Looking for a healthy dinner that actually fits into a busy weeknight? This Mediterranean Salmon Bowl delivers fresh, vibrant flavors without spending your whole evening in the kitchen. With tender salmon, crisp vegetables, and creamy tzatziki sauce, it’s a complete meal that feels special but comes together in about 40 minutes.
Table of Contents
Ingredients for Mediterranean Salmon Bowl
I always start with the freshest salmon I can find because quality really makes a difference in this dish. My go-to is wild-caught salmon from the seafood counter, but frozen works beautifully if you thaw it completely in the refrigerator overnight. You’ll need 2 lemons total for this recipe – one for the marinade and half for the tzatziki. The ingredient list looks long, but most items are pantry staples or fresh vegetables you probably already have on hand.
- ½ cup extra virgin olive oil
- 3 to 4 tablespoons fresh lemon juice (from 1 lemon)
- 2 tablespoons fresh oregano leaves (or 2 teaspoons dried) – fresh herbs make a noticeable difference here
- 1 tablespoon fresh dill, chopped (or 2 teaspoons dried)
- 2 cloves garlic, minced
- 1 teaspoon honey or maple syrup
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
- 4 salmon fillets (1 to 1¼ lbs total) – I look for fillets about 1-inch thick for even cooking
- 1½ cups cooked quinoa (about ½ cup dry, or use pre-cooked from the refrigerated section)
- 4 cups romaine or mixed greens
- 1½ English cucumbers total (1 cup sliced for bowl, ½ cup grated for tzatziki)
- 1 cup cherry tomatoes, halved
- ½ cup red onion, thinly sliced
- 1 (15 oz) can garbanzo beans, drained and rinsed
- ⅓ cup pitted kalamata olives, halved
- ½ cup feta cheese, crumbled – block feta that you crumble yourself tastes better than pre-crumbled
- 1 avocado, sliced or diced
For Tzatziki Sauce:
- ½ cup English cucumber, grated (water squeezed out completely)
- ½ cup plain Greek yogurt
- 1½ tablespoons lemon juice (from remaining half lemon)
- 1 tablespoon extra virgin olive oil
- 1 tablespoon fresh dill (or 1 teaspoon dried)
- 2 cloves garlic, minced
- ¼ teaspoon sea salt
- ¼ teaspoon black pepper
For Garnish:
- 2 tablespoons fresh parsley, finely chopped
Step-by-Step Instructions
Before starting, if you haven’t cooked your quinoa yet, get that going first since it takes about 15 minutes. You can also use the pre-cooked quinoa from the refrigerated section to save time. Here’s how to build these beautiful bowls from start to finish.
Step 1: Preheat your oven to 425°F and line a baking sheet with parchment paper. In a small bowl, whisk together the olive oil, lemon juice, oregano, dill, garlic, honey, salt, and pepper until well combined. This creates your Mediterranean marinade.
Step 2: Place the salmon fillets in a shallow dish or on a plate and pour half of the marinade over them (reserve about ¼ cup for the vegetables), making sure each piece is well coated. Let them marinate for 15 minutes at room temperature while you prep the other ingredients. Don’t marinate longer than 30 minutes at room temperature – if you want to prep ahead, marinate in the refrigerator.
Step 3: Transfer the marinated salmon skin-side down onto your prepared baking sheet. Bake for 9 to 12 minutes depending on thickness. The salmon is perfectly done when it reaches an internal temperature of 145°F and flakes easily with a fork. The flesh should look opaque and slightly pink in the very center. Watch carefully after 9 minutes to avoid overcooking, which makes the fish dry. Let it rest for 5 minutes after removing from the oven so the juices redistribute.
Step 4: While the salmon bakes, combine the sliced cucumber, cherry tomatoes, red onion, and garbanzo beans in a medium bowl. Toss with the reserved marinade and set aside. This gives the vegetables time to absorb those bright Mediterranean flavors.
Step 5: Make your tzatziki by combining the grated cucumber (make absolutely sure you’ve squeezed out all the excess water using a clean kitchen towel or paper towels), Greek yogurt, lemon juice, olive oil, dill, garlic, salt, and pepper in a small bowl. Mix until smooth and creamy. If your sauce turns out watery, you didn’t squeeze the cucumber enough.
Step 6: Build your bowls by starting with a handful of greens, then adding a scoop of quinoa and the marinated vegetable mixture. Top each bowl with a salmon fillet (you can remove the skin if desired, though crispy salmon skin is delicious), a generous dollop of tzatziki, crumbled feta, olives, and fresh avocado. Garnish with parsley for a pop of color.
Perfect Pairings for Your Mediterranean Salmon Bowl
This bowl is already a complete meal, but these sides add variety when you’re feeding a crowd or want to stretch dinner a bit further.
Warm Pita Bread: Soft pita triangles are perfect for scooping up extra tzatziki sauce and add a comforting carb element that balances the protein-rich salmon. I usually warm them in the oven for the last 3 minutes while the salmon finishes baking. Try my Greek Chicken Tenders with similar flavors if you love this Mediterranean style.
Roasted Red Peppers: Sweet roasted peppers complement the tangy feta and briny olives beautifully. You can use jarred peppers from the store for convenience, or roast your own if you have extra time and want that smoky char flavor.
Simple Greek Salad: If you want even more vegetables, a classic Greek salad with tomatoes, cucumbers, red onion, and feta dressed in lemon vinaigrette echoes the bowl’s flavors. For another healthy bowl option, check out my Cilantro Lime Steak Bowls.
Crispy Chickpeas: Roasted chickpeas seasoned with Mediterranean spices like za’atar or sumac add extra crunch and protein. They’re especially popular with kids who might be hesitant about trying salmon.
Herbed Rice: If quinoa isn’t your thing, try serving this with my Herb Roasted Chicken in Creamy White Wine Sauce technique for flavored rice, or check out the Street Corn Chicken Rice Bowl for another delicious bowl idea.
Storage and Serving Tips
Store leftover components separately in airtight containers in the refrigerator. The salmon stays moist for up to 2 days, while the quinoa and vegetables (except the greens) can last 3 to 4 days when properly stored. Keep the greens separate as they wilt quickly when mixed with dressed ingredients.
For serving leftovers, the salmon is delicious both cold straight from the fridge or gently reheated. If reheating, use a 300°F oven for about 8 minutes to warm through without drying out. The tzatziki sauce actually improves overnight as the garlic mellows and flavors meld together. Just give it a good stir before using.
This bowl is incredibly versatile for meal prep. You can marinate the salmon up to 24 hours ahead in the refrigerator, prep all the vegetables in the morning before work, and make the tzatziki sauce up to 2 days in advance. When dinnertime arrives, you just need to bake the salmon and assemble everything. I often prep double batches on Sundays so we have easy protein-packed lunches ready throughout the week. Similar to the make-ahead approach I use for Mediterranean Steak Bowl, this recipe rewards planning ahead.
FAQs
Can I use a different type of fish instead of salmon?
Absolutely! This marinade and bowl setup works beautifully with other firm fish like cod, halibut, mahi-mahi, or even large shrimp. Just adjust the cooking time accordingly since white fish typically cooks faster than salmon, usually around 8 to 10 minutes at 425°F depending on thickness.
What if I don’t have quinoa on hand?
No problem! Brown rice, farro, couscous, orzo, or even cauliflower rice make excellent substitutes. Each brings a slightly different texture but works perfectly with these Mediterranean flavors. The cooking times will vary, so check package directions.
How can I make this dairy-free?
Simply skip the feta cheese and use a dairy-free Greek yogurt alternative for the tzatziki sauce. Coconut yogurt works surprisingly well, or you can make a tahini-based sauce instead by mixing tahini with lemon juice, garlic, and water for a completely different but equally delicious flavor profile.
Mediterranean Salmon Bowl
Ingredients
Equipment
Method
- If using dry quinoa, cook it according to package directions (typically 15 minutes). You can also use pre-cooked quinoa from the refrigerated section. Preheat your oven to 425°F and line a baking sheet with parchment paper.
- In a small bowl, whisk together olive oil, 3 tablespoons lemon juice, oregano, 1 tablespoon dill, 2 cloves minced garlic, honey, ½ teaspoon salt, and ¼ teaspoon pepper until well combined.
- Place salmon fillets in a shallow dish and pour half of the marinade (reserve about ¼ cup for vegetables) over them, coating each piece well. Let sit for 15 minutes at room temperature. Don’t marinate longer than 30 minutes at room temperature.
- Transfer marinated salmon skin-side down onto prepared baking sheet. Bake for 9 to 12 minutes until salmon reaches 145°F internal temperature and flakes easily with a fork. The flesh should look opaque with slightly pink center. Let rest for 5 minutes after removing from oven.
- While salmon bakes, combine 1 cup sliced cucumber, cherry tomatoes, red onion, and garbanzo beans in a medium bowl. Toss with reserved marinade and set aside to let flavors meld.
- Make tzatziki by grating ½ cup cucumber and squeezing out all excess water using a clean kitchen towel. Mix squeezed cucumber with Greek yogurt, 1½ tablespoons lemon juice, 1 tablespoon olive oil, 1 tablespoon dill, 2 cloves minced garlic, ¼ teaspoon salt, and ¼ teaspoon pepper until smooth and creamy.
- Build bowls by starting with greens, then adding quinoa and marinated vegetable mixture. Top each with salmon fillet (remove skin if desired), tzatziki dollop, crumbled feta, olives, and fresh avocado. Garnish with parsley.
Notes
