20-Minute Mediterranean Salmon Bowl | Easy Healthy Dinner
Description
This Mediterranean Salmon Bowl is a fresh, vibrant, and nutrient-packed meal ready in just 20 minutes. Featuring perfectly seasoned salmon, fluffy grains, crisp veggies, tangy olives, and creamy tzatziki, it’s a balanced dish bursting with flavour and wholesome goodness.
Servings
Serves: 2–3 bowls
Ingredients
Salmon:
- 2 salmon fillets
- 1 tbsp olive oil
- 1 tsp paprika
- 1/2 tsp garlic powder
- 1/2 tsp oregano
- Salt & black pepper
- Juice of 1/2 lemon 🍋
Base:
- 1 cup cooked quinoa or rice
Toppings:
- 1 cup cherry tomatoes (halved) 🍅
- 1 cup cucumber (diced) 🥒
- 1/3 cup red onion (chopped)
- 1/3 cup kalamata olives 🫒
- 1/3 cup feta cheese (crumbled) 🧀
Tzatziki Sauce:
- 1/2 cup Greek yogurt
- 1/4 cup grated cucumber (squeezed dry)
- 1 tsp garlic (minced)
- 1 tbsp lemon juice
- 1 tbsp fresh dill 🌿
- Salt & pepper
Instructions
- Cook salmon:
Heat olive oil in a pan. Season salmon with spices, salt, pepper, and lemon juice.
Cook for 4–5 minutes per side until flaky. - Prepare base:
Cook quinoa or rice if not already prepared. - Make tzatziki:
Mix yogurt, cucumber, garlic, lemon juice, dill, salt, and pepper. - Assemble bowls:
Add grains to bowl, then arrange salmon, tomatoes, cucumber, onion, olives, and feta. - Finish:
Top with tzatziki and a squeeze of lemon.
Notes
- Use fresh salmon for best taste
- Squeeze water from cucumber for thick tzatziki
- Customize toppings easily
Tips
- Add hummus for extra creaminess
- Use brown rice for more fiber
- Add chickpeas for extra protein 🫘
Nutritional Info (Approx per serving)
- Calories: 520
- Protein: 35g
- Fat: 28g
- Carbs: 35g
Benefits
- Rich in omega-3 from salmon 🐟
- High-protein balanced meal 💪
- Packed with fresh vegetables
- Supports heart and brain health
Q&A
Q: Can I bake the salmon instead?
A: Yes, bake at 400°F (200°C) for 12–15 minutes.
Q: Can I meal prep this?
A: Yes, store components separately for up to 3 days.
Q: Can I make it dairy-free?
A: Use dairy-free yogurt or skip tzatziki.
Q: What can I substitute for salmon?
A: Chicken, shrimp, or tofu.