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Healthy Low Calorie Mediterranean Salmon Bowls - Fresh, Bright, 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 lb (450 g) salmon fillets, skin on or off
  • 1 tablespoon extra-virgin olive oil
  • 1 lemon, zested and halved
  • 2 garlic cloves, minced
  • 1 teaspoon dried oregano
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon paprika (smoked or sweet)
  • Salt and black pepper, to taste
  • For the bowls:
  • 2 cups cooked quinoa, brown rice, or cauliflower rice (for lower calories)
  • 1 cup cherry tomatoes, halved
  • 1 cup cucumber, diced
  • 1/2 small red onion, thinly sliced
  • 1/3 cup Kalamata olives, pitted and halved
  • 1/3 cup crumbled feta (optional, but delicious)
  • 1/4 cup fresh parsley or dill, chopped
  • Lemony yogurt sauce:
  • 1/2 cup plain Greek yogurt (2% is a nice balance)
  • 1 tablespoon lemon juice
  • 1 teaspoon olive oil
  • 1 small garlic clove, grated
  • Pinch of salt and pepper

Method
 

  1. Preheat and prep: Heat the oven to 400°F (200°C). Line a baking sheet with parchment for easy cleanup.
  2. Season the salmon: In a small bowl, mix olive oil, lemon zest, minced garlic, oregano, cumin, paprika, salt, and pepper. Rub the mixture over the salmon. Squeeze half the lemon over the top.
  3. Bake: Place salmon on the lined sheet. Bake for 10–12 minutes, or until the salmon flakes easily with a fork. Thicker fillets may need a couple more minutes.
  4. Cook the base: While the salmon bakes, prepare your base. Warm cooked quinoa or brown rice, or lightly steam cauliflower rice to keep it low-carb and low-calorie.
  5. Make the sauce: Stir together Greek yogurt, lemon juice, olive oil, grated garlic, salt, and pepper. Add a splash of water if you want a thinner drizzle.
  6. Prep the veggies: Halve cherry tomatoes, dice cucumber, slice red onion, and chop herbs. Toss with a pinch of salt and a squeeze of lemon for brightness.
  7. Assemble the bowls: Divide the base among bowls. Add tomatoes, cucumber, onion, olives, and feta. Flake the salmon into large pieces and place on top.
  8. Finish and serve: Drizzle with the yogurt sauce, sprinkle with fresh herbs, and serve with lemon wedges. Taste and add more salt, pepper, or lemon if needed.