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Healthy High Protein Salmon Mediterranean Bowls - Simple, Fresh, And Satisfying

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • For the salmon: 1 to 1.5 pounds salmon fillet, skin-on or skinless
  • 2 tablespoons extra-virgin olive oil
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 1 teaspoon smoked paprika
  • 1 teaspoon dried oregano
  • 1 lemon, zested and halved
  • 2 garlic cloves, minced
  • For the grain base: 1 cup dry quinoa or farro (or brown rice), cooked per package
  • 1/2 teaspoon salt (for cooking water)
  • For the veggie mix: 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/2 small red onion, thinly sliced
  • 1/3 cup Kalamata olives, pitted and halved
  • 1/4 cup crumbled feta (optional)
  • 1/4 cup chopped fresh parsley or dill
  • For the lemon-tahini yogurt sauce: 1/2 cup plain Greek yogurt (2% or 5%)
  • 1 tablespoon tahini
  • 1 tablespoon lemon juice
  • 1 teaspoon lemon zest
  • 1 small garlic clove, grated
  • 1 tablespoon olive oil
  • Pinch of salt and pepper
  • Water to thin (as needed)
  • Optional add-ons: Avocado, arugula or baby spinach, roasted red peppers, toasted pine nuts, pickled onions.

Method
 

  1. Cook your grain base: Rinse the quinoa or farro. Cook according to package directions with a pinch of salt. Fluff and set aside. For extra flavor, stir in a squeeze of lemon and a drizzle of olive oil.
  2. Preheat the oven: Heat to 400°F (200°C). Line a baking sheet with parchment for easy cleanup.
  3. Season the salmon: Pat the salmon dry. Rub with olive oil, salt, pepper, smoked paprika, oregano, lemon zest, and minced garlic. Place on the prepared sheet, skin-side down if using skin-on.
  4. Roast the salmon: Bake 10–14 minutes, depending on thickness, until it flakes easily and is just opaque in the center. For crisply caramelized edges, broil for the last 1–2 minutes. Squeeze half a lemon over the salmon after baking.
  5. Make the sauce: In a small bowl, mix Greek yogurt, tahini, lemon juice and zest, grated garlic, olive oil, salt, and pepper. Whisk in water, 1 teaspoon at a time, until it’s drizzleable.
  6. Toss the veggies: In a bowl, combine tomatoes, cucumber, red onion, olives, and herbs. Add a pinch of salt, a splash of olive oil, and a little lemon juice. Fold in feta, if using.
  7. Build the bowls: Spoon warm grains into bowls. Add a generous portion of the roasted salmon, flaked into large pieces. Pile on the veggie mix. Drizzle with the lemon-tahini yogurt sauce.
  8. Finish and serve: Add any extras—avocado slices, greens, or pine nuts. Serve with the remaining lemon half for extra brightness.