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.
Notes
- 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.