Welcome to another exciting and healthy dish that’s perfect for meal prep and full of vibrant Mediterranean flavors—Mediterranean Bowl with Salmon! Whether you’re a fan of Mediterranean cuisine or just looking for a hearty, healthy option, this bowl combines tender quinoa, lemon-herb marinated salmon, and a refreshing garbanzo bean salad. Let’s dive into this Mediterranean-inspired recipe that’s perfect for any day of the week!
Introduction to Mediterranean Bowl with Salmon
This Mediterranean Bowl with Salmon draws inspiration from the sunny shores of the Mediterranean. It combines the region’s love for fresh ingredients, herbs, and hearty meals with the richness of salmon. With a base of quinoa, mixed greens, and flavorful toppings like Kalamata olives, feta cheese, and a homemade tzatziki sauce, this dish makes a perfect lunch or dinner.
Salmon bowls like this one have become increasingly popular because they are nutritionally balanced, delicious, and easy to make. With a lemon-herb marinade that adds brightness to the salmon, this recipe will satisfy your taste buds while providing healthy fats and proteins. Whether you’re preparing it for yourself or for your family, this dish is a must-try!
Ingredients for Mediterranean Bowl with Salmon
Here’s what you’ll need to make this healthy and delicious Mediterranean Bowl with Salmon:
Marinade:
- ½ cup extra virgin olive oil
- 1 lemon, juiced (about 3–4 tablespoons)
- 2 tablespoons fresh oregano leaves (or substitute 2 teaspoons dried oregano)
- 1 tablespoon fresh dill, roughly chopped (or 2 teaspoons dried dill)
- 2 garlic cloves, minced
- 1 teaspoon honey or maple syrup
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
Bowl:
- 4 salmon fillets (about 1–1¼ lbs.)
- 1½ cups cooked quinoa (can substitute couscous, brown rice, or cauliflower rice)
- 4 cups romaine or mixed greens
- 1 cup English cucumber, sliced
- 1 cup cherry tomatoes, halved
- ½ cup red onion, thinly sliced
- 1 can (15 oz.) garbanzo beans, drained and rinsed
- ⅓ cup pitted Kalamata olives, halved
- ½ cup feta cheese, crumbled
- 1 avocado, sliced or diced
Tzatziki:
- ½ cup grated English cucumber, squeezed to remove water
- ½ cup plain Greek yogurt
- 1½ tablespoons lemon juice
- 1 tablespoon extra virgin olive oil
- 1 tablespoon fresh dill (or 1 teaspoon dried)
- 2 garlic cloves, minced
- ¼ teaspoon sea salt
- ¼ teaspoon black pepper
Optional Additions:
- Sun-dried tomatoes, pine nuts, or roasted red peppers
How to Make Mediterranean Bowl with Salmon – Step by Step
Step 1: Prepare the Marinade
In a small bowl, combine all the marinade ingredients (olive oil, lemon juice, oregano, dill, garlic, honey, sea salt, and pepper). Place the salmon fillets in a shallow dish and pour half of the marinade over the fish. Let it marinate for 15 minutes while you prepare the other ingredients. Save the remaining marinade for later.
Step 2: Cook the Salmon
Preheat your oven to 425℉. Line a baking sheet with parchment paper and place the marinated salmon fillets, skin-side down, on the sheet. Bake for 9–12 minutes or until the salmon is cooked through and flakes easily with a fork. Let the salmon rest for 5 minutes, covering loosely with foil if needed.
Step 3: Make the Garbanzo Bean Salad
In a medium bowl, toss together the sliced cucumber, halved cherry tomatoes, red onion, and garbanzo beans. Pour the remaining marinade over this mixture and toss to coat. Set aside while you finish preparing the bowl.
Step 4: Make the Tzatziki
In another bowl, mix together all of the tzatziki sauce ingredients (grated cucumber, Greek yogurt, lemon juice, olive oil, dill, garlic, salt, and pepper). Set this aside to allow the flavors to meld.
Step 5: Assemble the Mediterranean Bowl
In each bowl, add a handful of mixed greens and a portion of cooked quinoa. Top each with the garbanzo bean salad, a salmon fillet, crumbled feta cheese, Kalamata olives, avocado slices, and a generous dollop of tzatziki sauce.
Helpful Tips for Mediterranean Bowl with Salmon
- Freshness is Key: Use fresh herbs like oregano and dill to brighten up the flavors of the marinade and tzatziki sauce.
- Quinoa Cooking Tip: To get fluffy quinoa, rinse it under cold water before cooking. This removes the natural coating that can cause a bitter taste.
- Customize Your Bowl: Swap out quinoa for couscous, brown rice, or cauliflower rice depending on your dietary needs.
- Tzatziki Trick: Squeeze out excess water from the cucumber to ensure your tzatziki sauce isn’t watery.
Cooking Tips for the Best Mediterranean Bowl with Salmon
- Marinate Your Salmon Properly: Marinating the salmon for at least 15 minutes ensures that the fish absorbs all the flavors of the herbs and lemon.
- Use a Hot Oven: Baking at 425℉ helps the salmon cook evenly and keeps it juicy on the inside while creating a light crust on the outside.
- Tzatziki Texture: Make sure to grate the cucumber finely for a smoother tzatziki sauce, and don’t forget to squeeze out the water!
Serving Suggestions for Mediterranean Bowl with Salmon
Pair this Mediterranean bowl with a refreshing glass of iced mint tea or a light white wine like Pinot Grigio. For added crunch, serve with whole-wheat pita chips or flatbread on the side. Want to up the veggie content? Roasted eggplant or grilled zucchini make excellent side dishes that complement the flavors of this bowl.
Nutritional Information for Mediterranean Bowl with Salmon
This healthy dish is not only delicious but also packed with nutrients. Here’s a breakdown of the nutritional information for each serving:
- Calories: 500
- Fat: 35g
- Carbohydrates: 25g
- Protein: 28g
- Fiber: 8g
- Vitamins: Rich in Omega-3 fatty acids, Vitamin C, and antioxidants
Storage and Leftovers for Mediterranean Bowl with Salmon
To store leftovers, place each component of the Mediterranean bowl in separate airtight containers. The salmon will stay fresh in the refrigerator for up to 3 days. To reheat the salmon, simply pop it in the microwave or oven. Avoid reheating the tzatziki sauce—serve it cold straight from the fridge.
Frequently Asked Questions (FAQs) for Mediterranean Bowl with Salmon
1. Can I use a different fish for this recipe?
Yes! You can substitute salmon with cod, mahi-mahi, or even shrimp.
2. Can I make this bowl ahead of time?
Absolutely! You can prepare all components in advance, except for the salmon, which is best fresh.
3. Is this Mediterranean Bowl gluten-free?
Yes, as long as you use quinoa or cauliflower rice instead of couscous.
4. How can I make this dairy-free?
Simply skip the feta cheese and substitute Greek yogurt in the tzatziki with a dairy-free alternative like coconut yogurt.
Related Recipes for Mediterranean Bowl Lovers
Here are two more recipes from Optimal Recipes that you might enjoy if you love this Mediterranean bowl:
- Tzatziki Chicken Salad: Fresh Mediterranean Flavors
- Greek Lentil Soup Recipe: Healthy, Vegan, and Delicious
Conclusion
We hope you enjoy making this Mediterranean Bowl with Salmon as much as we do! With its perfect balance of healthy ingredients and bold flavors, it’s sure to become a favorite in your home. Don’t forget to leave your feedback in the comments below and share how you customized your bowl!
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Mediterranean Bowl with Salmon | Healthy & Flavorful Recipe
Description
Welcome to another exciting and healthy dish that’s perfect for meal prep and full of vibrant Mediterranean flavors—Mediterranean Bowl with Salmon! Whether you’re a fan of Mediterranean cuisine or just looking for a hearty, healthy option, this bowl combines tender quinoa, lemon-herb marinated salmon, and a refreshing garbanzo bean salad. Let’s dive into this Mediterranean-inspired recipe that’s perfect for any day of the week!
Ingredients
Marinade:
- ½ cup extra virgin olive oil
- 1 lemon, juiced (about 3–4 tablespoons)
- 2 tablespoons fresh oregano leaves (or substitute 2 teaspoons dried oregano)
- 1 tablespoon fresh dill, roughly chopped (or 2 teaspoons dried dill)
- 2 garlic cloves, minced
- 1 teaspoon honey or maple syrup
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
Bowl:
- 4 salmon fillets (about 1–1¼ lbs.)
- 1½ cups cooked quinoa (can substitute couscous, brown rice, or cauliflower rice)
- 4 cups romaine or mixed greens
- 1 cup English cucumber, sliced
- 1 cup cherry tomatoes, halved
- ½ cup red onion, thinly sliced
- 1 can (15 oz.) garbanzo beans, drained and rinsed
- ⅓ cup pitted Kalamata olives, halved
- ½ cup feta cheese, crumbled
- 1 avocado, sliced or diced
Tzatziki:
- ½ cup grated English cucumber, squeezed to remove water
- ½ cup plain Greek yogurt
- 1½ tablespoons lemon juice
- 1 tablespoon extra virgin olive oil
- 1 tablespoon fresh dill (or 1 teaspoon dried)
- 2 garlic cloves, minced
- ¼ teaspoon sea salt
- ¼ teaspoon black pepper
Optional Additions:
- Sun-dried tomatoes, pine nuts, or roasted red peppers
Instructions
Step 1: Prepare the Marinade
In a small bowl, combine all the marinade ingredients (olive oil, lemon juice, oregano, dill, garlic, honey, sea salt, and pepper). Place the salmon fillets in a shallow dish and pour half of the marinade over the fish. Let it marinate for 15 minutes while you prepare the other ingredients. Save the remaining marinade for later.
Step 2: Cook the Salmon
Preheat your oven to 425℉. Line a baking sheet with parchment paper and place the marinated salmon fillets, skin-side down, on the sheet. Bake for 9–12 minutes or until the salmon is cooked through and flakes easily with a fork. Let the salmon rest for 5 minutes, covering loosely with foil if needed.
Step 3: Make the Garbanzo Bean Salad
In a medium bowl, toss together the sliced cucumber, halved cherry tomatoes, red onion, and garbanzo beans. Pour the remaining marinade over this mixture and toss to coat. Set aside while you finish preparing the bowl.
Step 4: Make the Tzatziki
In another bowl, mix together all of the tzatziki sauce ingredients (grated cucumber, Greek yogurt, lemon juice, olive oil, dill, garlic, salt, and pepper). Set this aside to allow the flavors to meld.
Step 5: Assemble the Mediterranean Bowl
In each bowl, add a handful of mixed greens and a portion of cooked quinoa. Top each with the garbanzo bean salad, a salmon fillet, crumbled feta cheese, Kalamata olives, avocado slices, and a generous dollop of tzatziki sauce.
Equipment
2Pcs Heart Shape Cake Pans, Aluminum Heart Cake Mold, Reusable 10 inch
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Kids Chill Leak-Proof Lunch Box – Included Reusable Ice Pack Keeps Food Cold
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- Freshness is Key: Use fresh herbs like oregano and dill to brighten up the flavors of the marinade and tzatziki sauce.
- Quinoa Cooking Tip: To get fluffy quinoa, rinse it under cold water before cooking. This removes the natural coating that can cause a bitter taste.
- Customize Your Bowl: Swap out quinoa for couscous, brown rice, or cauliflower rice depending on your dietary needs.
- Tzatziki Trick: Squeeze out excess water from the cucumber to ensure your tzatziki sauce isn’t watery.
