Name: Mediterranean Salmon Nourish Bowl: A Delicious and Healthy Meal
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Cuisine: Baking
Ingredients: 2 salmon fillets (about 6 ounces each); 1 tablespoon olive oil; 1 teaspoon dried oregano; 1/2 teaspoon garlic powder; Salt and pepper to taste; 1 cup quinoa, cooked; 1/2 cup cucumber, diced; 1/2 cup cherry tomatoes, halved; 1/4 cup Kalamata olives, pitted and sliced; 1/4 cup red onion, thinly sliced; 1/4 cup feta cheese, crumbled (optional); 2 tablespoons tahini; 1 tablespoon lemon juice; 1 tablespoon olive oil; 1 teaspoon honey (optional); 2 tablespoons water (to thin the dressing); Salt to taste

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Why You’ll Love This Recipe

If you’re looking for a meal that’s both nutritious and bursting with flavor, this Mediterranean Salmon Nourish Bowl is perfect for you! Packed with fresh veggies, protein-rich salmon, and hearty grains like quinoa or brown rice, this bowl is a complete and balanced dish. Whether you’re prepping for the week, making a quick healthy dinner, or just craving a taste of Mediterranean cuisine, this recipe delivers on all fronts.

For another Mediterranean-inspired bowl, you might also enjoy this Falafel Salad Recipe: Mediterranean Bowl, which features crispy falafel, fresh veggies, and a tangy dressing.

Now, let’s dive into how to make this bowl with salmon step by step.

Outline of the Article

What Is a Mediterranean Salmon Bowl?
Why Is This Bowl So Nutritious?
Ingredients You’ll Need
How to Prep the Salmon
Cooking the Salmon: Oven vs. Pan-Searing
Choosing the Best Grains: Quinoa vs. Rice
How to Assemble Your Bowl
The Best Toppings and Dressings
Meal Prep Tips: Storing Your Bowl
Variations: How to Customize Your Bowl

1. What Is a Mediterranean Salmon Bowl?

A Mediterranean Salmon Bowl is a vibrant dish inspired by Mediterranean flavors, combining flaky salmon, grains, fresh vegetables, and a drizzle of olive oil. It’s a balanced, protein-packed meal that’s both satisfying and easy to put together.

2. Why Is This Bowl So Nutritious?

This bowl is packed with nutrient-dense ingredients, making it a fantastic option for a healthy dinner:

Salmon: Rich in omega-3 fatty acids, protein, and essential vitamins.
Quinoa or Brown Rice: A great source of fiber and plant-based protein.
Olive Oil: Full of heart-healthy monounsaturated fats.
Fresh Veggies: Packed with antioxidants and vitamins.
Feta Cheese & Kalamata Olives: Provide calcium and a deliciously salty kick.

3. Ingredients You’ll Need

To make this delicious Mediterranean salmon bowl, you’ll need:

Salmon fillet (fresh or frozen)
Olive oil (for cooking and drizzling)
Salt and pepper (to season the salmon)
Lemon juice (for brightness)
Quinoa or brown rice (base of the bowl)
Cherry tomatoes, cucumber, red onion (for freshness)
Kalamata olives, feta cheese (for that authentic Mediterranean flavor)
Tzatziki (for creaminess)
Avocado & dill (optional but delicious additions)

4. How to Prep the Salmon

To get the most flavor out of your Mediterranean salmon, marinate it first:

In a small bowl, combine olive oil, lemon juice, minced garlic, salt and pepper, and fresh dill.
Place salmon in the marinade, ensuring it’s well coated.
Refrigerate for at least 30 minutes to enhance the flavors.

5. Cooking the Salmon: Oven vs. Pan-Searing

There are two easy ways to cook your flaky salmon:

Oven-Baked (Best for Meal Prep)

Preheat oven to 375°F.
Place the salmon on a sheet pan and drizzle with olive oil.
Bake for 8-10 minutes or until salmon is fully cooked.
Remove from heat and let it rest for 5 minutes.

Pan-Seared (Quick & Crispy)

Heat a pan over medium-high heat with olive oil.
Season the salmon, then place salmon skin-side down.
Cook for 4-5 minutes per side until crispy and golden brown.

6. Choosing the Best Grains: Quinoa vs. Rice

Your bowl base can be either quinoa or brown rice:

Quinoa: High in protein and fiber, great for a light but filling meal.
Brown rice: More hearty and chewy, providing a comforting texture.

To cook quinoa, combine 1 part rinsed quinoa with 2 parts water, bring to a boil, then simmer for 10-15 minutes until fluffy.

7. How to Assemble Your Bowl

Once everything is ready, it’s time to assemble your bowls:

Divide the rice or cooked quinoa into serving bowls.
Place a handful of greens like spinach or arugula.
Add chopped cherry tomatoes, cucumber, red onion, and kalamata olives.
Flake the cooked salmon into pieces and place on top.
Sprinkle with feta cheese and fresh dill.
Finish with a drizzle of olive oil and a dollop of tzatziki.

8. The Best Toppings and Dressings

Tzatziki: Creamy, tangy, and refreshing.
Avocado: Adds a creamy texture and healthy fats.
Feta cheese: A salty, tangy boost.
Lemon juice: Brightens up all the flavors.

9. Meal Prep Tips: Storing Your Bowl

This bowl is perfect for meal prep! Here’s how to store it:

Store in an airtight container for up to 3 days in the fridge.
Keep dressing and tzatziki separate to prevent sogginess.
Reheat the salmon and rice separately before serving.

10. Variations: How to Customize Your Bowl

Make it dairy-free: Skip the feta cheese or use a plant-based alternative.
Swap the grains: Try cauliflower rice or whole wheat couscous.
Add chickpeas: For an extra boost of protein and fiber.
Try salmon bites: Instead of fillets, cut the salmon into bite-sized pieces for a different texture.

Final Thoughts: Key Takeaways

✅ This Mediterranean Salmon Nourish Bowl is easy to put together, nutritious, and packed with Mediterranean flavors.
✅ Bowl combine grains, protein, and fresh veggies for a balanced meal.
✅ Pan-seared salmon or oven-baked – both are delicious options!
✅ Perfect for meal prep and busy weeknights.
✅ Customize with your favorite toppings like tzatziki, avocado, and feta.

This bowl with salmon is delicious and so easy—try it today for your next healthy dinner!