Mediterranean Salmon Salad Rice Bowl
This vibrant bowl features perfectly roasted or grilled salmon, served over fluffy rice with a mix of Mediterranean veggies, herbs, and a zesty lemon-tahini dressing. It’s healthy, satisfying, and beautiful enough for meal prep or a quick weeknight dinner.
⏱ Time
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Ingredients
For the Salmon
2 salmon fillets (about 150–170g each)
1 tbsp olive oil
1 tsp garlic powder
1 tsp dried oregano
½ tsp paprika
Salt & black pepper, to taste
Juice of ½ lemon
For the Rice
1 cup cooked basmati or jasmine rice (or brown rice/quinoa)
1 tsp olive oil
Pinch of salt and lemon zest (optional)
For the Mediterranean Salad Mix
1 small cucumber, diced
1 cup cherry tomatoes, halved
¼ cup red onion, finely sliced
¼ cup Kalamata olives, pitted & sliced
¼ cup crumbled feta cheese
2 tbsp fresh parsley or mint, chopped
For the Lemon-Tahini Dressing
2 tbsp tahini
1 tbsp olive oil
1 ½ tbsp lemon juice
1 tsp honey or maple syrup
1 clove garlic, minced (optional)
2–3 tbsp warm water (to thin)
Salt & pepper to taste
Instructions
1. Prepare the Salmon
Preheat oven to 200°C (400°F) or heat grill pan over medium-high heat.
Rub salmon with olive oil, garlic powder, oregano, paprika, salt, pepper, and lemon juice.
Roast or grill for 10–12 minutes, until flaky and golden. Set aside to cool slightly.
2. Cook the Rice
Prepare rice according to package directions.
Fluff with a fork and drizzle with a little olive oil and lemon zest for flavor.
3. Make the Salad
In a medium bowl, combine cucumber, cherry tomatoes, onion, olives, feta, and herbs.
Toss lightly with olive oil and a pinch of salt.
4. Prepare the Dressing
In a small bowl, whisk together tahini, olive oil, lemon juice, honey, garlic, and water until creamy and smooth.
Adjust thickness by adding more water if needed.
5. Assemble the Bowls
Add a base of rice to each bowl.
Top with Mediterranean salad mixture.
Add pieces of salmon on top.
Drizzle generously with lemon-tahini dressing.
6. Serve & Enjoy
Garnish with extra herbs, a sprinkle of feta, or a squeeze of lemon juice before serving.
Tips & Variations
Add avocado slices or roasted chickpeas for extra texture and creaminess.
Substitute yogurt dressing instead of tahini for a lighter, tangy flavor.
Use cauliflower rice or quinoa for a lower-carb version.
Meal prep: Store the ingredients separately and assemble fresh before eating.
frequently asked questions FAQs
Q: Can I use canned salmon?
Yes! Use high-quality canned salmon — just drain it well and season lightly before adding.
Q: Can I serve it cold?
Absolutely! It’s delicious as a cold lunch bowl or picnic meal.
Q: What other protein can I use?
Grilled chicken, shrimp, or halloumi cheese are great alternatives.
Nutrition information
Calories: 520 kcal
Protein: 35
Carbs: 40g
Fat: 22g
Fiber: 5g
Omega-3s: High