Mediterranean salmon bowl

Why you'll love this recipe

This Mediterranean salmon bowl combines omega-3 rich salmon with wholesome quinoa and vibrant vegetables. It's a complete, balanced meal that supports heart health, brain function, and overall wellbeing. The combination of flavours is inspired by the Mediterranean diet, widely regarded as one of the healthiest eating patterns in the world.

Ingredients

For the salmon:

• 2 salmon fillets (about 150g each)
• 1 tablespoon olive oil
• 1 teaspoon dried oregano
• Zest of 1 lemon
• Salt and pepper to taste

For the bowl:

• 150g quinoa, uncooked
• 1 cucumber, diced
• 200g cherry tomatoes, halved
• 50g kalamata olives, halved
• 50g feta cheese, crumbled
• Small red onion, thinly sliced
• Fresh parsley, chopped

For the dressing:

• 3 tablespoons extra virgin olive oil
• 2 tablespoons lemon juice
• 1 clove garlic, minced
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions

1. Cook the quinoa: Rinse the quinoa thoroughly under cold water. Add to a pan with 300ml water and a pinch of salt. Bring to the boil, then reduce heat and simmer for 15 minutes until the water is absorbed. Fluff with a fork and set aside.

2. Prepare the salmon: While the quinoa cooks, pat the salmon fillets dry. Rub with olive oil, then season with oregano, lemon zest, salt, and pepper.

3. Cook the salmon: Heat a non-stick frying pan over medium-high heat. Cook the salmon skin-side down for 4 minutes until crispy. Flip and cook for another 3-4 minutes until cooked through but still moist inside.

4. Make the dressing: Whisk together the olive oil, lemon juice, garlic, oregano, salt, and pepper in a small bowl.

5. Assemble the bowls: Divide the quinoa between two bowls. Arrange the cucumber, tomatoes, olives, red onion, and feta around the quinoa. Place the salmon on top.

6. Finish: Drizzle generously with the dressing and scatter with fresh parsley. Serve immediately.

Tips for success

• Don't overcook the salmon: Salmon should still be slightly translucent in the centre. It will continue cooking from residual heat.

• Rinse your quinoa: This removes the natural coating that can make it taste bitter.

• Room temperature feta: Taking the feta out of the fridge 20 minutes before serving makes it creamier and more flavourful.

Health benefits

• Omega-3 fatty acids: Salmon is one of the best sources of EPA and DHA, which support heart and brain health.
• Complete protein: Both salmon and quinoa provide all essential amino acids.
• Antioxidants: The vegetables and olive oil are rich in polyphenols and vitamins.

Variations

• Vegetarian: Replace salmon with grilled halloumi or marinated chickpeas.
• Different grains: Use bulgur wheat, couscous, or brown rice instead of quinoa.
• Add greens: Include a handful of spinach or rocket for extra nutrients.

Storage

Best eaten fresh. Leftovers can be stored separately (salmon in one container, salad in another) in the fridge for up to 2 days. The salmon can be eaten cold or gently reheated.