Fresh Mediterranean Salmon Bowl Recipe Easy Crispy Seared Fillet Dinner Idea
A quick and easy Mediterranean salmon bowl featuring crispy seared salmon fillets, fresh veggies, feta, and a bright lemon-herb dressing. Perfect for a wholesome, satisfying dinner or lunch.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 2 servings
- Category: Main Course
- Cuisine: Mediterranean
Ingredients
- Salmon fillets (6-8 oz / 170-225 g each), skin-on for best crispiness
- Olive oil (extra virgin recommended for flavor)
- Sea salt and freshly ground black pepper
- Lemon zest
- Cooked quinoa or couscous (1 cup / 185 g cooked)
- Cucumber, diced (about 1 cup / 120 g)
- Cherry tomatoes, halved (1 cup / 150 g)
- Red onion, thinly sliced (1/4 cup / 40 g)
- Kalamata olives, pitted and halved (1/4 cup / 40 g)
- Feta cheese, crumbled (1/3 cup / 50 g)
- Fresh parsley, chopped (2 tbsp)
- Fresh mint, chopped (1 tbsp) – optional
- Extra virgin olive oil (3 tbsp)
- Fresh lemon juice (2 tbsp)
- Garlic, minced (1 clove)
- Dijon mustard (1 tsp)
- Salt and pepper to taste
Instructions
- Prepare the grain base: Rinse 1/2 cup (90 g) dry quinoa under cold water. In a medium saucepan, combine quinoa with 1 cup (240 ml) water and a pinch of salt. Bring to a boil, then reduce to simmer and cover for 15 minutes or until water is absorbed. Fluff with a fork and set aside to cool slightly.
- Mix the dressing: In a small bowl, whisk together 3 tablespoons olive oil, 2 tablespoons fresh lemon juice, 1 minced garlic clove, 1 teaspoon Dijon mustard, and a pinch of salt and pepper. Taste and adjust seasoning. Set aside.
- Prepare the veggies and herbs: Dice the cucumber, halve the cherry tomatoes, thinly slice the red onion, and chop the parsley and mint. Combine these in a medium bowl with the kalamata olives and crumbled feta.
- Toss the salad: Pour about half the dressing over the veggie and feta mixture and toss gently to coat. Reserve the rest of the dressing for drizzling on the salmon and grains.
- Cook the salmon: Pat the salmon fillets dry with paper towels. Season both sides generously with salt, pepper, and a little lemon zest. Heat 1 tablespoon olive oil in a skillet over medium-high heat until shimmering but not smoking (about 2 minutes). Place salmon skin-side down and press lightly with spatula to ensure even contact. Cook for 4-5 minutes without moving, until skin is crispy and releases easily from the pan.
- Flip and finish: Carefully flip the salmon and cook for another 2-3 minutes, depending on thickness, until just cooked through but still moist inside. Remove from heat and let rest for 2 minutes.
- Assemble the bowl: Divide the quinoa between two bowls. Top with the dressed veggie and feta salad. Place the crispy salmon fillet on top and drizzle remaining dressing around the bowl.
- Garnish and serve: Sprinkle extra fresh herbs or a few lemon wedges on the side for an added burst of freshness.
Notes
Pat salmon dry before cooking to ensure crispy skin. Avoid moving the salmon too soon in the pan to prevent sticking. Let salmon rest after cooking to keep it moist. Use pre-cooked grains to save time. For dairy-free option, omit feta or substitute with vegan cheese or avocado.
Nutrition
- Serving Size: 1 bowl (1 salmon fil
- Calories: 475
- Sugar: 4
- Sodium: 450
- Fat: 22
- Saturated Fat: 4
- Carbohydrates: 30
- Fiber: 6
- Protein: 35
Keywords: salmon bowl, Mediterranean salmon, crispy seared salmon, healthy dinner, quick salmon recipe, quinoa bowl, feta cheese, lemon dressing