Mediterranean Lemon Garlic Fish Bowl (Weight-Loss Friendly)
This Mediterranean seafood bowl features tender white fish, fresh vegetables, a small portion of whole grains, and a creamy lemon yogurt dressing. It’s low in calories, high in protein, rich in Omega-3 s, and extremely satisfying—ideal for healthy weight loss without sacrificing flavor.
🕒 Time
Prep: 15 minutes
Cook: 15 minutes
Total: 30 minutes
🥗 Ingredients
Fish
200 g white fish fillet (cod, tilapia, haddock, or seabass)
1 tbsp olive oil
Juice of ½ lemon
1 garlic clove,minced
½ tsp dried oregano
Salt & black pepper to taste
Bowl Base
½ cup cooked quinoa or brown rice
1 cup mixed salad greens
Vegetables
½ cucumber, sliced
½ cup cherry tomatoes
¼ red onion, thinly sliced
¼ cup olives (optional)
Lemon Yogurt Dressing
¼ cup Greek yogurt
1 tbsp lemon juice
1 tsp olive oil
Salt to taste
Topping
Fresh parsley or dill
Extra lemon wedge
👩🍳 Instructions
1. Cook fish
Pat fish dry
Rub with olive oil, lemon juice, garlic, oregano, salt & pepper
Pan-sear on medium heat 3–4 minutes per side until flaky
2. Prepare dressing
Whisk yogurt, lemon juice, olive oil, and salt
3. Assemble bowl
Add quinoa/rice and greens to bowl
Arrange vegetables
Top with fish
Drizzle dressing and garnish with herbs
💡 Tips for Weight Loss
Use grilled or baked fish instead of fried
Reduce grain portion to ¼ cup if cutting calories
Add extra greens for volume without calories
Skip olives if watching sodium
❓ frequently Asked Questions FAQs
Can I use shrimp or salmon?
Yes. Shrimp cooks in 2–3 minutes. Salmon adds healthy fats but slightly higher calories.
Is this good for dinner?
Perfect—light, filling, and easy to digest.
Can I meal prep?
Yes. Store components separately for 2 days.
Is this low-carb?
Yes if you skip grains or replace with cauliflower rice.
🧮 Nutritional Information
Calories: 360 kcal
Protein: 35 g
Carbs: 28 g
Fat: 14 g
Fiber: 6 g