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Mediterranean bowl with salmon fillet in a speckled bowl topped with tzatziki sauce

Mediterranean Bowl with Salmon

A healthy quinoa bowl complete with lemon-herb marinated salmon, garbanzo bean salad, tender quinoa, crisp greens, feta cheese, kalamata olives, and topped with homemade Tzatziki. This Mediterranean Bowl with Salmon is hearty, healthy, delicious, and makes for the perfect prep-ahead meal.

Prep: 30 minCook: 12 minTotal: 42 minutes
Servings: 4-5 servings 1x

Ingredients

Marinade:

  • ½ cup extra virgin olive oil
  • 1 lemon, juiced (~3-4 Tbsp.) 
  • 2 Tbsp. fresh oregano leaves (may substitute 2 tsp. dried)
  • 1 Tbsp. fresh dill, roughly chopped (may substitute 2 tsp. dried)
  • 2 cloves garlic, minced
  • 1  tsp. honey or maple syrup 
  • ½ tsp. sea salt
  • ¼ tsp. black pepper

Bowl:

  • 4 salmon fillets (1-1 ¼ lbs.)*
  • 1 ½ cups cooked quinoa** (may substitute couscous (not gluten-free), white or brown rice, or cauliflower rice)
  • 4 cups romaine or mixed greens
  • 1 cup sliced English cucumber
  • 1 cup halved cherry tomatoes
  • ½ cup sliced red onion
  • 1 can garbanzo beans, drained and rinsed
  • ⅓ cup pitted kalamata olives, halved
  • ½ cup feta cheese, crumbled
  • 1 avocado, sliced or diced

Tzatziki:

  • ½ cup grated English cucumber, squeezed to remove water*
  • ½ cup plain Greek yogurt
  • 1 ½ Tbsp. lemon juice
  • 1 Tbsp. extra virgin olive oil
  • 1 Tbsp. fresh dill (may substitute 1 tsp. dried)
  • 2 cloves garlic, minced
  • ¼ tsp. sea salt
  • ¼ tsp. black pepper 

Instructions

  1. Preheat the oven to 425℉.
  2. In a small bowl combine the marinade ingredients. Place salmon in a shallow dish. Pour half of the marinade over the salmon and marinate for 15 minutes while you begin to prepare the rest of the ingredients. Save the remaining marinade for step 4.
  3. When marinating time is up, place salmon, skin side down on a baking sheet lined with parchment paper. Bake in a preheated oven for 9-12 minutes or until salmon is cooked through and flakes easily. Remove from the oven and let rest for 5 minutes. If needed, cover loosely with foil to keep warm.
  4. In a bowl combine the sliced cucumber, cherry tomatoes, red onion, and garbanzo beans. Toss with the remaining marinade. Set aside.
  5. For the Tzatziki sauce, combine all of the Tzatziki sauce ingredients in a bowl and mix gently to combine. Set aside. 
  6. Assemble 4 or 5 bowls as you please. Place a handful of greens in each bowl. Divide the marinated cucumber, cherry tomato, garbanzo bean mixture amongst the bowls. Repeat with quinoa. Add a salmon fillet (skin should easily remove from fillet) to the bowls. Lastly, top with a big dollop of Tzatziki, feta cheese crumbles, pitted kalamata olives, and avocado. 

Notes

*May substitute any protein of your choice. Shrimp or chicken would also work great but cooking time will need to be adjusted according to which you choose.

**To prepare quinoa: combine 1 part rinsed quinoa (½ cup) with 2 parts water (1 cup) in a small saucepan. Bring to a boil over medium-high heat. Then decrease the heat to maintain a simmer. Cook until quinoa absorbs all the liquid. About 10-15 minutes. Remove from heat. Cover and let sit for 5 minutes. Remove lid and fluff quinoa with a fork. 

Nutrition Information

  • Serving Size: 1/5 of recipe
  • Calories: 545
  • Fat: 29 g
  • (Sat Fat: 6 g)
  • Sodium: 900 mg
  • Carbohydrate: 36 g
  • (Fiber: 9 g
  • Sugar: 6 g)
  • Protein: 34 g

Dietary

© The Real Food Dietitians
Recipe By: Stacie Hassing
Overhead view of vegetable beef soup with a cheddar biscuit in the bowl.

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