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Home » Recipes » Main Course

Modified: Feb 7, 2023 | Categories: Main Course

Mediterranean Grain Bowls with Salmon

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These Mediterranean grain bowls are perfect for meal prep!

They're packed with ancient grains, salmon, avocado, cucumbers, tomatoes, olives and feta with a light lemon dressing.

You'll love them - and so will your heart!

Mediterranean grain bowls in a white dish
PIN THIS RECIPE FOR LATER!

How to make Mediterranean grain bowls

Featured Ingredients

  • Ancient grains: Cook the grains according to package directions.
    • You can even use instant ancient grains, such as the microwaveable rice or quinoa packets.
  • Salmon: Select your favorite fresh or frozen salmon. If it's frozen, let it thaw in the refrigerator, then cook it according to the recipe instructions (just like fresh).
  • Feta: My favorite cheese to use in Mediterranean-inspired recipes.
  • Veggies: Cucumber, avocado, tomatoes, olives... they're all delicious here.
    • P.S. avocado may not be Mediterranean, but it does go really well with the flavors in this bowl.
  • Lemon: Fresh lemon, grated and squeezed.
  • Olive oil: A good quality olive oil goes a long way.
  • Basil: Fresh basil is one of the greatest flavors on earth!
  • Dried herbs and spices: Oregano leaves and some crushed red pepper flakes for extra flavor.

Step-by-Step Instructions

  1. Prepare the ancient grains according to package directions. Allow to cool.
  2. Preheat oven to a low broil.
  3. Place salmon on a baking sheet. Drizzle with 1 tablespoon olive oil and season with salt and black pepper. Place under the broiler and cook 5-7 minutes, until salmon flakes easily with a fork. Remove from the oven and allow to cool.
  4. To assemble bowls, spoon the ancient grains into 4 bowls. Place salmon and chunks of feta on top of the quinoa.
  5. Arrange the cherry tomatoes, cucumber, avocado, Kalamata olives and red onion on top of feta.
  6. In a small bowl, whisk together remaining 3 tablespoons of olive oil, zest and juice of lemon and a pinch of salt and black pepper.
  7. Drizzle dressing over each bowl and top with fresh basil leaves and a pinch of crushed red pepper flakes and oregano, and an additional pinch of salt and black pepper.
Mediterranean grain bowls in a white dish

Recipe Substitutions and Alterations

  • For the grains: Use any ancient grain, such as quinoa, brown rice, kamut, wheat berries, barley, or any of your favorite ancient grains.
    • Each variety has unique cooking instructions, so be sure to follow the package directions.
  • For the salmon: You can cook the salmon any way you like, such as sauteed, roasted, broiled, grilled or poached.
    • Instead of salmon, try with chicken, tofu or shrimp.
  • For the veggies: Use any selection of vegetables you enjoy.
  • For the dressing: A simple lemon and olive oil dressing is perfect for this bowl, but if you have a favorite bottled vinaigrette, you can use that.

Nutrition Considerations

  • To make this gluten free: Use gluten free grains, such as quinoa or rice.
    • Be sure all ingredients you choose are gluten free.
  • To make this dairy free: Skip the feta or use a dairy free feta alternative.
  • To make this vegetarian: Use tofu or another plant-based protein instead of salmon.
  • To make this vegan: Use tofu or another plant-based protein instead of salmon.
    • Skip the feta or use a plant-based feta alternative.
  • To make this nut free: This recipe does not contain nuts.
    • Be sure all ingredients you choose are nut free.
  • To make this egg free: This recipe does not contain eggs.
PIN THIS RECIPE FOR LATER!

Mediterranean recipes you'll dig:

  • Mediterranean Kale Salad
  • Salmon Nicoise Salad
  • Mediterranean Chickpea Tuna Salad
  • Tabouli with Poached Eggs
  • Mediterranean Flatbread Pizza
Print

Mediterranean Grain Bowls with Salmon

Print Recipe

Ancient grains, roasted salmon, avocado, cucumbers, tomatoes, olives and fresh mozzarella with a light lemon dressing.

  • Author: Julie Andrews
  • Prep Time: 10-15 mins
  • Cook Time: 10-15 mins
  • Total Time: 20-30 mins
  • Yield: Serves 6
  • Category: Dinner, Lunch
  • Method: Stove-Top
  • Cuisine: Mediterranean

Ingredients

Scale
  • 1 ½ cups ancient grains (quinoa, kamut, wheat berries, rice)
  • 6 (4-ounce) filets fresh salmon, skinned
  • ¼ cup extra virgin olive oil, divided
  • Coarse salt and ground black pepper
  • 4-ounces feta, crumbled
  • 1 ½ cups cherry tomatoes, sliced
  • 1 ½ cups cucumber, sliced
  • 1 medium avocado, pitted and sliced
  • ½ cup pitted Kalamata olives
  • ¼ cup red onion, thinly sliced
  • Zest and juice of 1 medium lemon
  • ¼ cup fresh basil leaves
  • Pinch each crushed red pepper flakes and dried oregano leaves

Instructions

  1. Prepare the ancient grains according to package directions. Allow to cool.
  2. Preheat oven to a low broil.
  3. Place salmon on a baking sheet. Drizzle with 1 tablespoon olive oil and season with salt and black pepper. Place under the broiler and cook 5-7 minutes, until salmon flakes easily with a fork. Remove from the oven and allow to cool.
  4. To assemble bowls, spoon the ancient grains into 4 bowls. Place salmon and chunks of feta on top of the quinoa.
  5. Arrange the cherry tomatoes, cucumber, avocado, Kalamata olives and red onion on top of feta.
  6. In a small bowl, whisk together remaining 3 tablespoons of olive oil, zest and juice of lemon and a pinch of salt and black pepper.
  7. Drizzle dressing over each bowl and top with fresh basil leaves and a pinch of crushed red pepper flakes and oregano, and an additional pinch of salt and black pepper.

Notes

Cooking Tip: Make grain bowls ahead of time and store in airtight containers for up to 4 days. Drizzle with dressing just before serving.

Nutrition

  • Serving Size: ⅙ of recipe
  • Calories: 511
  • Sugar: 1g
  • Sodium: 448mg
  • Fat: 30g
  • Saturated Fat: 7g
  • Unsaturated Fat: 23g
  • Trans Fat: 0g
  • Carbohydrates: 34g
  • Fiber: 5g
  • Protein: 27g
  • Cholesterol: 45mg

Keywords: power bowl, whole grain, healthy, healthy fats, fish, easy, simple, homemade

Did you make this recipe?

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Reader Interactions

Comments

  1. Donna@thehangingspoon.com says

    May 09, 2016 at 3:28 pm

    You made this look and sound totally delicious! I may have to make it like ...now. I can almost taste all the flavors and textures in my mouth. YUM!!

    Reply
    • Julie Andrews says

      May 09, 2016 at 8:05 pm

      Hi Donna! Thank you! It is definitely to-die-for :):)

      Reply

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chef, registered dietitian & mom
passionate about simple, healthy cooking

*formerly the gourmet RD*

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