Mediterranean Salmon Bowl

The Mediterranean Salmon Bowl is a vibrant, nutrient-packed meal that brings together flaky roasted salmon, fresh vegetables, hearty grains, and classic Mediterranean flavors like lemon, olive oil, herbs, and creamy tzatziki. It’s a wholesome and satisfying dish perfect for lunch, dinner, or meal prep.

Why You’ll Love This Recipe

• Packed with protein and heart-healthy fats
• Bursting with fresh, zesty Mediterranean flavors
• Customizable with your favorite grains and veggies
• Naturally gluten-free (if using GF grains)
• Ideal for meal prep and leftovers
• Balanced and filling — a complete meal in one bowl

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Salmon fillets
• Olive oil
• Garlic
• Lemon juice
• Dried oregano or za’atar
• Salt and black pepper
• Cooked quinoa, couscous, or brown rice
• Cherry tomatoes
• Cucumber
• Kalamata olives
• Red onion
• Crumbled feta cheese
• Fresh parsley or dill
• Tzatziki sauce or hummus (for serving)

Directions

1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Place salmon fillets on the sheet and drizzle with olive oil, lemon juice, minced garlic, oregano, salt, and pepper.
3. Roast salmon for 12–15 minutes, or until it flakes easily with a fork.
4. While salmon cooks, prepare your grain of choice (quinoa, rice, or couscous).
5. Chop the vegetables: halve cherry tomatoes, slice cucumbers and red onions, and pit olives if necessary.
6. To assemble, place cooked grains in a bowl. Top with roasted salmon, fresh vegetables, olives, and crumbled feta.
7. Spoon tzatziki or hummus over the top and garnish with chopped fresh herbs.
8. Serve immediately or store for later.

Servings and timing

This recipe makes 4 servings. Prep time is 15 minutes and cook time is about 15 minutes, making this a healthy meal ready in just 30 minutes.

Variations

• Swap salmon for grilled chicken or tofu
• Use bulgur or farro instead of quinoa or rice
• Add artichoke hearts, roasted red peppers, or avocado
• Try a spicy harissa yogurt instead of tzatziki
• Make it dairy-free by omitting feta or using plant-based alternatives

storage/reheating

Store components separately in airtight containers for up to 3–4 days. Reheat grains and salmon in the microwave or a skillet over low heat. Keep the fresh veggies and sauces cold and add them after reheating.

FAQs

Can I make this bowl ahead of time?

Yes, it’s excellent for meal prep. Just store the components separately and assemble when ready to eat.

Can I use canned salmon?

You can, but freshly cooked salmon offers the best texture and flavor.

What kind of grain works best?

Quinoa, couscous, brown rice, and farro are all great choices.

Is this bowl gluten-free?

Yes, as long as you choose a gluten-free grain like quinoa or brown rice.

What’s a good sauce alternative to tzatziki?

Hummus, lemon tahini sauce, or garlic yogurt sauce are great substitutes.

How do I keep the salmon from drying out?

Don’t overcook it—remove it from the oven as soon as it flakes easily.

Can I use frozen salmon?

Yes, just thaw it completely and pat it dry before roasting.

What vegetables go best in this bowl?

Cucumbers, tomatoes, olives, and red onions are traditional, but you can add greens, bell peppers, or roasted veggies.

Is this bowl good cold?

Yes, it can be served cold as a refreshing salad-style bowl.

Can I grill the salmon instead?

Absolutely — grilling adds a smoky flavor that pairs well with the Mediterranean ingredients.

Conclusion

The Mediterranean Salmon Bowl is a delicious and nourishing meal that brings fresh, bold flavors to your table. It’s easy to prepare, endlessly customizable, and perfect for busy weeknights or healthy meal planning. This dish will quickly become a go-to favorite for anyone who loves clean, Mediterranean-inspired cuisine.

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