Salmon Bowl: Mediterranean Style

If you are looking for a salmon bowl. I’ve been making it lately! I came up with it when I was super stressed about meal prep; now it’s my go-to dinner. It’s so good – throw some salmon (I get it nice and crispy) on top of quinoa, toss in whatever Mediterranean veggies you have, and dump some tzatziki on top.

That is a Mediterranean-style salmon bowl. It tastes like something I’d pay way too much for at a restaurant. It’s actually good for me and keeps me full forever. If you are intimidated by Mediterranean diet” stuff, just trust me this is seriously so easy. The best part? It takes just 30 minutes to put together, and you can prep components ahead for even quicker assembly.

• Perfect for Meal Prep: All components can be prepped ahead, making weekday meals a breeze. The quinoa and veggies stay fresh for days, and you can quickly sear fresh salmon when ready to eat.
• Healthy and Balanced: High in protein, healthy fats, and fiber, this bowl supports a well-rounded, nutritious diet.
• Easily Customizable: Switch up the grains, swap vegetables, or adjust seasonings to your taste. Works great with whatever fresh veggies you have on hand – I’ve tried at least a dozen combinations!
• Mediterranean Diet Friendly: Packed with heart-healthy fats, lean protein, and fresh vegetables, this bowl hits all the marks for Mediterranean-style eating without feeling like you’re on a diet.
• Quick and Easy: Ready in under 30 minutes, it’s perfect for busy weeknights.

Ingredients

For the Salmon:

• 4 salmon fillets (about 5-6 ounces each)
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• 1 teaspoon paprika
• ½ teaspoon garlic powder
• Salt and pepper to taste

For the Bowl:

• 2 cups cooked quinoa (or substitute with couscous or brown rice)
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• ½ pickled red onion, thinly sliced
• ¼ cup Kalamata olives, pitted and sliced
• ¼ cup crumbled feta cheese
• Fresh parsley or mint for garnish

For the Tzatziki Dressing:

• 1 cup plain Greek yogurt
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1 small garlic clove, minced
• ½ cucumber, grated and squeezed of excess water
• 1 teaspoon dried dill (or fresh dill if available)
• Salt and pepper to taste

Instructions

1. Prepare the Salmon

• Preheat the oven to 400°F (=200°C).
• In a small bowl, mix olive oil, oregano, paprika, garlic powder, salt, and pepper.
• Rub the seasoning mixture onto the salmon fillets.
• Place the fillets skin-side down on a baking sheet lined with parchment paper.
• Bake for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.

2. Cook the Quinoa

• Rinse the quinoa under cold water.
• Cook according to package instructions (typically 1 part quinoa to 2 parts water).
• Fluff with a fork and let it cool slightly.

3. Prepare the Tzatziki Dressing

• In a bowl, combine Greek yogurt, olive oil, lemon juice, minced garlic, grated cucumber, dill, salt, and pepper.
• Mix well and refrigerate until you need it.

4. Assemble the Bowl

• Divide the cooked quinoa among four bowls.
• Top each bowl with a salmon fillet.
• Add the cherry tomatoes, diced cucumber, sliced pickled red onion, olives, and crumbled feta.
• Drizzle tzatziki dressing over the top.
• Garnish with fresh parsley or mint.

Tips for the Perfect Mediterranean Salmon Bowl

• Crispy Salmon: For those who love perfectly crispy salmon, sear the fillets in a hot skillet for 2-3 minutes on each side before popping them in the oven. Always use an oil with a high smoke point to ensure the dish is cooked healthily, as it prevents harmful compounds from forming.
• Make It Gluten-Free: Use quinoa or cauliflower rice instead of couscous.
• Meal Prep Friendly: Cook and store all components separately. Put everything together just before eating to keep everything fresh.
• Add More Veggies: Roasted zucchini, eggplant, or bell peppers make excellent additions.

Nutritional Benefits

This Mediterranean salmon bowl is a powerhouse of nutrition:

• Salmon: Rich in healthy fats, omega-3 fatty acids and high-quality protein.
• Quinoa: A complete plant-based protein full of fiber and minerals.
• Veggies: Packed with antioxidants, vitamins, and minerals.
• Tzatziki: Low-calorie, creamy, and refreshing.

Frequently Asked Questions

• Can I make this bowl ahead of time?

Yes. Prep components separately and store up to 3 days. Keep tzatziki sauce separate. Reheat salmon briefly in a hot pan to re-crisp skin.

• What if I can’t find pickled onions?

Simply swap it out for fresh onions if you prefer. Personally, I love using pickled onions—they bring a lovely pop of pink to your bowl and enhance the dish’s flavors. Plus, fresh onions can sometimes cause stomach discomfort.

• Can I use frozen salmon?

Yes, but thaw completely and pat very dry. Fresh salmon works best for crispy skin.

• Is this recipe gluten-free?

Yes, all ingredients are naturally gluten-free. Verify store-bought seasonings for hidden gluten.

• Can I make it dairy-free?

Replace tzatziki with tahini sauce and skip feta. Or use dairy-free yogurt for tzatziki.

• How long will tzatziki sauce keep?

Keep it for 4-5 days in an airtight container in the fridge., though you should drain off any excess liquid before using.

• What can I substitute for quinoa?

Brown rice, cauliflower rice, or couscous work well. Adjust cooking times accordingly.

• Calories too high – how can I reduce them?

Skip feta cheese and reduce quinoa portion. Consider half a portion of salmon (3oz).

• Can I cook salmon in air fryer?

Yes. 400°F for 8-10 minutes. Still pat dry and oil lightly for crispy results.

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