Mediterranean salmon salad rice bowl

 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

Leave a Comment