Mediterranean Grain Bowls with Salmon

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!

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.

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.

Mediterranean recipes you'll dig:

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

Mediterranean Grain Bowls with Salmon

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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

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• 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

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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