Mediterranean Salmon & Lentil Bowl
Description
This vibrant Mediterranean-inspired bowl combines tender, flaky salmon with hearty lentils, fresh vegetables, and a zesty lemon-garlic dressing. Packed with protein, fiber, and healthy fats, it’s a balanced meal that’s both satisfying and refreshing.
Time Required
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Ingredients
For the Salmon
2 salmon fillets
2 tbsp olive oil
1 tsp paprika
1 tsp dried oregano
½ tsp garlic powder
Salt & black pepper (to taste)
Juice of ½ lemon
For the Lentils
1 cup cooked lentils (green or brown)
1 tbsp olive oil
½ tsp cumin
Salt to taste
For the Bowl
1 cup cherry tomatoes (halved)
1 cucumber (diced)
¼ red onion (thinly sliced)
¼ cup kalamata olives (pitted)
¼ cup crumbled feta cheese
1 cup baby spinach or arugula
For the Lemon Garlic Dressing
3 tbsp olive oil
1 tbsp lemon juice
1 clove garlic (minced)
1 tsp honey (optional)
Salt & pepper to taste
Instructions
1. Prepare the Salmon
Preheat oven to 200°C (400°F).
Place salmon on a baking tray.
Drizzle with olive oil and season with paprika, oregano, garlic powder, salt, and pepper.
Squeeze fresh lemon juice over the top.
Bake for 12–15 minutes until flaky and cooked through.
2. Prepare the Lentils
Heat olive oil in a pan over medium heat.
Add cooked lentils, cumin, and salt.
Sauté for 3–5 minutes until warmed and fragrant.
3. Make the Dressing
In a small bowl, whisk together olive oil, lemon juice, garlic, honey, salt, and pepper.
4. Assemble the Bowl
Start with a base of spinach or arugula.
Add warm lentils.
Arrange tomatoes, cucumber, onion, olives, and feta.
Place the baked salmon on top.
5. Finish & Serve
Drizzle with lemon garlic dressing.
Serve immediately and enjoy!
Serving Suggestions
Pair with warm pita bread or flatbread
Add hummus or tzatziki on the side
Sprinkle toasted seeds (sesame or sunflower) for extra crunch
Frequently Asked Questions
1. Can I use canned lentils?
Yes! Just rinse and drain them well before using.
2. Can I grill the salmon instead?
Absolutely—grill for about 4–5 minutes per side.
3. What can I substitute for feta?
Try goat cheese, ricotta salata, or even avocado for a dairy-free option.
4. Is this meal good for weight loss?
Yes, it’s high in protein and fiber, which helps keep you full longer.
5. Can I make it ahead?
You can prep everything in advance, but assemble just before serving for freshness.
Nutritional Information (Approx. per serving)
Calories: 480–550 kcal
Protein: 35–40g
Carbohydrates: 30–35g
Fat: 22–28g
Fiber: 10–12g