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Mediterranean Bowl with Salmon – The Real Food Dietitians

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A wholesome quinoa bowl full with lemon-herb marinated salmon, garbanzo bean salad, tender quinoa, crisp greens, feta cheese, kalamata olives, and topped with home made Tzatziki. This Mediterranean Bowl with Salmon is hearty, wholesome, scrumptious, and makes for the proper prep-ahead meal. It’s a balanced bowl together with an excellent supply of high quality protein, wholesome fat, and fiber. 

Mediterranean Bowl with Salmon in a light colored bowl with a gold fork.

Grain bowl, quinoa bowl, salmon bowl, Mediterranean bowl – name it what you need! It’s scrumptious!

For those who’re on the lookout for a brand new approach to get pleasure from salmon, you’ve come to the best place! This grain bowl has all of it. It’s flavorful, it’s hearty, it’s wholesome and it’s good for meal prep.

The mix of substances on this bowl is impressed by Mediterranean delicacies. Coronary heart-healthy olive oil, omega-Three wealthy wild-caught salmon, kalamata olives, wealthy feta cheese, garbanzo beans, completely cooked quinoa (or couscous), lemon juice, cherry tomatoes, recent dill, avocado, and home made Tzatziki are all a part of this scrumptious Mediterranean bowl.

This recipe does take a bit bit longer to make as in comparison with most of our recipes we share right here on the weblog however I promise, it’s price it! PLUS this salmon bowl is well-balanced with high quality protein, wholesome fat, and fiber so you actually don’t must make the rest to serve with this bowl.

Moreover, this recipe may be prepped forward (in parts or as a complete) —  I’ll share extra on that under!

Four salmon fillets for the Mediterranean bowl. The salmon fillets are on a sheet pan marinating in a lemon-herb marinade and topped with fresh herbs and a couple lemon wedges.

Components for Mediterranean Salmon Bowl

For the lemon-herb marinade you will want the next:

  • Further virgin olive oil – we like Primal Kitchen Olive Oil
  • Lemon juice – we like to make use of recent lemon juice. Try this guide juicer here.
  • Recent oregano leaves – might substitute dried oregano
  • Recent dill -may substitute dried dill
  • Garlic cloves – mmmmm garlic!
  • Honey or maple syrup – for a contact of sweetness!
  • Sea salt & pepper 

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For the quinoa bowl you will want the next:

  • Wild-caught salmon fillets – might substitute any protein of your selection. Shrimp or rooster would additionally work nice!
  • Cooked quinoa – you can substitute couscous (not gluten-free), white or brown rice, and even cauliflower rice to make this recipe grain-free.
  • Romaine or blended greens – or any greens of selection.
  • English cucumber – or any number of cucumber.
  • Cherry tomatoes – or any number of tomatoes.
  • Pink onion 
  • Garbanzo beans 
  • Pitted kalamata olives 
  • Feta cheese – omit for dairy-free.
  • Avocado 

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Garbanzo bean salad ingredients for the Mediterranean Bowls in a clear glass bowl. Includes sliced red onion, cherry tomatoes, sliced cucumber, garbanzo beans, herbs and oil.

The way to make Mediterranean Bowl with Salmon

  1. Step 1: Preheat the oven to 425℉.
  2. Step 2: In a small bowl mix the marinade substances. Place the salmon in a shallow dish. Pour half of the marinade over the salmon and marinate for 15 minutes when you start to organize the remainder of the substances. Save the remaining marinade for step 4.
  3. Step 3: When the marinating time is up, place salmon, pores and skin aspect down on a baking sheet lined with parchment paper. Bake in a preheated oven for 9-12 minutes or till salmon is cooked by and flakes simply. Take away from the oven and let relaxation for five minutes. If wanted, cowl loosely with foil to maintain heat.
  4. Step 4: In a bowl mix the sliced cucumber, cherry tomatoes, crimson onion, and garbanzo beans. Toss with the remaining marinade. Put aside.
  5. Step 5: For the Tzatziki, mix the entire Tzatziki substances in a bowl and blend gently to mix. Put aside. 
  6. Step 6: Assemble the bowls as you please. Place a handful of greens in every bowl. Divide the marinated cucumber, cherry tomato, garbanzo bean combination amongst the bowls. Repeat with quinoa. Add a salmon fillet (pores and skin ought to simply take away from fillet) to the bowls. Lastly, high with a giant dollop of Tzatziki, feta cheese crumbles, pitted kalamata olives, and avocado slices. 

The way to make Tzatziki

Tzatziki is straightforward to make and the proper topping for the Mediterranean and Greek-inspired recipes like this Salmon Bowl in addition to our Greek Hen Kebabs, Feta Spinach Turkey Burgers, Mediterranean Steak Bowls, or Greek Quinoa Salad. 

Right here’s what you’ll want.

  • English cucumber – grated and squeezed to take away water. Not the entire water must be eliminated, just a bit bit in order that the cucumber isn’t extraordinarily watery. Try this grater.
  • Plain Greek yogurt – any plain greek yogurt will work (non-fat, 2%, or complete). For a dairy-free or Entire30 Tzatziki, attempt our Paleo Tzatziki Sauce.
  • Lemon juice – we like to make use of recent lemon juice. Try this guide juicer here.
  • Olive oil or avocado oil – Primal Kitchen Olive Oil or Avocado Oil
  • Recent dill – You might additionally use dried dill if you want. Though, recent dill does give it a extra genuine taste.
  • Garlic cloves – extra garlic!
  • Salt & pepper

To make the Tzatziki, merely mix the entire Tzatziki substances in a bowl and blend gently to mix. Retailer within the fridge in an hermetic container for as much as 5 days. 

Mediterranean Bowl with Salmon in a light colored bowl.

The way to meal prep Mediterranean Bowls

These quinoa bowls are completely meal-prep pleasant! The type of recipe you can also make on a Sunday to get pleasure from for lunches within the days to come back. Listed below are a couple of ideas on easy methods to prep the Mediterranean Grain Bowls forward, whether or not it’s for a weekend meal prep or to get a bounce begin on weeknight dinner.

  • Weekend meal prep: observe the recipe as written. Permit the salmon to chill earlier than assembling the bowls or on this case meal prep containers (like these ones). As soon as salmon has cooled, assemble the bowls, leaving off the Tzatziki and avocado. The avocado will flip brown so it’s greatest so as to add that proper earlier than serving. Moreover, the Tzatziki would possibly make a few of the different substances a bit soggy if set too lengthy, so we advocate including a dollop simply earlier than having fun with it! Retailer the Tzatziki in a glass container within the fridge for as much as 5 days. Benefit from the ready bowls inside Four days of assembling.
  • Dinner prep: in case you plan to make this recipe for a weeknight dinner and wish to get a bounce begin, there are a number of steps you may sort out the day or two earlier than you intend to serve the salmon bowls. These steps are as follows – make the marinade (save marinating for the day of), make the quinoa, make the garbanzo bean salad, and make the Tzatziki. Retailer all of this stuff in separate containers and place them within the fridge. All you’ve gotten left is to bake the salmon and assemble the bowls, making this a simple weeknight dinner!

Mediterranean Bowl with Salmon in a light colored bowl with a gold fork.

The way to make quinoa for this Mediterranean Grain Bowl

To arrange quinoa: mix 1 half rinsed quinoa (½ cup) with 2 components water (1 cup) in a small saucepan. Carry to a boil over medium-high warmth. Then lower the warmth to keep up a simmer. Cook dinner till quinoa absorbs all of the liquid (this could take about 10-15 minutes. Take away from warmth, cowl and let sit for five minutes. Lastly, take away lid and fluff quinoa with a fork. 

Different bowls you’ll love:

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Let’s Get Cookin’

Mediterranean Bowl with Salmon

A wholesome quinoa bowl full with lemon-herb marinated salmon, garbanzo bean salad, tender quinoa, crisp greens, feta cheese, kalamata olives, and topped with home made Tzatziki. This Mediterranean Bowl with Salmon is hearty, wholesome, scrumptious, and makes for the proper prep-ahead meal.

  • Writer: Stacie Hassing
  • Prep Time: 30 min
  • Cook dinner Time: 12 min
  • Complete Time: 42 minutes
  • Yield: 45 servings 1x
  • Class: Gluten-free
Mediterranean bowl with salmon fillet in a speckled bowl topped with tzatziki sauce

Components

Marinade:

  • ½ cup further virgin olive oil
  • 1 lemon, juiced (~3-Four Tbsp.) 
  • 2 Tbsp. recent oregano leaves (might substitute 2 tsp. dried)
  • 1 Tbsp. recent dill, roughly chopped (might substitute 2 tsp. dried)
  • 2 cloves garlic, minced
  • 1  tsp. honey or maple syrup 
  • ½ tsp. sea salt
  • ¼ tsp. black pepper

Bowl:

  • 4 salmon fillets (1-1 ¼ lbs.)
  • 1 ½ cups cooked quinoa* 
  • Four cups romaine or blended greens
  • 1 cup sliced English cucumber
  • 1 cup halved cherry tomatoes
  • ½ cup sliced crimson onion
  • 1 can 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 take away water*
  • ½ cup plain Greek yogurt
  • 1 ½ Tbsp. lemon juice
  • 1 Tbsp. further virgin olive oil
  • 1 Tbsp. recent dill (might substitute 1 tsp. dried)
  • 2 cloves garlic, minced
  • ¼ tsp. sea salt
  • ¼ tsp. black pepper 

Directions

  1. Preheat the oven to 425℉.
  2. In a small bowl mix the marinade substances. Place salmon in a shallow dish. Pour half of the marinade over the salmon and marinate for 15 minutes when you start to organize the remainder of the substances. Save the remaining marinade for step 4.
  3. When marinating time is up, place salmon, pores and skin aspect down on a baking sheet lined with parchment paper. Bake in a preheated oven for 9-12 minutes or till salmon is cooked by and flakes simply. Take away from the oven and let relaxation for five minutes. If wanted, cowl loosely with foil to maintain heat.
  4. In a bowl mix the sliced cucumber, cherry tomatoes, crimson onion, and garbanzo beans. Toss with the remaining marinade. Put aside.
  5. For the Tzatziki sauce, mix the entire Tzatziki sauce substances in a bowl and blend gently to mix. Put aside. 
  6. Assemble Four or 5 bowls as you please. Place a handful of greens in every bowl. Divide the marinated cucumber, cherry tomato, garbanzo bean combination amongst the bowls. Repeat with quinoa. Add a salmon fillet (pores and skin ought to simply take away from fillet) to the bowls. Lastly, high with a giant dollop of Tzatziki, feta cheese crumbles, pitted kalamata olives, and avocado. 

Notes

*To arrange quinoa: mix 1 half rinsed quinoa (½ cup) with 2 components water (1 cup) in a small saucepan. Carry to a boil over medium-high warmth. Then lower the warmth to keep up a simmer. Cook dinner till quinoa absorbs all of the liquid. About 10-15 minutes. Take away from warmth. Cowl and let sit for five minutes. Take away lid and fluff quinoa with a fork. 

Diet

  • Serving Measurement: 1/5 of recipe
  • Energy: 545
  • Sugar: 6 g
  • Sodium: 900 mg
  • Fats: 29 g
  • Saturated Fats: 6 g
  • Carbohydrates: 36 g
  • Fiber: 9 g
  • Protein: 34 g

Pin now, make later!

 


All images and content material are copyright protected. Please don’t use our images with out prior written permission. For those who want to republish this recipe, please rewrite the recipe in your personal distinctive phrases and hyperlink again to the supply recipe right here on The Actual Meals Dietitians. Thanks!

Picture Credit score: The images on this weblog submit have been taken by Jess of Plays Well with Butter

About Stacie Hassing

Stacie is a Licensed and Registered Dietitian from rural southern Minnesota the place she, her husband and daughter reside with their two pups. She’s a co-founder of The Actual Meals RDs and content material creator of easy and healthful recipes. She loves all types of health and has a ardour to encourage as many as she will stay a more healthy and happier life each out and in of the kitchen – the driving drive behind the co-development of the The Actual Meals RDs model.



Supply: therealfoodrds.com

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