Mediterranean Salmon Bowl with Brown Rice & Veggies
This vibrant Mediterranean Salmon Bowl is a fresh, wholesome meal packed with flaky roasted salmon, nutty brown rice, colorful veggies, and sweet corn — all topped with a zesty lemon-herb dressing. It’s quick, nourishing, and layered with Mediterranean flavor, making it perfect for meal prep or a satisfying weeknight dinner.
Total Time
Prep Time: 15 minutes
Cook Time: 15–18 minutes
Total Time: 30–35 minutes
Ingredients
For the Salmon:
2 salmon fillets (5–6 oz each), skin on or off
1 tablespoon olive oil
Juice of ½ lemon
1 garlic clove, minced
½ teaspoon dried oregano
½ teaspoon paprika
Salt and black pepper, to taste
For the Bowl:
1 cup cooked brown rice (or quinoa)
1 cup cherry tomatoes, halved
½ cucumber, diced
¼ red onion, thinly sliced
½ cup corn (fresh, frozen, or canned; if using frozen, thaw it first)
½ avocado, sliced (optional)
¼ cup crumbled feta cheese (optional)
A handful of fresh parsley or mint, chopped
Lemon wedges, for serving
For the Lemon-Herb Dressing:
2 tablespoons olive oil
1 tablespoon lemon juice
1 teaspoon Dijon mustard (optional for tang)
1 garlic clove, minced
1 tablespoon chopped fresh parsley or dill
Salt and pepper, to taste
Instructions
Step 1: Cook the Salmon
Preheat oven to 400°F (200°C), or heat a skillet over medium heat.
Rub salmon with olive oil, lemon juice, garlic, oregano, paprika, salt, and pepper.
Option 1 (Oven): Roast on a lined baking sheet for 12–15 minutes until cooked through.
Option 2 (Stovetop): Sear in a skillet for 4–5 minutes per side until golden and flaky.
Step 2: Make the Dressing
In a small bowl or jar, whisk together olive oil, lemon juice, Dijon mustard (if using), garlic, chopped herbs, salt, and pepper. Set aside.
Step 3: Prepare the Bowl
Divide the cooked brown rice between two serving bowls.
Top with cherry tomatoes, cucumber, red onion, corn, avocado, and feta cheese (if using).
Place the cooked salmon on top.
Step 4: Assemble and Serve
Drizzle with the lemon-herb dressing.
Garnish with fresh parsley or mint and lemon wedges.
Serve immediately and enjoy warm or chilled!
Tips
Use pre-cooked rice:
Short on time? Use pre-cooked or microwaveable brown rice or quinoa to speed things up.
Pan-seared vs. baked salmon:
Baking is hands-off and easy for multiple servings, but pan-searing gives a crispier edge and more caramelized flavor.
Don’t overcook the salmon:
Salmon is done when it flakes easily with a fork and reaches an internal temp of 145°F (63°C). Slightly undercooked in the center is better than dry.
Char the corn (optional):
For deeper flavor, char corn kernels in a dry skillet or under a broiler for a few minutes before adding to the bowl.
Add crunch:
Top with toasted pine nuts, pumpkin seeds, or pita chips for texture.
Dressing shortcut:
If you’re in a hurry, drizzle with bottled Greek vinaigrette or a squeeze of lemon and olive oil.
Meal prep tip:
Store rice, veggies, and dressing separately from the salmon. Assemble fresh for best texture.
Variations
Grain swaps:
Use quinoa, couscous, farro, or cauliflower rice for different textures or lower carbs.
Protein swaps:
Replace salmon with grilled chicken, shrimp, falafel, or tofu for a different twist.
Veggie boosts:
Add roasted eggplant, steamed broccoli, arugula, or baby spinach to boost the greens.
Vegan version:
Omit salmon and feta. Replace with grilled tofu, tempeh, or roasted chickpeas (if you’re not avoiding them).
Extra Mediterranean flair:
Add sliced olives, sun-dried tomatoes, or a dollop of hummus or tzatziki.
Spicy twist:
Add a pinch of red pepper flakes to the dressing, or drizzle with harissa or sriracha.
Make it a wrap:
Wrap all the ingredients in a warm pita or flatbread for a Mediterranean salmon wrap!
Q&A – Frequently Asked Questions
Q: Can I use frozen salmon?
A: Yes! Just thaw it fully in the fridge overnight or under cold water before cooking. Pat dry to help it sear or roast properly.
Q: Can I eat this cold?
A: Definitely. This bowl works great as a cold lunch or light dinner. Just let the cooked salmon cool and store everything in the fridge.
Q: Can I substitute white rice for brown rice?
A: Yes, white rice, quinoa, or even couscous work well. Choose your favorite grain or what you have on hand.
Q: How long will it keep in the fridge?
A: Store leftovers in airtight containers for up to 3 days. Keep the dressing and avocado separate for best freshness.
Q: What can I use instead of feta cheese?
A: Try goat cheese, dairy-free feta, or leave it out for a lighter option. A dollop of hummus also adds creaminess.
Q: Can I grill the salmon instead of baking or pan-searing?
A: Absolutely! Grilled salmon adds great smoky flavor. Just brush it with oil and marinade before placing on a hot grill.
Nutrition Information (Per Serving – Serves 2)
Approximate values depending on exact ingredients used
Calories: ~500–550 kcal
Protein: ~35g
Carbohydrates: ~35g
Fat: ~28g
Fiber: ~6g
Sugar: ~4g
Sodium: ~450mg
Omega-3s: High, thanks to salmon
Conclusion
This Mediterranean Salmon Bowl with Brown Rice and Corn is everything you want in a meal: fresh, satisfying, colorful, and incredibly nourishing. With flaky salmon, sweet corn, crisp veggies, and tangy lemon-herb dressing, every bite is bright and balanced. It’s easy to prepare, adaptable for different diets, and perfect for both weeknight dinners and meal prep lunches.
Whether served warm or cold, it’s a go-to dish that brings the best of the Mediterranean to your table — in just 30 minutes!