There’s something incredibly comforting about a bowl filled with fresh, wholesome ingredients that come together in perfect harmony. This Mediterranean Salmon Bowl is a vibrant, flavor-packed dish inspired by the sun-drenched flavors of the Mediterranean coast. With tender, flaky salmon, crisp vegetables, and a creamy dressing, every bite is both nourishing and satisfying.

Whether you’re looking for a quick weeknight dinner or a meal-prep-friendly lunch, this dish checks all the boxes. It’s light yet filling, bursting with fresh herbs and citrusy brightness, and full of protein and healthy fats to keep you energized. Plus, it’s easy to customize with your favorite toppings, making it a go-to meal any time of year.

Why You’ll Love This Recipe

• Quick and Easy – This meal comes together in under 30 minutes, perfect for busy days.
• Nutritious & Balanced – Packed with protein, healthy fats, and fiber for a satisfying and nourishing meal.
• Fresh Mediterranean Flavors – Bright, zesty, and herbaceous, bringing a taste of the Mediterranean to your table.
• Customizable – Swap out ingredients to match your preferences or what you have on hand.

Ingredients You’ll Need

For the Salmon:

• 2 salmon fillets
• 2 tablespoons olive oil
• 1 teaspoon lemon zest
• 1 tablespoon lemon juice
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• ½ teaspoon cumin
• ½ teaspoon salt
• ¼ teaspoon black pepper

For the Bowl:

• 1 cup cooked quinoa or brown rice
• 1 cup cherry tomatoes, halved
• ½ cucumber, diced
• ¼ red onion, thinly sliced
• ½ cup kalamata olives, sliced
• ¼ cup feta cheese, crumbled
• ¼ cup fresh parsley, chopped

For the Dressing:

• 3 tablespoons Greek yogurt
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• ½ teaspoon garlic powder
• ½ teaspoon dried oregano
• Salt and pepper, to taste

How to Make a Mediterranean Salmon Bowl

Step 1: Prepare the Salmon

Start by preheating your oven to 400°F (200°C). While the oven heats up, pat the salmon fillets dry with a paper towel. This helps the seasoning stick better and gives the fish a great texture.

In a small bowl, mix together the olive oil, lemon zest, lemon juice, garlic powder, paprika, cumin, salt, and black pepper. Rub this flavorful marinade all over the salmon fillets, ensuring they are well-coated.

Place the salmon on a lined baking sheet and bake for about 12-15 minutes, or until the fish flakes easily with a fork. If you prefer a crispier texture, broil it for an additional 2 minutes at the end.

Step 2: Prepare the Bowl Ingredients

While the salmon is baking, prepare the base of your bowl. Cook your quinoa or brown rice according to package instructions if you haven’t done so already. For a fluffier texture, let it sit covered for a few minutes after cooking.

Next, chop your fresh ingredients: halve the cherry tomatoes, dice the cucumber, thinly slice the red onion, and slice the kalamata olives. Set everything aside.

Step 3: Make the Dressing

In a small bowl, whisk together Greek yogurt, olive oil, lemon juice, garlic powder, dried oregano, salt, and pepper. This dressing is creamy, tangy, and perfectly complements the flavors of the bowl. If you like a thinner consistency, you can add a teaspoon of water.

Step 4: Assemble the Bowls

Now for the fun part—assembling your Mediterranean Salmon Bowl! Start with a generous scoop of quinoa or brown rice as the base. Arrange the cherry tomatoes, cucumber, red onion, kalamata olives, and feta cheese around the bowl.

Once the salmon is done, carefully place a fillet on top of the veggies. Drizzle the creamy Greek yogurt dressing over everything and sprinkle with fresh parsley.

Helpful Tips

• Crispy Salmon Option: If you love crispy salmon, try pan-searing it in a hot skillet with olive oil for 3-4 minutes per side before finishing it in the oven.
• Make It Spicy: Add a pinch of red pepper flakes or a drizzle of hot sauce for a little kick.
• Meal Prep Friendly: Store the ingredients separately and assemble when ready to eat for a fresh, delicious meal all week long.
• Swap the Base: Not a fan of quinoa or brown rice? Try cauliflower rice, farro, or even greens like arugula or spinach.
• Extra Creaminess: Add a dollop of hummus or tzatziki for an extra layer of flavor.

Recipe Details

• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Total Time: 25 minutes
• Yield: 2 servings
• Category: Main Dish
• Method: Baking
• Cuisine: Mediterranean
• Diet: Gluten-Free

Notes

• If using frozen salmon, be sure to thaw it completely and pat it dry before seasoning.
• Feel free to adjust the seasoning levels to your taste—extra lemon juice or oregano never hurts!
• Store leftovers in an airtight container in the fridge for up to 3 days.

Nutritional Information (Per Serving)

• Calories: ~450
• Protein: 35g
• Carbohydrates: 40g
• Fat: 20g
• Fiber: 6g

Frequently Asked Questions

Can I use a different type of fish?
Absolutely! This recipe works great with cod, halibut, or trout if you don’t have salmon on hand. Adjust the cooking time accordingly since thinner fish may cook faster.

How can I make this dairy-free?
Simply omit the feta cheese and use a dairy-free yogurt alternative for the dressing. The bowl will still be packed with Mediterranean flavors.

Can I grill the salmon instead?
Yes! Grilling adds a delicious smoky flavor. Cook the salmon over medium-high heat for 4-5 minutes per side until cooked through.

What’s the best way to store leftovers?
Store all ingredients separately in airtight containers in the fridge. Reheat the salmon and grain base before assembling for the best texture.

Storage Instructions

• Fridge: Store the salmon, grain, and toppings in separate containers for up to 3 days.
• Freezer: Cooked salmon can be frozen for up to 3 months. Let it thaw overnight in the fridge before reheating.
• Reheating: Warm the salmon in the oven at 350°F (175°C) for about 5-7 minutes, or until heated through. You can also microwave it in 30-second intervals.

Related Recipes

If you loved this Mediterranean Salmon Bowl, you might also enjoy these fresh and flavorful dishes:

• Baked Salmon with Avocado & Feta: A Flavorful, Fresh Dinner
• Mediterranean Rice Bowl
• Flavor-Packed Chicken Fajita Rice Bowl

Final Thoughts

This Mediterranean Salmon Bowl is the kind of meal that makes you feel good from the inside out. It’s fresh, flavorful, and incredibly easy to make, perfect for those who want a healthy meal without sacrificing taste. Whether you’re enjoying it as a quick lunch or a dinner packed with wholesome ingredients, this bowl will quickly become a favorite.

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