Mediterranean Grilled Fish Bowl with Lemon Herb Rice & Cucumber Tomato Salad
This Mediterranean grilled fish bowl is a wholesome and vibrant dish built around perfectly spiced grilled fish, fragrant lemon-herb rice, crisp cucumber-tomato salad, creamy hummus, and a drizzle of tahini or garlic yogurt sauce. It’s light, protein-packed, and bursting with Mediterranean sunshine in every bite.
⏱ Time
Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Ingredients
For the grilled fish:
4 white fish fillets (e.g., tilapia, cod, snapper, or sea bass)
2 tbsp olive oil
Juice and zest of 1 lemon
2 cloves garlic, minced
1 tsp ground cumin
1/2 tsp smoked paprika
1/2 tsp dried oregano
Salt and black pepper to taste
For the lemon herb rice:
1 cup basmati rice
2 cups water or vegetable broth
1 tbsp olive oil
1/4 tsp salt
Juice and zest of 1 lemon
2 tbsp chopped parsley
1 tbsp chopped dill or mint (optional)
For the cucumber tomato salad:
1 cup cucumber, diced
1 cup cherry tomatoes, halved
2 tbsp red onion, thinly sliced
1 tbsp olive oil
1 tbsp lemon juice
Salt and pepper to taste
Optional: chopped fresh mint
Sauce options:
A) Lemon tahini sauce
3 tbsp tahini, 2 tbsp lemon juice, 1 tbsp olive oil, 1 tbsp water, 1 garlic clove, salt
B) Garlic yogurt sauce
3/4 cup Greek yogurt, 1 clove garlic, 1 tbsp lemon juice, salt
Bowl additions:
1/2 cup hummus
Mixed greens or baby spinach
1/4 cup feta cheese (optional)
Warm pita or flatbread (optional)
Instructions
1. Marinate the fish
Mix olive oil, lemon juice & zest, garlic, cumin, paprika, oregano, salt, and pepper.
Rub onto fish fillets and marinate for 15–20 minutes.
2. Cook the rice
Rinse rice. In a pot, combine rice, water/broth, olive oil, and salt.
Bring to a boil, reduce heat, cover, and simmer for 12–15 minutes.
Let rest 5 minutes, then fluff and stir in lemon juice, zest, and herbs.
3. Prepare the salad
Combine cucumber, tomato, onion, olive oil, lemon juice, salt, and pepper in a bowl.
Toss and chill while everything else finishes.
4. Grill or pan-sear the fish
Heat grill or skillet over medium-high. Lightly oil surface.
Grill fish 3–4 minutes per side, depending on thickness, until golden and flaky.
5. Assemble the bowl
In each bowl: Add a base of rice and greens.
Top with grilled fish, cucumber-tomato salad, hummus, and drizzle with sauce.
Sprinkle with feta and fresh herbs if desired.
Notes
- Use salmon, trout, or even shrimp as fish alternatives.
- Make it spicy by adding a pinch of chili flakes or harissa to the marinade.
- Everything can be made ahead except grilling the fish.
Tips
Let fish rest 2–3 minutes after cooking before serving.
Try using cauliflower rice for a low-carb version.
Add olives, roasted peppers, or pickled onions for extra flavor.
❓ Frequently asked questions FAQ
Q: Can I use frozen fish?
A: Yes — just thaw completely and pat dry before marinating.
Q: Can I bake the fish instead?
A: Absolutely! Bake at 200°C (400°F) for about 12–15 minutes, or until cooked through.
Q: Is this bowl meal-prep friendly?
A: Yes — store rice, salad, and sauce separately. Cook fish fresh if possible, or gently reheat.
Nutritional Information
Calories: 480
Protein: 35 g
Carbs: 38 g
Fat: 22 g
Fiber: 5 g
Sugar: 4 g
Vitamin C: 45% DV