Oh, let me tell you about one of my absolute favorite dishes: the Mediterranean Bowl with Salmon! This recipe is a daily reminder of sunny afternoons spent on the coast, feeling the gentle breeze while enjoying fresh, colorful meals. Whenever I make this dish, it transports me back to those blissful summer days, and I can practically smell the sea salt in the air. Plus, it’s packed with nutrition and flavor, making it perfect for quick weeknight dinners or relaxing brunches with friends.
I love how versatile this Mediterranean Bowl is! You can tweak it based on what you have on hand or what’s in season, and still end up with something fantastic. Who knew healthy eating could be this tasty? Now let’s dive into the ingredients that make this bowl a winner.
What’s in Mediterranean Bowl with Salmon?
– Salmon fillets: The star of the show! These fillets are rich in Omega-3 fatty acids and protein. For the freshest flavor, I prefer purchasing wild-caught salmon, but farmed works too.
– Quinoa or couscous: I love using quinoa for its nutty flavor and health benefits, but couscous adds a delightful softness when I’m craving comfort. Choose either based on your mood!
– Chickpeas: Canned chickpeas are a fantastic source of plant-based protein and fiber, giving the bowl a satisfying heartiness. Just make sure to drain and rinse them well.
– Cherry tomatoes: These little bursts of sweetness brighten up the dish and are super fun to eat! You can’t go wrong with their juicy goodness.
– Cucumber: The crisp crunch of diced cucumber adds a refreshing bite and balances the dish beautifully.
– Red onion: Thinly sliced red onion brings a zesty punch to the bowl. If it’s a bit too sharp for your taste, try rinsing it in cold water to mellow out the flavor.
– Kalamata olives: These salty, briny delights offer a depth of flavor that really ties everything together. I suggest pitted and halved for easy eating!
– Avocado: Is there anything better than creamy avocado? It adds richness and healthy fats, plus it complements all the other flavors perfectly.
– Mixed greens: I usually go for a blend of arugula and spinach for a tasty base, but feel free to use whatever you have on hand!
– Feta cheese: Crumbled feta is the perfect finishing touch, lending a tangy flavor that enhances the Mediterranean vibes.
– Fresh herbs (parsley or dill): These add that pop of freshness that makes everything sing. I’d grab a handful, chop it up, and sprinkle generously!
– Olive oil: A drizzle of good quality olive oil elevates the dish; it’s rich in healthy fats and flavor. I’m a huge fan of extra virgin olive oil.
– Lemon juice: This brightens it all up so nicely with a zesty tang! Fresh is best, but bottled works in a pinch.
– Salt and pepper: Simple but essential for bringing the flavors of each ingredient to life.
Is Mediterranean Bowl with Salmon Good for You?
Oh, you bet! This Mediterranean Bowl is not just a feast for the eyes but also an absolute powerhouse of nutrients.
– Salmon: It’s loaded with heart-healthy Omega-3s, which are fantastic for brain health and reducing inflammation.
– Quinoa: It’s a complete protein, meaning it contains all nine essential amino acids. Plus, it’s high in fiber, so it keeps you feeling full longer.
– Chickpeas: These little legumes are great for digestion and help stabilize blood sugar levels.
– Feta cheese: While cheese might be high in calories, a little goes a long way. It’s rich in calcium and protein, and the flavor packs a punch!
However, do keep in mind that if you’re watching your sodium intake, you may want to adjust the amount of olives and feta you use, as each can bring extra salt into the dish.
Ingredients List
This recipe serves 2-3 bowls:
– 2 salmon fillets (about 6 oz each)
– 1 cup quinoa or couscous
– 2 cups water or vegetable broth
– 1 can chickpeas, drained and rinsed
– 1 cup cherry tomatoes, halved
– 1 cucumber, diced
– 1/4 red onion, thinly sliced
– 1/2 cup Kalamata olives, pitted and halved
– 1 avocado, sliced
– 2 cups mixed greens (e.g., arugula, spinach)
– 1/4 cup feta cheese, crumbled
– 2 tbsp fresh parsley or dill, chopped
– 2 tbsp olive oil
– Juice of 1 lemon
– Salt and pepper to taste
– Optional: Fresh thyme or dill for garnish
How to Make Mediterranean Bowl with Salmon?
1. Preheat your oven to 400°F (200°C). Line a baking dish with parchment paper for easy cleanup – I love this step!
2. Season the salmon fillets with olive oil, salt, pepper, and if you’re feeling fancy, some chopped thyme or dill. Place them skin-side down in the prepared dish and bake for 12-15 minutes, or until they’re cooked through and flaky. Your kitchen will smell divine!
3. While the salmon is baking, rinse your quinoa or couscous under cold water. In a medium saucepan, add it along with 2 cups of water or vegetable broth. Bring it to a boil, reduce to a simmer, cover, and cook according to package instructions until lovely and fluffy. (Quinoa takes about 15 minutes, while couscous takes just 5!)
4. In a large bowl, mix together the chickpeas, cherry tomatoes, cucumber, red onion, olives, and avocado. Drizzle with olive oil and lemon juice, then season with salt and pepper. Toss gently to combine, and try not to eat everything straight from the bowl – it’s a real struggle!
5. To assemble, divide your mixed greens into serving bowls. Top each with a generous scoop of either quinoa or couscous, followed by the vegetable mixture and a perfectly cooked salmon fillet.
6. Finish by sprinkling with crumbled feta cheese, a little bit of fresh parsley or dill, and any additional toppings you love.
7. Serve immediately! Enjoy it warm or at room temperature; this bowl is versatile!
Perfect Pairing Suggestions for Your Mediterranean Bowl
– Don’t be afraid to mix it up with additional veggies like bell peppers or radishes—get creative!
– Drizzle a little balsamic reduction over the top for a sweet tang— yum!
– This dish pairs wonderfully with a glass of white wine or a refreshing iced tea.
– Leftovers (if there are any) make a fantastic lunch the next day!
Make sure to give this Mediterranean Bowl with Salmon a try, and feel free to put your spin on it! I can’t wait to hear how yours turns out! Share your experience, add some of your favorite toppings, and let the sunny Mediterranean vibes shine in your kitchen! Enjoy!
