Mediterranean Bowl with Salmon – The Actual Meals Dietitians

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A wholesome quinoa bowl full with lemon-herb marinated salmon, garbanzo bean salad, tender quinoa, crisp greens, feta cheese, kalamata olives, and topped with home made Tzatziki. This Mediterranean Bowl with Salmon is hearty, wholesome, scrumptious, and makes for the proper prep-ahead meal. It’s a balanced bowl together with an incredible supply of high quality protein, wholesome fat, and fiber. 

Mediterranean Bowl with Salmon in a light colored bowl with a gold fork.

Grain bowl, quinoa bowl, salmon bowl, Mediterranean bowl – name it what you need! It’s scrumptious!

In the event you’re in search of a brand new technique to get pleasure from salmon, you’ve come to the fitting place! This grain bowl has all of it. It’s flavorful, it’s hearty, it’s wholesome and it’s good for meal prep.

The mixture of elements on this bowl is impressed by Mediterranean delicacies. Coronary heart-healthy olive oil, omega-3 wealthy wild-caught salmon, kalamata olives, wealthy feta cheese, garbanzo beans, completely cooked quinoa (or couscous), lemon juice, cherry tomatoes, recent dill, avocado, and home made Tzatziki are all a part of this scrumptious Mediterranean bowl.

This recipe does take a bit bit longer to make as in comparison with most of our recipes we share right here on the weblog however I promise, it’s value it! PLUS this salmon bowl is well-balanced with high quality protein, wholesome fat, and fiber so you actually don’t have to make anything to serve with this bowl.

Moreover, this recipe will be prepped forward (in elements or as a complete) —  I’ll share extra on that under!

Four salmon fillets for the Mediterranean bowl. The salmon fillets are on a sheet pan marinating in a lemon-herb marinade and topped with fresh herbs and a couple lemon wedges.

Elements for Mediterranean Salmon Bowl

For the lemon-herb marinade you have to the next:

  • Further virgin olive oil – we like Primal Kitchen Olive Oil
  • Lemon juice – we like to make use of recent lemon juice. Take a look at this handbook juicer here.
  • Recent oregano leaves – could substitute dried oregano
  • Recent dill -may substitute dried dill
  • Garlic cloves – mmmmm garlic!
  • Honey or maple syrup – for a contact of sweetness!
  • Sea salt & pepper 

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For the quinoa bowl you have to the next:

  • Wild-caught salmon fillets – could substitute any protein of your alternative. Shrimp or rooster would additionally work nice!
  • Cooked quinoa – you could possibly substitute couscous (not gluten-free), white or brown rice, and even cauliflower rice to make this recipe grain-free.
  • Romaine or combined greens – or any greens of alternative.
  • English cucumber – or any number of cucumber.
  • Cherry tomatoes – or any number of tomatoes.
  • Purple onion 
  • Garbanzo beans 
  • Pitted kalamata olives 
  • Feta cheese – omit for dairy-free.
  • Avocado 

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Garbanzo bean salad ingredients for the Mediterranean Bowls in a clear glass bowl. Includes sliced red onion, cherry tomatoes, sliced cucumber, garbanzo beans, herbs and oil.

The way to make Mediterranean Bowl with Salmon

  1. Step 1: Preheat the oven to 425℉.
  2. Step 2: In a small bowl mix the marinade elements. Place the salmon in a shallow dish. Pour half of the marinade over the salmon and marinate for Quarter-hour whilst you start to arrange the remainder of the elements. Save the remaining marinade for step 4.
  3. Step 3: When the marinating time is up, place salmon, pores and skin aspect down on a baking sheet lined with parchment paper. Bake in a preheated oven for 9-12 minutes or till salmon is cooked by way of and flakes simply. Take away from the oven and let relaxation for five minutes. If wanted, cowl loosely with foil to maintain heat.
  4. Step 4: In a bowl mix the sliced cucumber, cherry tomatoes, crimson onion, and garbanzo beans. Toss with the remaining marinade. Put aside.
  5. Step 5: For the Tzatziki, mix the entire Tzatziki elements in a bowl and blend gently to mix. Put aside. 
  6. Step 6: Assemble the bowls as you please. Place a handful of greens in every bowl. Divide the marinated cucumber, cherry tomato, garbanzo bean combination amongst the bowls. Repeat with quinoa. Add a salmon fillet (pores and skin ought to simply take away from fillet) to the bowls. Lastly, high with an enormous dollop of Tzatziki, feta cheese crumbles, pitted kalamata olives, and avocado slices. 

The way to make Tzatziki

Tzatziki is simple to make and the proper topping for the Mediterranean and Greek-inspired recipes like this Salmon Bowl in addition to our Greek Chicken Kebabs, Feta Spinach Turkey Burgers, Mediterranean Steak Bowls, or Greek Quinoa Salad

Right here’s what you’ll want.

  • English cucumber – grated and squeezed to take away water. Not the entire water must be eliminated, just a bit bit in order that the cucumber isn’t extraordinarily watery. Take a look at this grater.
  • Plain Greek yogurt – any plain greek yogurt will work (non-fat, 2%, or entire). For a dairy-free or Whole30 Tzatziki, attempt our Paleo Tzatziki Sauce.
  • Lemon juice – we like to make use of recent lemon juice. Take a look at this handbook juicer here.
  • Olive oil or avocado oil – Primal Kitchen Olive Oil or Avocado Oil
  • Recent dill – You may additionally use dried dill if you want. Though, recent dill does give it a extra genuine taste.
  • Garlic cloves – extra garlic!
  • Salt & pepper

To make the Tzatziki, merely mix the entire Tzatziki elements in a bowl and blend gently to mix. Retailer within the fridge in an hermetic container for as much as 5 days. 

Mediterranean Bowl with Salmon in a light colored bowl.

The way to meal prep Mediterranean Bowls

These quinoa bowls are completely meal-prep pleasant! The type of recipe you may make on a Sunday to get pleasure from for lunches within the days to return. Listed below are a couple of solutions on how one can prep the Mediterranean Grain Bowls forward, whether or not it’s for a weekend meal prep or to get a leap begin on weeknight dinner.

  • Weekend meal prep: observe the recipe as written. Permit the salmon to chill earlier than assembling the bowls or on this case meal prep containers (like these ones). As soon as salmon has cooled, assemble the bowls, leaving off the Tzatziki and avocado. The avocado will flip brown so it’s greatest so as to add that proper earlier than serving. Moreover, the Tzatziki may make among the different elements a bit soggy if set too lengthy, so we advocate including a dollop simply earlier than having fun with it! Retailer the Tzatziki in a glass container within the fridge for as much as 5 days. Benefit from the ready bowls inside 4 days of assembling.
  • Dinner prep: when you plan to make this recipe for a weeknight dinner and wish to get a leap begin, there are a number of steps you’ll be able to sort out the day or two earlier than you propose to serve the salmon bowls. These steps are as follows – make the marinade (save marinating for the day of), make the quinoa, make the garbanzo bean salad, and make the Tzatziki. Retailer all of this stuff in separate containers and place them within the fridge. All you may have left is to bake the salmon and assemble the bowls, making this a simple weeknight dinner!

Mediterranean Bowl with Salmon in a light colored bowl with a gold fork.

The way to make quinoa for this Mediterranean Grain Bowl

To organize quinoa: mix 1 half rinsed quinoa (½ cup) with 2 components water (1 cup) in a small saucepan. Convey to a boil over medium-high warmth. Then lower the warmth to take care of a simmer. Cook dinner till quinoa absorbs all of the liquid (this could take about 10-Quarter-hour. Take away from warmth, cowl and let sit for five minutes. Lastly, take away lid and fluff quinoa with a fork. 

Different bowls you’ll love:

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Let’s Get Cookin’

Mediterranean Bowl with Salmon

A wholesome quinoa bowl full with lemon-herb marinated salmon, garbanzo bean salad, tender quinoa, crisp greens, feta cheese, kalamata olives, and topped with home made Tzatziki. This Mediterranean Bowl with Salmon is hearty, wholesome, scrumptious, and makes for the proper prep-ahead meal.

  • Creator: Stacie Hassing
  • Prep Time: 30 min
  • Cook dinner Time: 12 min
  • Complete Time: 42 minutes
  • Yield: 45 servings 1x
  • Class: Gluten-free
Mediterranean bowl with salmon fillet in a speckled bowl topped with tzatziki sauce

Elements

Marinade:

  • ½ cup additional virgin olive oil
  • 1 lemon, juiced (~3-4 Tbsp.) 
  • 2 Tbsp. recent oregano leaves (could substitute 2 tsp. dried)
  • 1 Tbsp. recent dill, roughly chopped (could substitute 2 tsp. dried)
  • 2 cloves garlic, minced
  • 1  tsp. honey or maple syrup 
  • ½ tsp. sea salt
  • ¼ tsp. black pepper

Bowl:

  • 4 salmon fillets (1-1 ¼ lbs.)
  • 1 ½ cups cooked quinoa* 
  • 4 cups romaine or combined greens
  • 1 cup sliced English cucumber
  • 1 cup halved cherry tomatoes
  • ½ cup sliced crimson onion
  • 1 can garbanzo beans, drained and rinsed
  • ⅓ cup pitted kalamata olives, halved
  • ½ cup feta cheese, crumbled
  • 1 avocado, sliced or diced

Tzatziki:

  • ½ cup grated English cucumber, squeezed to take away water*
  • ½ cup plain Greek yogurt
  • 1 ½ Tbsp. lemon juice
  • 1 Tbsp. additional virgin olive oil
  • 1 Tbsp. recent dill (could substitute 1 tsp. dried)
  • 2 cloves garlic, minced
  • ¼ tsp. sea salt
  • ¼ tsp. black pepper 

Directions

  1. Preheat the oven to 425℉.
  2. In a small bowl mix the marinade elements. Place salmon in a shallow dish. Pour half of the marinade over the salmon and marinate for Quarter-hour whilst you start to arrange the remainder of the elements. Save the remaining marinade for step 4.
  3. When marinating time is up, place salmon, pores and skin aspect down on a baking sheet lined with parchment paper. Bake in a preheated oven for 9-12 minutes or till salmon is cooked by way of and flakes simply. Take away from the oven and let relaxation for five minutes. If wanted, cowl loosely with foil to maintain heat.
  4. In a bowl mix the sliced cucumber, cherry tomatoes, crimson onion, and garbanzo beans. Toss with the remaining marinade. Put aside.
  5. For the Tzatziki sauce, mix the entire Tzatziki sauce elements in a bowl and blend gently to mix. Put aside. 
  6. Assemble 4 or 5 bowls as you please. Place a handful of greens in every bowl. Divide the marinated cucumber, cherry tomato, garbanzo bean combination amongst the bowls. Repeat with quinoa. Add a salmon fillet (pores and skin ought to simply take away from fillet) to the bowls. Lastly, high with an enormous dollop of Tzatziki, feta cheese crumbles, pitted kalamata olives, and avocado. 

Notes

*To organize quinoa: mix 1 half rinsed quinoa (½ cup) with 2 components water (1 cup) in a small saucepan. Convey to a boil over medium-high warmth. Then lower the warmth to take care of a simmer. Cook dinner till quinoa absorbs all of the liquid. About 10-Quarter-hour. Take away from warmth. Cowl and let sit for five minutes. Take away lid and fluff quinoa with a fork. 

Diet

  • Serving Dimension: 1/5 of recipe
  • Energy: 545
  • Sugar: 6 g
  • Sodium: 900 mg
  • Fats: 29 g
  • Saturated Fats: 6 g
  • Carbohydrates: 36 g
  • Fiber: 9 g
  • Protein: 34 g

Pin now, make later!

 


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Picture Credit score: The images on this weblog put up have been taken by Jess of Plays Well with Butter

About Stacie Hassing

Stacie is a Licensed and Registered Dietitian from rural southern Minnesota the place she, her husband and daughter reside with their two pups. She’s a co-founder of The Actual Meals RDs and content material creator of easy and healthful recipes. She loves all types of health and has a ardour to encourage as many as she will be able to stay a more healthy and happier life each out and in of the kitchen – the driving power behind the co-development of the The Actual Meals RDs model.

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