Mediterranean Salmon Bowl with Brown Rice
Description:
This Mediterranean Salmon Bowl is a vibrant, healthy meal loaded with omega-3-rich salmon, nutty brown rice, fresh vegetables, and a zesty tzatziki-style sauce. It’s perfect for meal prep, dinner, or a protein-packed lunch.
⏱️ Prep and Cook Time:
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 2 bowls (double for 4 servings)
Ingredients:
For the Salmon:
2 salmon fillets (5–6 oz each, skin-on or skinless)
1 tbsp olive oil
Juice of ½ lemon
1 tsp dried oregano
1 garlic clove, minced
Salt and pepper to taste
For the Brown Rice:
1 cup cooked brown rice (½ cup uncooked)
½ tsp olive oil
Pinch of salt
Bowl Toppings:
½ cup cherry tomatoes, halved
½ cucumber, diced
¼ red onion, thinly sliced
¼ cup Kalamata olives, pitted and halved
¼ cup feta cheese, crumbled
¼ cup hummus (optional)
Yogurt Sauce (Tzatziki-style):
½ cup plain Greek yogurt
1 small garlic clove, grated
1 tbsp lemon juice
1 tbsp fresh dill or mint, chopped
Salt to taste
Instructions:
1. Marinate and Cook the Salmon:
In a bowl, mix olive oil, lemon juice, oregano, minced garlic, salt, and pepper.
Rub the marinade over the salmon and let sit for 10 minutes (optional but flavorful).
Heat a non-stick skillet over medium-high heat. Cook salmon 4–5 minutes per side until cooked through and crispy on the outside. Set aside to rest.
2. Cook the Brown Rice:
If not using pre-cooked rice, cook ½ cup brown rice according to package instructions (~20–25 minutes). Fluff with a fork and mix with olive oil and salt.
3. Make the Yogurt Sauce:
Mix Greek yogurt, garlic, lemon juice, dill, and a pinch of salt in a small bowl. Stir well and chill if needed.
4. Assemble the Bowl:
Start with a bed of warm brown rice.
Add cooked salmon (whole or flaked).
Arrange tomatoes, cucumber, onion, olives, and feta cheese around the salmon.
Add a dollop of hummus and drizzle with yogurt sauce.
Garnish with extra dill or lemon wedges if desired.
Nutritional Information (Per Serving/Bowl):
Nutrient Amount
Calories ~550–600 kcal
Protein ~35 g
Carbohydrates ~40 g
Fiber ~6 g
Total Fat ~30 g
Saturated Fat ~6 g
Sugars ~6 g
Sodium ~600 mg (depends on feta and olives)
Omega-3 Fatty Acids High (from salmon)
Nutrition varies depending on toppings and sauce quantity. For lower sodium, use reduced-salt feta and rinse olives.
Frequently Asked Questions (FAQ)
Q1: Can I use quinoa instead of brown rice?
A: Yes! Quinoa is a great gluten-free and protein-rich alternative that cooks faster than brown rice.
Q2: How long does this bowl keep in the fridge?
A: The components last 3–4 days in the fridge when stored separately. Reheat the rice and salmon, then assemble.
Q3: Can I bake the salmon instead?
A: Absolutely. Bake at 400°F (200°C) for 12–15 minutes or until the internal temp reaches 145°F (63°C).
Q4: Is this recipe dairy-free?
A: It can be! Omit the feta and use a dairy-free yogurt (like coconut-based) for the sauce.
Q5: Can I meal-prep this?
A: Yes. Store rice, salmon, and veggies separately. Assemble just before
eating for best texture.