Mediterranean Salmon Power Bowl
Description
This Mediterranean Salmon Power Bowl is a nutrient-packed meal featuring grilled or baked salmon, fiber-rich grains, fresh vegetables, and a zesty lemon-garlic dressing. Inspired by Mediterranean flavors, this dish is loaded with healthy fats, protein, and antioxidants, making it a perfect meal for energy, heart health, and overall well-being.
Ingredients (Serves 2-3)
For the Salmon:
- 2 salmon fillets (about 5-6 oz each)
- 1 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp garlic powder
- ½ tsp paprika
- ½ tsp dried oregano
- ¼ tsp salt
- ¼ tsp black pepper
For the Power Bowl Base:
- 1 cup cooked quinoa (or brown rice)
- 1 cup baby spinach or arugula
- ½ cup cherry tomatoes, halved
- ½ cup cucumber, diced
- ¼ cup red onion, thinly sliced
- ¼ cup Kalamata olives, sliced
- ¼ cup feta cheese, crumbled
- 2 tbsp hummus (for topping, optional)
For the Lemon-Garlic Dressing:
- 3 tbsp olive oil
- 2 tbsp fresh lemon juice
- 1 clove garlic, minced
- ½ tsp Dijon mustard
- ½ tsp dried oregano
- ¼ tsp salt
- ¼ tsp black pepper
Instructions
1. Cook the Salmon
- Preheat oven to 400°F (200°C) or heat a grill pan over medium heat.
- In a small bowl, mix olive oil, lemon juice, garlic powder, paprika, oregano, salt, and pepper.
- Brush the mixture over the salmon fillets.
- Oven Method: Bake for 12-15 minutes or until the salmon flakes easily.
- Grill Method: Cook for 4-5 minutes per side until fully cooked.
2. Cook the Grains
- Cook quinoa or brown rice according to package instructions.
- Fluff with a fork and set aside.
3. Make the Dressing
- Whisk together olive oil, lemon juice, minced garlic, Dijon mustard, oregano, salt, and pepper in a small bowl.
4. Assemble the Power Bowl
- Divide quinoa into bowls as the base.
- Arrange spinach, cherry tomatoes, cucumber, red onion, olives, and feta cheese on top.
- Place the cooked salmon over the veggies.
- Drizzle with the lemon-garlic dressing.
- (Optional) Add a dollop of hummus for extra creaminess.
5. Serve & Enjoy!
- Serve warm or chilled. Enjoy immediately!
Tips & Variations
- Meal Prep: Store all components separately in airtight containers for up to 3 days.
- Dairy-Free: Skip feta cheese or use dairy-free feta alternatives.
- Extra Crunch: Add toasted almonds or sunflower seeds.
- Spice It Up: Add a pinch of red pepper flakes for heat.
- Vegan Option: Swap salmon for grilled tofu or chickpeas.
Nutritional Information (Per Serving – Approx. 1 Bowl)
- Calories: 520
- Protein: 38g
- Carbohydrates: 42g
- Fat: 26g
- Fiber: 6g
- Sugar: 4g
- Sodium: 650mg
Nutritional values may vary based on ingredients and portion sizes.
Health Benefits
- High-Protein & Omega-3s: Salmon is rich in omega-3 fatty acids, which support heart and brain health.
- Anti-Inflammatory Ingredients: Olive oil, garlic, and oregano help reduce inflammation.
- Fiber-Rich Grains & Veggies: Quinoa and vegetables aid digestion and improve gut health.
- Heart-Healthy Fats: Olives, feta, and hummus provide beneficial unsaturated fats.
- Immune-Boosting Nutrients: Lemon juice and spinach are high in vitamin C and iron.
Q&A
1. Can I use frozen salmon?
Yes! Just thaw it overnight in the fridge before cooking.
2. What can I use instead of quinoa?
You can use farro, bulgur, couscous, or brown rice as an alternative.
3. How do I store leftovers?
Store components separately for up to 3 days in the fridge. Reheat the salmon gently before serving.
4. Can I make this bowl ahead of time?
Yes! It’s great for meal prep. Assemble everything except the dressing and add it just before eating.
5. What’s a good dressing alternative?
A simple tzatziki sauce or a red wine vinaigrette works well too.
Would you like any modifications to fit your preferences?