Mediterranean Salmon Bowl

These Mediterranean salmon bowls are loaded with vibrant flavors, with wholesome baked salmon bites, recent salad, and a herby yogurt sauce—all on a mattress of rice with a sprinkle of feta! Wholesome, excessive in protein, and gluten-free, this meal is nutritious and engaging.

Bounce to: ℹ️ Overview | 🛒 Components | 📷 How To Make | 📹 Watch The Video | 👩‍🍳 Meal Prep Recipe Suggestions | 🍚 Rice alternate options | 🫙 Sauce Variations | 🥦 Serving Strategies | 📝 Full Recipe Card | 🍽 Extra Wholesome Dinners

Salmon bowls are on development proper now and this recipe is a superb instance of how straightforward it’s to create your individual model. I’ve determined to go along with Mediterranean flavors, that includes a Greek-style salad, herby garlic yogurt sauce, and somewhat feta on prime. Salmon is seasoned with spices and herbs and has a contact of lemon and honey, making it completely irresistible.

This salmon bowl recipe as a template. You’ll be able to swap the rice base with different grains or veggies and go for a unique sauce, see a few of my recommendations beneath. Not feeling Mediterranean? Check out Asian or Tex-Mex seasonings, herbs, and sauces.

This dish is incredible for meal prep as you may make particular person components forward of time and pull all the pieces collectively if you want it.

I hope you get pleasure from these Mediterranean salmon bowls as a lot as I did. Scrumptious, nutritious, and now on repeat in my kitchen!

👩‍🍳 In the event you love wholesome salmon recipes, try these dishes: salmon crudo or lomi-lomi salmon (with uncooked salmon), salmon Nicoise salad, glazed salmon bites, Mediterranean baked salmon fillets, salmon candy potato fish muffins, or this Cajun-inspired salmon and cauliflower rice. You may also like one in every of these poke bowl concepts.

What You’ll Want

Here’s what you’ll want for this Mediterranean salmon bowl recipe. Discover the total measurements within the recipe card beneath.

• Salmon fillets: Tender and flaky, the star protein of the dish. You should utilize trout or cod as an alternative choice to salmon. This recipe can be made with shrimp/prawns or rooster.
• Seasonings: Paprika provides a gentle, candy smokiness, garlic powder for earthy, savory notes, and dried oregano for that traditional Mediterranean taste. Plus salt and pepper. You’ll be able to add somewhat chili for additional warmth.
• Lemon juice: Provides freshness and a vibrant acidity.
• Honey: A refined sweetness to steadiness the lemon and spices.
• White rice: A fluffy base to soak up all of the flavors from the salmon and salad. Additionally, you will want water and salt for cooking. You should utilize pre-cooked rice from store-bought packets, and reheat as per directions. Be at liberty to substitute with brown rice, quinoa, or couscous for a extra textured or nutritious possibility, or with cauliflower rice for a low-carb possibility.
• For the salad: Lebanese cucumber, tomatoes, purple bell pepper, purple onion, olive oil and lemon juice, salt and pepper to style. Swap purple pepper with yellow or orange bell peppers for selection, and check out including greens like spinach or arugula for additional texture.
• For the herby garlic yogurt sauce: Garlic for daring, sharp taste, dill and parsley for recent and herby brightness, somewhat salt and creamy tangy Greek Yogurt to tie all the pieces collectively. Use bitter cream or a plant-based yogurt for dairy-free choices. Add a little bit of mint for a refreshing twist.
• To End: Creamy and salty feta, a Mediterranean staple, plus any additional recent herbs for garnish.

How To Make Mediterranean Salmon Bowls

Listed below are some helpful step-by-step images for tips on how to make salmon bowls with Mediterranean flavors. Discover the total recipe and dietary info beneath.

• Minimize salmon into cubes, and toss with paprika, garlic powder, oregano, lemon juice, honey, salt, and pepper. Let it marinate for 10-Quarter-hour if time permits.
• Rinse rice till the water is obvious, then cook dinner with water and salt (extra directions within the recipe card). Fluff with a fork when accomplished.
• Cube cucumber, tomatoes, bell pepper, and purple onion. Drizzle with olive oil and lemon juice, and season with salt and pepper.
• Broil (grill within the oven) the salmon cubes for 7-8 minutes, flipping midway for crispiness on the sides.

• Combine Greek yogurt with minced garlic, recent dill, parsley, and salt. Modify seasoning as wanted.
• Assemble: Layer the rice in bowls, add salad, prime with salmon, a dollop of yogurt sauce, and sprinkle feta. Garnish with recent herbs in the event you like!

Watch The Video

How you can Meal Prep Salmon Bowls Forward Of Time

• Make the rice, salmon, salad, and yogurt sauce all of sudden. Let all the pieces quiet down earlier than storing it to maintain it recent longer.
• Retailer salmon in an hermetic container within the fridge for as much as 3 days. Preserve the rice in its personal container for as much as 2 days. You can too freeze it for as much as 1 month in small Ziploc baggage. Retailer the cucumber, tomatoes, and purple pepper combine individually. Add the lemon juice and olive oil dressing simply earlier than serving to maintain the veggies crisp. Yogurt sauce will hold for 3-4 days within the fridge.
• Reheat the rice and salmon within the microwave or on the stovetop. Assemble the bowls recent by including the salad, drizzling with the yogurt sauce, and topping with feta.

Freezing Suggestions

• You’ll be able to freeze the cooked salmon, however it’s greatest to retailer it individually and reheat it gently to keep away from overcooking.
• Freeze cooked rice in parts for straightforward reheating.

Rice Base Options

Including grains to your Mediterranean Salmon Bowls is a good way to spice up vitamin and selection. You’ll be able to swap out the rice and even combine it with different grains for added texture and taste.

• Quinoa: A protein-packed, gluten-free grain with a barely nutty taste.
• Farro: This chewy, nutty grain provides heartiness to the bowl and works effectively with Mediterranean flavors.
• Couscous: Significantly pearl (Israeli) couscous, which has a pleasant chunk and is fast to organize.
• Bulgur: One other Mediterranean staple, bulgur is gentle, fluffy, and fast-cooking.
• Barley: If you would like one thing additional hearty, barley brings a chewy texture and works effectively with the yogurt and salmon. Extra barley recipes right here.
• Cauliflower Rice: Finely chopped cauliflower that resembles rice. It’s low-carb and filled with vitamins. You should purchase pre-packaged cauliflower rice or make your individual by pulsing cauliflower florets in a meals processor. Sauté in a pan with somewhat olive oil for about 5-7 minutes till tender however not mushy. Season with salt and pepper.
• Spaghetti Squash: As soon as cooked, the flesh of the spaghetti squash turns into noodle-like strands. Roast or microwave the squash, then shred it into strands. Minimize in half, take away seeds, roast at 400°F for about 40 minutes, and scrape out the “noodles.”
• Potatoes: Air-fried, roasted, or boiled potato cubes are one other nice grain-free possibility that’s increased in carbs than cauliflower rice or spaghetti squash.
• Merely swap out the rice along with your grain or veggie of alternative. The cooking instances and liquid ratios could differ relying on the grain, however comply with the package deal directions for greatest outcomes. Or, for additional texture, combine 50% rice and 50% grains like quinoa or farro to mix the softness of rice with the chewiness of grains.

Sauce Variations

In the event you’re seeking to change issues up, listed below are some sauce variations that might go superbly along with your Mediterranean Salmon Bowls.

• Tzatziki sauce: A traditional Mediterranean favourite, tzatziki is gentle and refreshing and provides a cucumber twist. It’s just about the identical as your herby yogurt however with grated cucumber as an alternative.
• Lemon tahini sauce: For a creamy, nutty, and lemony variation, tahini brings an attractive depth of taste to the bowls. Whisk ¼ cup of tahini with 2 tbsp lemon juice, 1 minced garlic clove, 2 tbsp water, and salt and pepper to style. You need creamy but pourable consistency.
• Roasted purple pepper sauce: This smoky, candy sauce provides a daring taste distinction to the salmon and recent veggies. Mix ½ cup of roasted purple peppers, 1 garlic clove, 2 tbsp yogurt, and 1 tbsp lemon juice till clean. Drizzle in 1 tbsp olive oil whereas mixing and season to style. This sauce brings a smoky richness to the dish.
• Garlic herb olive oil dressing: For a lighter, vinaigrette-style dressing, this olive oil and herb-based sauce retains issues recent. Whisk collectively ¼ cup extra-virgin olive oil, 2 tbsp lemon juice, 1 garlic clove, and a few recent herbs of alternative (parsley, oregano, dill). Season to style. Drizzle over the salmon bowls for a zesty, herbaceous contact.
• Avocado cream sauce: Creamy and wealthy, this sauce provides wholesome fat and a clean texture to your bowls minus the dairy. Mix 1 ripe avocado, with 1 tbsp lemon or lime juice, 1 garlic clove, herbs of alternative, and somewhat water till clean. Season with salt and pepper. This sauce provides an opulent, velvety contact.
• I additionally love somewhat drizzle of scorching honey excessive. Strive my straightforward scorching honey recipe right here.

You can too try these three different sauces I exploit for my rooster rice bowls: cilantro lime, peanut butter, and creamy peri peri.

Serving Strategies

Because the title suggests, these salmon bowls are a whole meal so that you don’t have to serve them with the rest. Be at liberty to make additional salad, sauce, and rice to serve on the facet.

Extra Wholesome Dinner Recipes