Healthy Salmon Bowl Recipe: Mediterranean Style
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Introduction
The Mediterranean diet is celebrated for its health benefits, focusing on fresh vegetables, healthy fats, whole grains, and lean proteins. One dish that perfectly embodies these principles is the healthy salmon bowl recipe. Packed with omega-3-rich salmon, whole grains like couscous, and vibrant veggies, this bowl is not only nutritious but also bursting with flavors. It’s a perfect balance of protein, fiber, and healthy fats, making it a fantastic choice for a quick and satisfying dinner. Let’s dive into how to create this delicious, Mediterranean-inspired salmon bowl that’s both healthy and easy to make.
Ingredients
- 2 salmon fillets (about 6 oz each) – Salmon via Amazon Fresh
- 1 cup couscous (whole wheat or regular)
- 1/2 cucumber, sliced
- 1/4 cup Kalamata olives, pitted and sliced
- 1/2 cup cherry tomatoes, halved
- 1/4 red onion, thinly sliced
- 2 tablespoons olive oil (extra virgin)
- Juice of 1 lemon
- 1 teaspoon dried oregano
- Salt and pepper, to taste
- Fresh parsley, chopped (for garnish)
- 1 tablespoon tahini (optional, for drizzle)
🛒 Find the perfect grill pan via CJ Affiliate for perfectly cooked salmon every time.
Step-by-Step Instructions
Step 1: Cook the couscous
Begin by cooking the couscous according to package instructions. Typically, this involves boiling 1 cup of water, adding the couscous, and letting it steam for about 5 minutes. Once cooked, fluff it with a fork and set it aside.
Step 2: Prepare the salmon
Heat 1 tablespoon of olive oil in a grill pan over medium heat. Season the salmon fillets with salt, pepper, and dried oregano. Place the salmon in the hot pan and cook for about 3-4 minutes on each side, depending on the thickness of the fillet, until the salmon is golden brown and cooked through (the internal temperature should reach 145°F).
Step 3: Assemble the bowl
While the salmon is cooking, prepare the vegetables. In a large bowl, combine the cooked couscous, sliced cucumber, cherry tomatoes, Kalamata olives, and red onion. Drizzle with 1 tablespoon of olive oil and the lemon juice. Toss to combine.
Step 4: Add the salmon
Once the salmon is cooked, carefully place it on top of the couscous mixture. You can either flake the salmon into bite-sized pieces or leave it whole for presentation.
Step 5: Garnish and serve
Sprinkle freshly chopped parsley over the bowl for a burst of color and added freshness. If desired, drizzle a little tahini over the top for a creamy, nutty flavor. Serve immediately and enjoy!
Nutritional Information (per serving)
- Calories: 450
- Protein: 35g
- Fat: 25g (mostly healthy fats from salmon and olive oil)
- Carbs: 32g (from couscous and veggies)
- Fiber: 5g
- Omega-3s: 2.5g (from salmon)
This healthy salmon bowl recipe is not only delicious but also packed with nutrients. The omega-3 fatty acids from the salmon contribute to heart health, while the couscous provides complex carbs and fiber for sustained energy. The vegetables add a refreshing crunch and are full of vitamins and antioxidants. With this combination, you’re getting a well-balanced, filling meal that’s perfect for any night of the week.
Conclusion
This Mediterranean-style healthy salmon bowl recipe is perfect for anyone looking for a quick, flavorful, and nutritious meal. With just a few simple ingredients, you can prepare a satisfying dinner that checks all the boxes for health and taste. Whether you’re looking for a nutritious dinner option or a dish to meal prep for the week, this recipe is a winner.
What are your favorite bowl toppings or substitutions? Share your ideas and tips in the comments—we’d love to hear your variations! And if you’re a fan of Mediterranean flavors, don’t forget to pin this recipe for later.
For more delicious, healthy meal ideas, check out our Healthy Recipes and Quick Meals categories for more inspiration.