Mediterranean Seasoning Blend for Roasts, Salt Free
One jar, many coasts: this salt-free rub borrows from kitchens around the Mediterranean and makes roast chicken, lamb, fish and vegetables taste big with very little salt.
Around the Mediterranean, roasting day smells different from one coast to the next, yet the same few ingredients keep showing up. Oregano and lemon on Greek and Cypriot lamb. Rosemary and garlic on Italian pork and potatoes. Smoked paprika on Spanish chicken. Cumin and paprika in Turkish, Lebanese and North African kitchens.
This blend brings those flavors together in one jar. It is deliberately salt free, so you can decide how much salt each dish needs, and it is built for the oven: roast meats, whole fish and trays of vegetables.
Why a salt-free blend
Many shop bought seasoning mixes list salt as the first ingredient, which makes it easy to add far more than you realize. The World Health Organization advises adults to eat less than 5 g of salt a day, just under a teaspoon, and says the average adult worldwide was eating about 11 g a day in 2021, more than double that.
Keeping the salt separate lets you season with herbs and spices first, taste, and then add only what the dish needs. It also means people who are watching their salt can still enjoy the same tray of food, with salt added at the table by those who want it.
Salt-Free Mediterranean Roasting Blend
You need
- dried oregano2 tbsp
- dried thyme1 tbsp
- dried rosemary, crushed1 tbsp
- sweet or smoked paprika1 tbsp
- garlic powder2 tsp
- cumin seeds, toasted and ground, or ground cumin2 tsp
- freshly ground black pepper1 tsp
- chili flakes, optional1/2 tsp
Method
- If using cumin seeds, toast them in a dry pan over medium heat for 1 to 2 minutes, until fragrant. Let them cool, then grind them.
- Crush the rosemary needles with a mortar and pestle or the back of a spoon.
- Mix all the ingredients in a bowl, rubbing the dried herbs between your fingers as you add them.
- Store in a clean, dry, airtight jar in a cool, dark cupboard.
- To roast chicken thighs for four, pat 1 kg (2 lb) of bone-in thighs dry. Toss with 2 tbsp olive oil, 1 1/2 tbsp of the blend, the juice of half a lemon and a little salt to taste.
- Spread on a tray with chunks of potato and red onion. Roast at 200 °C (400 °F) for 35 to 45 minutes, until golden and a thermometer in the thickest part reads at least 74 °C (165 °F).
Tips
- For lamb or pork, rub the meat all over with oil and blend and roast until the center reaches at least 63 °C (145 °F), then rest for 3 minutes before carving.
- For a whole fish, rub the blend inside and out with oil, add lemon slices to the cavity and roast until the flesh is opaque and flakes easily.
- For vegetables, toss cauliflower, squash, peppers or chickpeas with oil and 2 tsp of the blend per tray and roast until browned at the edges.
- Add fresh lemon and fresh herbs at the end, not to the jar. The jar must stay dry.
Building the flavor
Each part of the blend has a job. Oregano and thyme give the classic herbal base. Mayo Clinic notes that oregano can be mild or strong depending on the variety, so it advises using it sparingly at first. Rosemary has a strong, woody flavor that suits roast poultry, meat and vegetables.
Paprika adds color and a sweet, hot or smoky note depending on the type you choose. Mayo Clinic points out that its flavor is strong and that some experts suggest adding it early in cooking, which is exactly what a rub does. Cumin brings a sharp, almost nutty warmth, and toasting the seeds in a dry pan makes it even better. Garlic powder and black pepper round it out.
What the evidence says
No spice blend is a health food on its own, and we make no medical claims for this one. The value is in how it helps you cook. Mayo Clinic says herbs and spices can lessen the need for salt and fat in many recipes, and its guide to the Mediterranean diet says herbs and spices boost flavor and lessen the need for salt.
The WHO links eating too much sodium to raised blood pressure, which increases the risk of heart and blood vessel disease. Seasoning with herbs is one simple, practical way to cook with less salt.
Roasting also brings a food safety point. The rub does not make meat safe; only proper cooking does. The FDA advises cooking beef, pork, veal and lamb roasts and chops to at least 63 °C (145 °F) with a 3 minute rest, all poultry to 74 °C (165 °F), and fish to 63 °C (145 °F) or until the flesh is opaque and flakes easily. A food thermometer is the only reliable way to check.
Questions people ask
Can I add salt to the jar?
You can, but keeping it separate gives you more control. If you do add it, mark the jar clearly so no one adds salt twice.
How long does the blend keep?
Make small batches and use them within a few months. If the blend smells faint, it will taste faint, so mix a fresh jar.
Is this the same as herbes de Provence?
No. Herbes de Provence is a French blend built on thyme and savory, often with lavender. This one adds paprika, cumin and garlic for a warmer, spicier rub.
Sources
- Guide to herbs and spices — Mayo Clinic
- Mediterranean diet for heart health — Mayo Clinic
- Sodium reduction (fact sheet) — World Health Organization
- Safe Food Handling — US Food and Drug Administration
This article is for general information only and is not medical advice. Herbs can interact with medicines and health conditions. Talk to a doctor or pharmacist before trying a herbal remedy, especially if you are pregnant, breastfeeding, giving it to a child, or taking any medication.
