Mediterranean salmon bowl is the perfect blend of wholesome and vibrant. This bowl brings together juicy oven-baked salmon, herby quinoa, crisp veggies, and creamy tzatziki for a refreshing yet satisfying meal. Packed with protein, healthy fats, and bold flavors, it’s ideal for lunch, dinner, or meal prep. Plus, it comes together in under 40 minutes—making it an excellent go-to for busy weeknights that doesn’t sacrifice flavor or nutrition.
Table of Contents
Why You’ll Love This Recipe
- Balanced and packed with protein
- Full of Mediterranean flavor
- Great for meal prep or quick dinners
- Easily customizable (vegan & gluten-free options)
- Looks just as good as it tastes
Ingredients
For the Salmon & Marinade
- 2 salmon fillets (6 oz each)
- 2 tbsp olive oil
- 2 tbsp lemon juice
- 1 tsp dried oregano
- ½ tsp garlic powder
- 1 tsp honey or maple syrup
- ½ tsp salt
- ¼ tsp black pepper
For the Bowl
- 1 cup cooked quinoa or couscous
- 1 cup mixed greens or arugula
- ½ cup cherry tomatoes, halved
- ½ cucumber, diced
- ¼ small red onion, thinly sliced
- ½ cup canned chickpeas, drained
- ¼ cup kalamata olives, pitted
- ¼ cup crumbled feta
- ½ avocado, sliced
Tzatziki Sauce
- ½ cup Greek yogurt
- ¼ cup grated cucumber (squeezed dry)
- 1 tbsp lemon juice
- 1 clove garlic, minced
- 1 tsp fresh or dried dill
- Salt & pepper, to taste
Instructions
- Marinate the salmon
In a small bowl, whisk olive oil, lemon juice, oregano, garlic powder, honey, salt, and pepper. Place salmon fillets in a dish and coat with the marinade. Let sit for 10–15 minutes. - Bake the salmon
Preheat oven to 400°F. Place salmon skin-side down on a lined baking sheet and bake for 12–14 minutes or until flaky and cooked through. Let rest 2 minutes before serving. - Make the tzatziki
In a bowl, combine yogurt, grated cucumber, lemon juice, garlic, dill, salt, and pepper. Stir well and refrigerate until ready to serve. - Assemble the bowls
In each bowl, layer quinoa, greens, tomatoes, cucumber, red onion, chickpeas, olives, and avocado. Top with a salmon fillet and drizzle with tzatziki sauce. Garnish with feta and extra lemon juice if desired.
Recipe Details
Prep Time: 15 minutes
Cook Time: 14 minutes
Total Time: 30–35 minutes
Servings: 2
Difficulty: Easy
Nutrition Facts (Per Bowl)
- Calories: ~500
- Protein: 30g
- Carbs: 30g
- Fat: 36g
- Fiber: 8g
- Sugar: 6g
- Sodium: 620mg
Values are estimates based on standard ingredients.
Tips & Variations
- Grains: Sub quinoa with brown rice, orzo, or farro.
- Protein: Use grilled chicken, tofu, or falafel instead of salmon.
- Vegan version: Omit feta and use coconut yogurt in the sauce.
- Extra crunch: Add toasted pine nuts or pita chips.
- Make ahead: Store cooked salmon and bowl components separately for 3–4 days.
FAQs
Can I use frozen salmon?
Yes, just thaw completely and pat dry before marinating and baking.
What can I substitute for tzatziki?
Try hummus, tahini dressing, or garlic yogurt.
Can I meal prep this?
Absolutely—store ingredients in separate containers and assemble when ready to eat.
Is it gluten-free?
Yes, if you use quinoa or another gluten-free grain.
Mediterranean Salmon Bowl
Equipment
- Baking sheet
- Mixing bowls
- Chef’s knife & cutting board
- – Grater
Ingredients
- Salmon & Marinade
- 2 salmon fillets
- 2 tbsp olive oil
- 2 tbsp lemon juice
- 1 tsp oregano
- ½ tsp garlic powder
- 1 tsp honey
- Salt & pepper
- Bowl Ingredients
- 1 cup quinoa or couscous
- 1 cup greens
- ½ cup cherry tomatoes
- ½ cucumber diced
- ¼ red onion sliced
- ½ cup chickpeas
- ¼ cup olives
- ¼ cup feta
- ½ avocado
- Tzatziki
- ½ cup Greek yogurt
- ¼ cup grated cucumber
- 1 tbsp lemon juice
- 1 clove garlic minced
- 1 tsp dill
- Salt & pepper
Instructions
- Whisk marinade ingredients. Coat salmon and marinate 15 mins.
- Bake salmon at 400°F for 12–14 mins.
- Mix all tzatziki ingredients and chill.
- Assemble bowls with quinoa, veggies, and salmon.
- Drizzle with tzatziki, sprinkle feta, and serve.
Notes
Conclusion
The Mediterranean salmon bowl is proof that healthy food can be colorful, crave-worthy, and easy. It’s light enough for summer, filling enough for winter, and flexible enough for whatever’s in your fridge. Pair with warm pita, a glass of white wine, or keep it simple with lemon water—it works every time.