a simple yet flavourful dish, perfect for a fertility-friendly meal.

Salmon: A Fertility Superfood

Salmon is a fertility superfood, because it is rich in key nutrients that support reproductive health and overall wellbeing:

• Omega-3 Fats – Salmon is the richest dietary source of DHA, an essential omega-3 fatty acid that supports foetal brain development and helps reduce inflammation in the body. To learn more about the fertility benefits of omega-3s, read Omega-3 Fats for Fertility: Why Oily Fish Deserves a Spot on Your Plate.
• Astaxanthin – This powerful antioxidant gives salmon its red hue and, when combined with omega-3s, helps protect the nervous system and brain from inflammation.
• Essential Fertility Nutrients – Salmon is packed with vitamin B12, choline, iodine, iron, selenium, and zinc—all crucial for hormonal balance, egg health, and optimal fertility.

Mediterranean Za’atar Salmon Ingredients

• Wild salmon fillets – Use individual fillets with the skin on for the best texture and flavour. (See shopping tips below.)
• Extra virgin olive oil – A high-quality EVOO enhances flavour and provides anti-inflammatory benefits. (Use code CHARLOTTE15 for 15% off my favourite brand.)
• Fresh lemon juice – Adds a bright, citrusy lift.
• Garlic – Fresh for maximum flavour and immune support.
• Za’atar – You can buy it (see recommendations on the recipe card) or make your own.
• Cracked black pepper – For a little spice and depth.
• Fresh oregano – A fragrant garnish for herbal goodness.

How to Make Mediterranean Za’atar Salmon

This quick and easy recipe requires just two simple steps once the oven is preheated!

1. Make the marinade – In a small bowl, whisk together olive oil, lemon juice, garlic, za’atar, and cracked black pepper. Brush the mixture generously over the salmon fillets.
2. Bake – Place the salmon on a baking tray lined with plastic-free parchment paper. Bake at 200°C (400°F) for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.

To serve: Sprinkle with fresh oregano and enjoy!

Tips When Shopping for Salmon

• Choose wild-caught salmon – Avoid farmed salmon, which often contains higher levels of contaminants and lower nutrient density. Wild salmon has a firmer texture, better flavour, and superior nutrition. However, if you can only find farmed salmon, or if wild salmon is out of your budget, then use farmed salmon (it’s better to include farmed salmon in your fertility diet than no salmon).
• Best varieties: Look for wild Alaskan or sockeye salmon, both of which are nutrient-dense and sustainably sourced.
• Fresh vs. Frozen: Unless you’re buying from a reputable fishmonger, frozen salmon is often the better choice. It’s flash-frozen at sea, preserving its freshness and nutrient content better than supermarket “fresh” salmon sitting on ice.

How to Thaw Frozen Salmon

• Overnight method (Best option): Place salmon in the fridge overnight (12 hours) to thaw slowly while maintaining optimal texture. Keep it wrapped and on a plate to catch any liquid.
• Quick thaw method (1 hour): Submerge the salmon (still sealed) in a bowl of cold water. Change the water every 30 minutes until fully thawed. Never use warm water, as it can cause uneven thawing and affect texture.

What to Serve with Za’atar Salmon

This flavour-packed dish pairs beautifully with light and nutritious sides:

• Mediterranean Lemon-Herb Cauliflower Rice – A low-carb, antioxidant-rich alternative to regular rice.
• Middle Eastern Chopped Salad – A fresh, crunchy mix of cucumbers, tomatoes, and parsley with a lemony dressing.
• Fertility Tip: Pair your salmon with a fibre-rich side (like leafy greens or cauliflower rice) to support digestion and hormone balance.

This Mediterranean Za’atar Salmon is not only delicious and easy to prepare, but it’s also packed with fertility-supporting nutrients to help nourish your body. Give it a try and let me know how you like it in the comments below!

Love this recipe? Explore more fertility-friendly recipes in The Fertility Kitchen Insiders!