Mediterranean Salmon Bowl Recipe

My family and I are always on the lookout for meals that are both healthy and bursting with flavor, and this Mediterranean Salmon Bowl has become an absolute staple in our rotation. From the first time I tossed together flaky, perfectly cooked salmon with the vibrant colors and fresh tastes of the Mediterranean, I knew we had a winner. Even my pickiest eater, who usually shies away from anything green, devoured this bowl, happily scooping up every last bit of feta, cucumber, and tangy dressing. The combination of textures and tastes – the richness of the salmon, the crunch of the vegetables, the saltiness of the olives and feta, all tied together with a bright lemon dressing – is simply irresistible. It’s a dish that feels both light and satisfying, perfect for a quick weeknight dinner or a more leisurely weekend lunch. Honestly, this recipe has transformed our perception of healthy eating; it’s proof that nutritious can be incredibly delicious and exciting. We’ve made it countless times, and each time it’s met with enthusiastic cheers. If you’re searching for a meal that’s good for you and your taste buds, look no further – this Mediterranean Salmon Bowl is a guaranteed crowd-pleaser.

Ingredients

This recipe shines because of its fresh, high-quality ingredients. Each component plays a crucial role in building the vibrant flavor profile of the Mediterranean. Let’s break down what you’ll need:

For the Salmon:

• 1.5 lbs Salmon Fillets (skin on or off): Choose center-cut fillets for even cooking and best flavor. Fresh salmon is always preferable for superior taste and texture, but frozen and thawed works well too. Consider sustainable options like wild-caught Alaskan salmon or responsibly farmed Atlantic salmon.
• 2 tablespoons Olive Oil: Extra virgin olive oil is the cornerstone of Mediterranean cuisine and provides healthy fats and rich flavor.
• 1 tablespoon Lemon Juice: Freshly squeezed lemon juice brightens the salmon and complements the Mediterranean flavors.
• 1 teaspoon Dried Oregano: Oregano is a classic Mediterranean herb, adding a warm, slightly peppery note.
• 1/2 teaspoon Dried Thyme: Thyme adds an earthy, slightly minty flavor that pairs beautifully with salmon and oregano.
• 1/2 teaspoon Garlic Powder: Garlic powder provides a subtle garlic flavor without overpowering the other herbs.
• 1/4 teaspoon Salt: Enhances the flavors of the salmon and other seasonings. Use sea salt or kosher salt for best results.
• 1/4 teaspoon Black Pepper: Freshly ground black pepper adds a touch of spice and depth.

For the Bowl Base:

• 1 cup Quinoa (uncooked): Quinoa is a nutritional powerhouse, providing complete protein, fiber, and essential minerals. It also has a lovely nutty flavor and slightly chewy texture that holds up well in bowls. You can substitute with brown rice, couscous, or farro if preferred.
• 2 cups Vegetable Broth or Water: Used to cook the quinoa, vegetable broth adds extra flavor.
• 1 Cucumber: English cucumbers or Persian cucumbers are ideal as they have fewer seeds and thinner skin. Cucumber provides a refreshing coolness and satisfying crunch.
• 1 pint Cherry Tomatoes: Cherry tomatoes offer a burst of sweetness and acidity. Look for ripe, firm tomatoes for the best flavor. Grape tomatoes can also be used.
• 1 Red Onion: Red onion adds a pungent, slightly spicy bite. You can soak sliced red onion in cold water for 10 minutes to mellow its sharpness if desired.
• 1 cup Kalamata Olives (pitted): Kalamata olives are a quintessential Mediterranean ingredient, offering a salty, briny, and slightly fruity flavor. Ensure they are pitted for convenience.
• 4 oz Feta Cheese (crumbled): Feta cheese provides a salty, tangy, and creamy element. Choose block feta packed in brine for the best flavor and texture, rather than pre-crumbled feta which can be drier.
• 1/2 cup Fresh Parsley (chopped): Fresh parsley adds a bright, herbaceous note and vibrant color. Italian flat-leaf parsley is recommended for its stronger flavor compared to curly parsley.

For the Mediterranean Dressing:

• 1/4 cup Olive Oil: Again, extra virgin olive oil is essential for the dressing’s flavor and richness.
• 1/4 cup Lemon Juice: Freshly squeezed lemon juice is the star of this dressing, providing acidity and brightness.
• 2 tablespoons Red Wine Vinegar: Red wine vinegar adds a tangy complexity that complements the lemon juice.
• 1 tablespoon Dijon Mustard: Dijon mustard emulsifies the dressing and adds a subtle sharpness.
• 1 clove Garlic (minced): Freshly minced garlic provides a pungent and aromatic base for the dressing.
• 1 teaspoon Dried Oregano: Enhances the Mediterranean herb profile of the dressing.
• 1/2 teaspoon Dried Thyme: Adds depth and complexity to the dressing’s flavor.
• 1/4 teaspoon Salt: Seasons the dressing and balances the acidity.
• 1/4 teaspoon Black Pepper: Adds a touch of spice to the dressing.

Instructions

Following these step-by-step instructions will guide you to create the perfect Mediterranean Salmon Bowl:

1. Prepare the Quinoa:

• Rinse the quinoa in a fine-mesh sieve under cold water for about 30 seconds to remove any saponins, which can give it a bitter taste.
• In a medium saucepan, combine the rinsed quinoa and vegetable broth (or water). Bring to a boil over high heat.
• Once boiling, reduce the heat to low, cover the saucepan, and simmer for 15-20 minutes, or until the quinoa is cooked through and the liquid is absorbed. The quinoa should be tender and fluffy, and you’ll see small white “tails” appear.
• Remove from heat and let stand, covered, for 5 minutes to allow the quinoa to steam and fully absorb any remaining moisture.
• Fluff the cooked quinoa with a fork and set aside to cool slightly.

2. Marinate and Cook the Salmon:

• Preheat your oven to 400°F (200°C). Alternatively, you can pan-sear or grill the salmon.
• In a small bowl, whisk together the olive oil, lemon juice, dried oregano, dried thyme, garlic powder, salt, and pepper.
• Place the salmon fillets in a baking dish or on a baking sheet lined with parchment paper.
• Pour the marinade evenly over the salmon fillets, ensuring they are well coated. If using skin-on salmon, place skin-side down.
• Bake for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork. Cooking time will vary depending on the thickness of the fillets. The internal temperature should reach 145°F (63°C).
• If pan-searing: Heat olive oil in a skillet over medium-high heat. Sear salmon skin-side down (if applicable) for 4-5 minutes until crispy. Flip and cook for another 3-5 minutes until cooked through.
• If grilling: Preheat grill to medium heat. Grill salmon for 4-6 minutes per side, or until cooked through.
• Once cooked, let the salmon rest for a few minutes before flaking it into bite-sized pieces.

3. Prepare the Vegetables:

• While the quinoa and salmon are cooking, prepare the vegetables.
• Wash and dice the cucumber into small cubes.
• Halve or quarter the cherry tomatoes.
• Thinly slice the red onion. As mentioned earlier, you can soak the sliced red onion in cold water for a few minutes to reduce its sharpness if desired.
• Roughly chop the fresh parsley.
• Pit the Kalamata olives if they are not already pitted. You can halve or leave them whole, depending on your preference.
• Crumble the feta cheese.

4. Make the Mediterranean Dressing:

• In a small jar or bowl, combine the olive oil, lemon juice, red wine vinegar, Dijon mustard, minced garlic, dried oregano, dried thyme, salt, and pepper.
• If using a jar, seal it tightly and shake vigorously until the dressing is emulsified and well combined.
• If using a bowl, whisk all the ingredients together until emulsified.
• Taste and adjust seasoning as needed. You may want to add a pinch more salt, pepper, or lemon juice to your liking.

5. Assemble the Mediterranean Salmon Bowls:

• Divide the cooked quinoa evenly among bowls.
• Top the quinoa with flaked salmon, diced cucumber, cherry tomatoes, sliced red onion, Kalamata olives, and crumbled feta cheese.
• Drizzle generously with the Mediterranean dressing.
• Garnish with chopped fresh parsley.
• Serve immediately and enjoy the vibrant flavors of your Mediterranean Salmon Bowl!

Nutrition Facts (per serving, approximate)

• Servings: 4
• Calories per Serving: Approximately 650-750 calories (This can vary depending on portion sizes and specific ingredients used).

Approximate Breakdown (per serving):

• Protein: 40-45g
• Fat: 40-50g (primarily healthy fats from olive oil and salmon)
• Carbohydrates: 30-40g (primarily from quinoa and vegetables)
• Fiber: 8-10g

Important Note: These nutritional values are estimates and can vary based on the specific brands and types of ingredients used, as well as portion sizes. For precise nutritional information, it is recommended to use a nutrition calculator with the exact ingredients you use. However, this recipe is generally considered a healthy and balanced meal, rich in omega-3 fatty acids, lean protein, fiber, vitamins, and minerals.

Preparation Time

• Prep Time: 25 minutes (includes chopping vegetables, preparing marinade and dressing)
• Cook Time: 20 minutes (for quinoa and salmon)
• Total Time: 45 minutes

This Mediterranean Salmon Bowl is a relatively quick and easy meal to prepare, making it perfect for busy weeknights or a satisfying lunch. Much of the prep work can be done while the quinoa and salmon are cooking, maximizing efficiency.

How to Serve Your Mediterranean Salmon Bowl

This versatile bowl is delicious on its own, but here are some ways to enhance your serving experience:

• Warm or Cold: Enjoy it warm right after cooking for a comforting meal, or chill it for a refreshing cold salad perfect for picnics or meal prepping.
• Extra Greens: Add a bed of baby spinach, arugula, or mixed greens at the bottom of the bowl before adding the quinoa for extra nutrients and volume.
• Lemon Wedges: Serve with extra lemon wedges on the side for those who like an extra burst of citrus.
• Pita Bread or Hummus: Accompany the bowl with warm pita bread for scooping up the delicious ingredients or serve with a side of hummus for dipping vegetables.
• Toasted Pine Nuts or Almonds: Sprinkle toasted pine nuts or slivered almonds on top for added crunch and nutty flavor.
• Avocado: Add sliced or diced avocado for extra creaminess and healthy fats.
• Spicy Kick: Add a pinch of red pepper flakes to the dressing or a drizzle of sriracha for a touch of heat.

Additional Tips for the Perfect Mediterranean Salmon Bowl

1. Don’t Overcook the Salmon: Overcooked salmon is dry and less flavorful. Cook it just until it flakes easily with a fork and is no longer translucent in the center. Using a meat thermometer is a great way to ensure perfect doneness.
2. Fresh Herbs are Key: While dried herbs are used in the marinade and dressing for convenience and pantry staples, consider adding fresh herbs like dill, mint, or basil to the bowl for an extra layer of freshness and aroma.
3. Make-Ahead Components: To save time, cook the quinoa and make the dressing ahead of time. Store them separately in the refrigerator. You can also chop the vegetables in advance and store them in airtight containers. Cook the salmon just before serving for the best quality.
4. Customize Your Vegetables: Feel free to swap out or add other Mediterranean-inspired vegetables like roasted red peppers, artichoke hearts, sun-dried tomatoes, or roasted eggplant.
5. Adjust the Dressing to Your Taste: Taste the dressing and adjust the lemon juice, vinegar, salt, and pepper to your preference. Some people prefer a more acidic dressing, while others like it milder. You can also add a touch of honey or maple syrup for a hint of sweetness if desired.

Frequently Asked Questions (FAQ)

Q1: Can I use a different grain instead of quinoa?

A: Yes, absolutely! If you don’t have quinoa or prefer a different grain, you can easily substitute it with other options like brown rice, couscous, farro, or even bulgur wheat. Each grain will offer a slightly different texture and flavor profile, but they all work well in this bowl.

Q2: Can I make this recipe vegetarian or vegan?

A: To make this recipe vegetarian, simply omit the salmon and add a plant-based protein source instead. Grilled halloumi cheese or chickpeas seasoned with Mediterranean spices would be excellent vegetarian options. For a vegan version, omit the salmon and feta cheese. Consider adding roasted chickpeas or marinated tofu for protein, and nutritional yeast or a vegan feta alternative to mimic the salty, cheesy flavor.

Q3: How long does the Mediterranean Salmon Bowl last in the refrigerator?

A: The assembled bowl is best enjoyed fresh, but leftovers can be stored in airtight containers in the refrigerator for up to 2-3 days. The salmon is best consumed within 2 days for optimal quality. The dressing may separate slightly when stored, so you may need to whisk it again before serving. It’s generally recommended to store the dressed bowl rather than storing components completely separately, as the dressing helps to keep the vegetables fresh.

Q4: Can I grill the salmon instead of baking it?

A: Yes, grilling salmon is a fantastic alternative cooking method that adds a smoky flavor. Preheat your grill to medium heat and lightly oil the grates. Grill the salmon fillets for about 4-6 minutes per side, or until cooked through, depending on their thickness. Be careful not to overcook it.

Q5: I don’t have red wine vinegar, what can I substitute in the dressing?

A: If you don’t have red wine vinegar, you can substitute it with white wine vinegar, apple cider vinegar, or even a bit more lemon juice. These substitutions will slightly alter the flavor profile of the dressing, but will still provide the necessary acidity. Balsamic vinegar can also be used in a pinch, but it will give a sweeter and darker flavor to the dressing.

This Mediterranean Salmon Bowl is more than just a recipe; it’s an invitation to experience the vibrant and healthy flavors of the Mediterranean in your own kitchen. With its ease of preparation, customizable ingredients, and incredible taste, it’s sure to become a beloved meal in your home, just as it has in mine. Enjoy the journey of creating and savoring this sunshine-filled bowl!

Print