Mediterranean Salmon Bowl
Roasted salmon, crisp fresh vegetables, and hearty grains are topped with a creamy lemon yogurt sauce in this delicious Mediterranean salmon bowl. It's a healthy meal that will have you feeling energized and satisfied!
Servings: 4
Ingredients
For Salmon:
- 1 ½ pounds salmon (see note)
- 1 tablespoon olive oil
- 1 teaspoon lemon zest (from ½ lemon)
- 1 teaspoon dried oregano
- ½ teaspoon smoked paprika
- ½ teaspoon kosher salt
- ¼ teaspoon coarse ground black pepper
For Lemon Yogurt Sauce:
- ¾ cup plain yogurt (use regular unflavored yogurt, not Greek yogurt)
- 1 ½ tablespoons fresh lemon juice (zest lemon first!)
- 1 tablespoon olive oil
- 1 tablespoon chopped fresh dill or parsley (or both)
- 1 small garlic clove (finely minced or pressed)
- ½ teaspoon lemon zest
- ¼ teaspoon kosher salt
For Bowl:
- 2 cups cooked quinoa, rice, or farro
- 1 cup diced or thinly sliced cucumber
- 1 cup halved cherry tomatoes
- ¼ cup finely diced red onion
Optional Toppings:
- Kalamata olives, crumbled feta cheese, sliced avocado, fresh herbs (parsley, dill, oregano, or chives)
Instructions
- If you plan on serving the bowls with quinoa, rice, or farro, get that cooking before you get started.2 cups cooked quinoa, rice, or farro
- Preheat oven to 400°F. Line a sheet pan with foil.
- In a small bowl, mix olive oil, lemon zest, oregano, smoked paprika, salt and pepper. Pat salmon dry with paper towels and arrange on sheet pan. Rub the seasoning mixture over the top side of the salmon.1 tablespoon olive oil, 1 teaspoon lemon zest, 1 teaspoon dried oregano, ¼ teaspoon coarse ground black pepper, 1 ½ pounds salmon
- Roast salmon for about 15 minutes, or until salmon flakes easily with a fork and reaches 140°F in the center (it will continue to cook slightly as it rests). Cooking time varies depending on the thickness of the salmon fillet. Let salmon rest 5 minutes, then flake into large pieces.
- While the salmon cooks, prep the other bowl ingredients. In a small bowl, whisk together the lemon yogurt sauce ingredients until smooth.¾ cup plain yogurt, 1 ½ tablespoons fresh lemon juice, 1 tablespoon olive oil, 1 tablespoon chopped fresh dill or parsley , 1 small garlic clove, ½ teaspoon lemon zest, ¼ teaspoon kosher salt
- Halve the cherry tomatoes, chop the cucumbers, and dice the red onions.1 cup diced or thinly sliced cucumber, 1 cup halved cherry tomatoes, ¼ cup finely diced red onion
- To assemble the bowls, divide the cooked grains among 4 shallow bowls. Top with flaked salmon, tomatoes, cucumbers, and onions. Add extra toppings, if desired. Drizzle the bowl with lemon yogurt sauce; season with salt and freshly ground black pepper.
- Serve immediately.
Notes
- Salmon: Purchase one large fillet or smaller cuts that equal approximately 1 ½ pounds. The salmon can be skin on or skin off; once the salmon is roasted, the skin will easily separate from the salmon.
- Sauce: Regular plain yogurt rather than Greek yogurt works better for the sauce; Greek yogurt tends to be too thick and tangy. The sauce can be prepped up to a day ahead of time and refrigerated. Stir well before using.
- Variations: Instead of lemon yogurt sauce, top the bowl with tzatziki or hummus. Greek salad dressing or Italian dressing also work well if you don't want a creamy topping. Different vegetables can be used in place of the cucumbers, tomatoes, and onion, or in addition to them. If you're not a garlic fan, it can be omitted from the sauce.
- Storage: Store the salmon, grains, vegetables, and sauce separately for up to 3 days; assemble the bowls just before serving. If you want to reheat the salmon and grains, microwave at 50% power until just warm; try not to overheat them.
Nutrition
Serving: 6ounces salmon with quinoa, vegetables, sauce | Calories: 462kcal | Carbohydrates: 26g | Protein: 40g | Fat: 21g | Saturated Fat: 4g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 10g | Cholesterol: 100mg | Sodium: 544mg | Potassium: 1229mg | Fiber: 4g | Sugar: 5g | Vitamin A: 465IU | Vitamin C: 14mg | Calcium: 115mg | Iron: 3mg
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