If you’re looking for a healthy, flavorful meal that’s easy to prepare, look no further than the Mediterranean Salmon Bowl. This dish combines succulent salmon with grilled vegetables, fresh greens, and a zesty salsa verde dressing, making it a perfect option for lunch or dinner. Here’s everything you need to know to create this delightful bowl at home.
Full Ingredients
For the Salmon:
- 16 ounces salmon fillets (cut into 4 pieces)
- 3 tablespoons extra virgin olive oil
- Juice of 1 lemon
- 2 teaspoons dried dill
- ½ teaspoon salt
- ⅛ teaspoon pepper
For the Bowl:
- 5 ounces mixed greens (such as arugula or spinach)
- 1 pint cherry tomatoes (halved)
- 1 cup feta cheese (crumbled)
- ¼ cup roasted red peppers (chopped)
- ½ cup Kalamata olives (sliced)
- ½ English cucumber (diced)
- 5 green onions (chopped)
- ¼ cup fresh parsley (chopped)
For the Dressing:
- ¼ cup extra virgin olive oil
- Juice of 1 lemon
- 2 garlic cloves (minced)
- 1 teaspoon za’atar or spice of your choice
Cooking Instructions
- Prepare the Salmon:
- Preheat your oven to 400°F. Line a baking sheet with parchment paper.
- Place the salmon fillets on the baking sheet. Brush each fillet with olive oil and lemon juice.
- Season with dried dill, salt, and pepper.
- Bake the Salmon:
- Bake for 15-20 minutes, depending on the thickness of your fillets. The salmon should reach an internal temperature of 145°F and flake easily with a fork.
- Once done, remove from the oven and flake the salmon into large chunks.
- Assemble the Bowls:
- In four bowls, divide the mixed greens, cherry tomatoes, feta cheese, roasted red peppers, olives, cucumbers, green onions, and parsley.
- Top each bowl with chunks of baked salmon.
- Make the Dressing:
- In a small jar or bowl, combine olive oil, lemon juice, minced garlic, and za’atar. Shake or whisk until well combined.
- Drizzle the dressing over each bowl before serving.
- Serve and Enjoy!
Cooking Time
- Prep Time: 15 minutes
- Cook Time: 15-20 minutes
- Total Time: Approximately 30 minutes
Nutritional Information
This Mediterranean Salmon Bowl is not only delicious but also nutritious. Here’s a rough estimate of the calorie count per serving:
| Ingredient | Calories per Serving |
|---|---|
| Salmon (4 oz) | ~240 |
| Olive Oil (1 tbsp) | ~120 |
| Feta Cheese (¼ cup) | ~100 |
| Mixed Greens | ~10 |
| Cherry Tomatoes | ~15 |
| Roasted Red Peppers | ~10 |
| Kalamata Olives | ~40 |
| Cucumber | ~8 |
| Green Onions | ~5 |
| Total | ~648 calories |
Note: Caloric values are approximate and can vary based on specific ingredients used.
Helpful Tips and Notes
- Meal Prep: This dish is perfect for meal prep! You can prepare all components in advance and assemble them just before serving to keep everything fresh.
- Variations: Feel free to customize your bowl by adding grains like quinoa or couscous for extra fiber and texture.
- Storage: Store any leftovers in airtight containers in the refrigerator for up to three days.
Conclusion
The Mediterranean Salmon Bowl is a fantastic way to enjoy a balanced meal packed with flavor and nutrients. Whether you’re preparing it for yourself or entertaining guests, this dish is sure to impress.If you enjoyed this recipe and want more mouth-watering dishes like this one, consider purchasing our eBook filled with delicious recipes! Additionally, don’t miss out on pre-ordering our new cookbook “Deliciously Fit,” which focuses on weight loss and healthy meal options. Happy cooking!
