These Healthy Mediterranean Salmon Bowls are bright and colorful, filled with tasty veggies and grilled salmon. It’s a dish that feels fancy but is easy to make at home!
I love how fresh and light it tastes! Plus, you can customize it with your favorite veggies. Who doesn’t enjoy a meal that’s both good for you and looks so pretty? 🌿
Key Ingredients & Substitutions
Salmon: Fresh salmon gives great flavor and healthy fats. You can substitute with trout or even grilled chicken if you prefer.
Olive Oil: This oil adds richness. If you want a lighter option, avocado oil works well too.
Quinoa or Brown Rice: Either is perfect for a hearty base. For a lower-carb option, consider cauliflower rice instead!
Cucumber: For crunch, I like English cucumbers. If they’re not available, you can use any cucumber variety, just peel if they have thick skin.
Feta Cheese: Feta adds a tangy flavor. If you’re dairy-free, try using a plant-based feta or simply skip it.
How to Cook Salmon Perfectly Every Time?
Cooking salmon can be tricky, but with these easy steps, you’ll get it right! Follow this method for perfectly flaky salmon.
- Start by preheating your grill or skillet to medium-high heat. This helps create a nice sear.
- Pat the salmon dry with paper towels – moisture can prevent browning.
- Rub the fillets with olive oil and your seasoning. This enhances flavor and keeps it moist.
- Cook for about 4-5 minutes on each side. Don’t flip it too soon; let it develop a nice crust!
- Check for doneness by testing with a fork. It should flake easily when done!
Healthy Mediterranean Salmon Bowls with Fresh Veggies
Ingredients You’ll Need:
For the Salmon Bowls:
- 2 salmon fillets (about 6 oz each)
- 1 tbsp olive oil
- 1 tsp dried oregano
- 1 tsp garlic powder
- Salt and pepper, to taste
- 1 cup cooked quinoa or brown rice
- 1 cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/2 red onion, thinly sliced
- 1/2 cup kalamata olives, pitted and halved
- 1/2 cup crumbled feta cheese
- 1 cup fresh baby spinach or mixed greens
- 1 lemon, cut into wedges
- Fresh parsley, chopped (for garnish)
For the Tzatziki Sauce (optional):
- 1/2 cup plain Greek yogurt
- 1/2 cucumber, grated and excess water squeezed out
- 1 clove garlic, minced
- 1 tbsp fresh dill, chopped or 1 tsp dried dill
- 1 tbsp lemon juice
- Salt and pepper, to taste
How Much Time Will You Need?
This healthy and refreshing meal will take about 30 minutes to prepare. With 10 minutes of prep and 20 minutes of cooking, you’ll be enjoying your Mediterranean salmon bowls before you know it!
Step-by-Step Instructions:
1. Prepare the Grill or Skillet:
Start by preheating your grill or skillet over medium-high heat. This is important for getting a nice sear on your salmon.
2. Season the Salmon:
Take the salmon fillets and rub them with olive oil, dried oregano, garlic powder, salt, and pepper. Make sure they are evenly coated for full flavor when cooked.
3. Cook the Salmon:
Once your grill or skillet is hot, place the salmon fillets on it. Grill or pan-sear them for about 4-5 minutes on each side, or until they become cooked through and flaky. Once done, remove the salmon from the heat and let it rest for a minute.
4. Make the Tzatziki Sauce:
In a small bowl, combine the Greek yogurt, grated cucumber, minced garlic, dill, lemon juice, salt, and pepper. Mix well and set aside; this sauce will bring everything together!
5. Assemble the Bowls:
In two serving bowls, divide the cooked quinoa or brown rice. Then, layer on the diced cucumber, halved cherry tomatoes, thinly sliced red onion, halved kalamata olives, crumbled feta cheese, and fresh spinach or mixed greens.
6. Add the Salmon:
Now, place one salmon fillet on top of each bowl. This adds a delightful protein boost you’ll love!
7. Finish It Off:
Drizzle the tzatziki sauce (or lemon juice) over the salmon bowls and garnish with fresh parsley and lemon wedges for an extra touch of flavor.
8. Serve and Enjoy!
Dig in immediately and enjoy this vibrant, wholesome Mediterranean meal!
FAQ for Healthy Mediterranean Salmon Bowls
Can I Use Frozen Salmon for This Recipe?
Yes, you can use frozen salmon! Just be sure to thaw it completely in the fridge overnight or under cold running water. Pat it dry before seasoning to ensure a nice crust when cooking.
How Do I Make This Recipe Dairy-Free?
To make it dairy-free, simply omit the feta cheese and use a dairy-free yogurt alternative in the tzatziki sauce. Coconut or almond-based yogurts work well as substitutes!
Can I Prepare the Tzatziki Sauce Ahead of Time?
Absolutely! You can make the tzatziki sauce up to 2 days in advance and store it in an airtight container in the fridge. Just give it a good stir before serving!
How Should I Store Leftovers?
Store any leftovers in an airtight container in the fridge for up to 3 days. To reheat, gently warm the salmon in the microwave or skillet, but be careful not to dry it out. You can enjoy the veggies cold or at room temperature!
