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Mediterranean Grain Bowls with Salmon

Mediterranean Grain Bowls with Salmon: A Wholesome Delight

  • Author: ranime
  • Total Time: 35 mins
  • Yield: 4 servings 1x

Description

A balanced grain bowl featuring perfectly cooked salmon, ancient grains, crisp vegetables, and creamy tzatziki. Packed with omega-3s, fiber, and plant-based protein for a nourishing meal.

Ingredients

Scale
  • Base:
  • 1 cup dry farro or quinoa (or 3 cups cooked)
  • 1 3/4 cups water or broth
  • Salmon:
  • 4 (5 oz) salmon fillets
  • 1 tbsp olive oil
  • 1 tsp dried oregano
  • 1/2 tsp garlic powder
  • 1/2 lemon, juiced
  • Salt & pepper to taste
  • Vegetables:
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/2 red onion, thinly sliced
  • 1 cup Kalamata olives
  • 1 cup shredded purple cabbage
  • Toppings:
  • 1/2 cup tzatziki sauce
  • 1/4 cup crumbled feta cheese
  • 2 tbsp chopped fresh dill
  • 1/4 cup toasted pine nuts
  • Lemon wedges
  • Dressing (optional):
  • 3 tbsp olive oil
  • 1 tbsp red wine vinegar
  • 1 tsp honey
  • 1 tsp Dijon mustard

Instructions

  1. Cook grains: Rinse farro/quinoa. Simmer with water/broth until tender (farro: 25-30 mins, quinoa: 15 mins). Fluff and cool slightly.
  2. Prep salmon: Pat dry, rub with oil, oregano, garlic powder, salt, and pepper. Sear skin-side down in a skillet over medium-high for 4-5 mins. Flip, squeeze lemon juice over, cook 2-3 mins until 145°F internally.
  3. Assemble bowls: Divide grains among bowls. Top with flaked salmon, tomatoes, cucumber, onion, olives, and cabbage.
  4. Finish: Drizzle with tzatziki, sprinkle feta, dill, and pine nuts. Serve with lemon wedges.
  5. Optional: Whisk dressing ingredients and drizzle over.

Notes

  • Meal prep: Components keep 4 days refrigerated (store salmon separately)
  • Vegetarian: Substitute roasted chickpeas or halloumi for salmon
  • Gluten-free: Use quinoa or rice instead of farro
  • Shortcut: Use pre-cooked grains and store-bought tzatziki
  • For extra crispiness: Broil salmon 1-2 mins at the end
  • Prep Time: 15 mins
  • Cook Time: 20 mins
  • Category: Main Course
  • Method: Stovetop
  • Cuisine: Mediterranean

Nutrition

  • Serving Size: 1 bowl
  • Calories: 580
  • Sugar: 8g
  • Sodium: 620mg
  • Fat: 32g
  • Saturated Fat: 6g
  • Unsaturated Fat: 22g
  • Trans Fat: 0g
  • Carbohydrates: 45g
  • Fiber: 8g
  • Protein: 34g
  • Cholesterol: 75mg

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Find it online: https://recipesfood.org/mediterranean-grain-bowls-with-salmon/