These salmon bowls are loaded with bright Mediterranean flavors, with healthy baked salmon bites, fresh salad, and a herby yogurt sauce—all on a bed of rice with a sprinkle of feta! Healthy, high in protein, and gluten-free, this meal is nutritious and tasty.
Jump to: ℹ️ Overview | 🛒 Ingredients | 📷 How To Make | 📹 Watch The Video | 👩🍳 Meal Prep Recipe Tips | 🍚 Rice alternatives | 🫙 Sauce Variations | 🥦 Serving Suggestions | 📝 Full Recipe Card | 🍽 More Healthy Dinners
Salmon bowls are on trend right now and this recipe is a great example of how easy it is to create your own version. I’ve decided to go with Mediterranean flavors, featuring a Greek-style salad, herby garlic yogurt sauce, and a little feta on top. Salmon is seasoned with spices and herbs and has a touch of lemon and honey, making it absolutely irresistible.
This of this salmon bowl recipe as a template. You can swap the rice base with other grains or veggies and opt for a different sauce, see some of my suggestions below. Not feeling Mediterranean? Try out Asian or Tex-Mex seasonings, herbs, and sauces.
This dish is fantastic for meal prep as you can make individual elements ahead of time and pull everything together when you need it.
I hope you enjoy these Mediterranean salmon bowls as much as I did. Delicious, nutritious, and now on repeat in my kitchen!
👩🍳 If you love healthy salmon recipes, check out these dishes: salmon Nicoise salad, glazed salmon bites, Mediterranean baked salmon fillets, salmon sweet potato fish cakes, or Cajun salmon with tomato cauliflower rice.
What You’ll Need
Here is what you’ll need for this Mediterranean salmon bowl recipe. Find the full measurements in the recipe card below.
- Salmon fillets: Tender and flaky, the star protein of the dish. You can use trout or cod as a substitute for salmon. This recipe can also be made with shrimp/prawns or chicken.
- Seasonings: Paprika adds a mild, sweet smokiness, garlic powder for earthy, savory notes, and dried oregano for that classic Mediterranean flavor. Plus salt and pepper. You can add a little chili for extra heat.
- Lemon juice: Adds freshness and a bright acidity.
- Honey: A subtle sweetness to balance the lemon and spices.
- White rice: A fluffy base to absorb all the flavors from the salmon and salad. You will also need water and salt for cooking. You can use pre-cooked rice from store-bought packets, and reheat as per instructions. Feel free to substitute with brown rice, quinoa, or couscous for a more textured or nutritious option, or with cauliflower rice for a low-carb option.
- For the salad: Lebanese cucumber, tomatoes, red bell pepper, red onion, olive oil and lemon juice, salt and pepper to taste. Swap red pepper with yellow or orange bell peppers for variety, and try adding greens like spinach or arugula for extra texture.
- For the herby garlic yogurt sauce: Garlic for bold, sharp flavor, dill and parsley for fresh and herby brightness, a little salt and creamy tangy Greek Yogurt to tie everything together. Use sour cream or a plant-based yogurt for dairy-free options. Add a bit of mint for a refreshing twist.
- To Finish: Creamy and salty feta, a Mediterranean staple, plus any extra fresh herbs for garnish.
How To Make Salmon Bowls
Here are some handy step-by-step photos for how to make salmon bowls with Mediterranean flavors. Find the full recipe and nutritional information below.
- Cut salmon into cubes, and toss with paprika, garlic powder, oregano, lemon juice, honey, salt, and pepper. Let it marinate for 10-15 minutes if time allows.
- Rinse rice until the water is clear, then cook with water and salt (more instructions in the recipe card). Fluff with a fork when done.
- Dice cucumber, tomatoes, bell pepper, and red onion. Drizzle with olive oil and lemon juice, and season with salt and pepper.
- Broil (grill in the oven) the salmon cubes for 7-8 minutes, flipping halfway for crispiness on the edges.
- Mix Greek yogurt with minced garlic, fresh dill, parsley, and salt. Adjust seasoning as needed.
- Assemble: Layer the rice in bowls, add salad, top with salmon, a dollop of yogurt sauce, and sprinkle feta. Garnish with fresh herbs if you like!
Watch The Video
How to Meal Prep Salmon Bowls Ahead Of Time
- Make the rice, salmon, salad, and yogurt sauce all at once. Let everything cool down before storing it to keep it fresh longer.
- Store salmon in an airtight container in the fridge for up to 3 days. Keep the rice in its own container for up to 2 days. You can also freeze it for up to 1 month in small Ziploc bags. Store the cucumber, tomatoes, and red pepper mix separately. Add the lemon juice and olive oil dressing just before serving to keep the veggies crisp. Yogurt sauce will keep for 3-4 days in the fridge.
- Reheat the rice and salmon in the microwave or on the stovetop. Assemble the bowls fresh by adding the salad, drizzling with the yogurt sauce, and topping with feta.
Freezing Tips
- You can freeze the cooked salmon, but it’s best to store it separately and reheat it gently to avoid overcooking.
- Freeze cooked rice in portions for easy reheating.
Rice Base Alternatives
Adding grains to your Mediterranean Salmon Bowls is a great way to boost nutrition and variety. You can swap out the rice or even mix it with other grains for added texture and flavor.
- Quinoa: A protein-packed, gluten-free grain with a slightly nutty flavor.
- Farro: This chewy, nutty grain adds heartiness to the bowl and works well with Mediterranean flavors.
- Couscous: Particularly pearl (Israeli) couscous, which has a nice bite and is quick to prepare.
- Bulgur: Another Mediterranean staple, bulgur is light, fluffy, and fast-cooking.
- Barley: If you want something extra hearty, barley brings a chewy texture and works well with the yogurt and salmon. More barley recipes here.
- Cauliflower Rice: Finely chopped cauliflower that resembles rice. It’s low-carb and packed with nutrients. You can buy pre-packaged cauliflower rice or make your own by pulsing cauliflower florets in a food processor. Sauté in a pan with a little olive oil for about 5-7 minutes until tender but not mushy. Season with salt and pepper.
- Spaghetti Squash: Once cooked, the flesh of the spaghetti squash turns into noodle-like strands. Roast or microwave the squash, then shred it into strands. Cut in half, remove seeds, roast at 400°F for about 40 minutes, and scrape out the “noodles.”
- Potatoes: Air-fried, roasted, or boiled potato cubes are another great grain-free option that’s higher in carbs than cauliflower rice or spaghetti squash.
- Simply swap out the rice with your grain or veggie of choice. The cooking times and liquid ratios may vary depending on the grain, but follow the package instructions for best results. Or, for extra texture, mix 50% rice and 50% grains like quinoa or farro to combine the softness of rice with the chewiness of grains.
Sauce variations
If you’re looking to change things up, here are some sauce variations that would go beautifully with your Mediterranean Salmon Bowls.
- Tzatziki sauce: A classic Mediterranean favorite, tzatziki is light and refreshing and adds a cucumber twist. It’s pretty much the same as your herby yogurt but with grated cucumber instead.
- Lemon tahini sauce: For a creamy, nutty, and lemony variation, tahini brings a beautiful depth of flavor to the bowls. Whisk 1/4 cup of tahini with 2 tbsp lemon juice, 1 minced garlic clove, 2 tbsp water, and salt and pepper to taste. You want creamy yet pourable consistency.
- Roasted red pepper sauce: This smoky, sweet sauce adds a bold flavor contrast to the salmon and fresh veggies. Blend 1/2 cup of roasted red peppers, 1 garlic clove, 2 tbsp yogurt, and 1 tbsp lemon juice until smooth. Drizzle in 1 tbsp olive oil while blending and season to taste. This sauce brings a smoky richness to the dish.
- Garlic herb olive oil dressing: For a lighter, vinaigrette-style dressing, this olive oil and herb-based sauce keeps things fresh. Whisk together 1/4 cup extra-virgin olive oil, 2 tbsp lemon juice, 1 garlic clove, and some fresh herbs of choice (parsley, oregano, dill). Season to taste. Drizzle over the salmon bowls for a zesty, herbaceous touch.
- Avocado cream sauce: Creamy and rich, this sauce adds healthy fats and a smooth texture to your bowls minus the dairy. Blend 1 ripe avocado, with 1 tbsp lemon or lime juice, 1 garlic clove, herbs of choice, and a little water until smooth. Season with salt and pepper. This sauce adds a luxurious, velvety touch.
Serving Suggestions
As the name suggests, these salmon bowls are a complete meal so you don’t need to serve them with anything else. Feel free to make extra salad, sauce, and rice to serve on the side.
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Looking for a fresh, healthy dinner that’s packed with flavor? These Mediterranean Salmon Bowls are your new go-to! Juicy, tender salmon bites seasoned with paprika and oregano, fluffy rice, a crisp salad, and a creamy herby yogurt sauce — it's a delicious, feel-good meal that’s easy to whip up. Plus, you can meal prep it for the week or enjoy it as a quick dinner.
Ingredients
For the Salmon:
- 4 salmon fillets 1.1 lb or about 500 grams, cut into 1-inch cubes, you want about 4 oz/125 grams of salmon per person
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon dried oregano
- 1 tablespoon lemon juice about half a lemon
- 1 tablespoon honey
- ⅔ teaspoon salt
- ½ teaspoon pepper
For the Rice:
- 1 cup uncooked white rice about 6 oz or 180 grams
- 2 cups water
- ½ teaspoon salt
- For Instant Pot: use 1:1 rice to water ratio
For the salad:
- 1 Lebanese cucumber diced
- 2 medium tomatoes sliced into wedges
- 1 red bell pepper diced, red capsicum
- ¼ red onion finely sliced
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
For the Herby Garlic Yogurt Sauce:
- 1 cup Greek yogurt 7-8 oz or about 220 grams
- 2 garlic cloves minced or finely grated
- 1 tablespoon fresh dill chopped
- 1 tablespoon fresh parsley chopped
- ¼ teaspoon salt or to taste
To Finish:
- ½ cup crumbled feta 3 oz or about 85-90 grams
- Fresh parsley oregano or dill for garnish (optional)
Instructions
- Marinate the Salmon: Cut the salmon into 1-inch cubes and add to a bowl. Sprinkle with paprika, garlic powder, oregano, lemon juice, honey, salt, and pepper. Toss the salmon bites in the marinade, making sure they’re evenly coated. Let it sit for 10-15 minutes while you prepare the other ingredients.
- Cook the Rice: Rinse the rice under cold water until water runs clear (I do about 5 rinses) then add it to a saucepan with 2 cups of water and a bit of salt. Bring to a boil, cover, and reduce to a simmer for about 15 minutes or until the rice is cooked through. Fluff with a fork and set aside. While rice is cooking, jump on the next steps. You can cook the rice in the Instant Pot or rice cooker as well.
- Prepare the salad: Cut up cucumber, tomatoes, red pepper, and red onion. Drizzle with olive oil and lemon juice, and season with salt and pepper. Toss gently to combine. If meal prepping ahead of time, store separately without the dressing.
- Cook the Salmon: Preheat your broiler (or oven grill) to high. Line a baking sheet with foil or parchment paper and arrange the marinated salmon bites in a single layer. Grill under broil for 7-8 minutes, flipping halfway, until the salmon is cooked through and slightly crispy on the edges. I usually do 5 minutes on one side and about 2-3 minutes on the other.
- Make the Herby Yogurt Sauce: In a small bowl, mix Greek yogurt, minced garlic, dill, parsley, and salt. Adjust seasoning as needed.
- Assemble the Bowls: Divide the cooked rice between bowls (about 2/3 cup per person). Top with the simple salad and the broiled salmon bites. Top with a few dollops of herby garlic yogurt sauce and sprinkle with crumbled feta. Garnish with extra herbs, if desired, and a drizzle of lemon juice and olive oil.
Video
Notes
Salmon Air Fryer Method:
Preheat your air fryer to 400°F (200°C) for about 3 minutes. Arrange the salmon bites in a single layer in the air fryer basket. Cook for 7-10 minutes, flipping halfway through. The salmon should be golden brown on the outside and cooked through. The cooking time may vary depending on the size of the salmon pieces and your air fryer model.Salmon Stovetop Pan-Frying Method:
Heat 1-2 tablespoons of olive oil in a non-stick or cast-iron skillet over medium-high heat. Place the salmon bites in the pan, making sure they have space between them to cook evenly. Sear the salmon for about 2-3 minutes per side, until golden and crispy on the outside, and cooked through on the inside. Cooking time will vary depending on the size of the salmon pieces.How to bulk it up?
If you want a more substantial and caloric meal, you can add extra rice or salmon; alternatively, add some chickpeas or lentils for extra protein and fiber. Hard-boiled eggs are another great protein-rich addition. Roasted veggies such as potatoes or sweet potatoes are also great. Other bits and pieces: olives, nuts or seeds, diced avocado, hummus. More notes above on rice swaps and sauce variations.Nutrition
Calories: 580kcal | Carbohydrates: 54g | Protein: 47g | Fat: 19g | Saturated Fat: 5g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 7g | Trans Fat: 0.003g | Cholesterol: 113mg | Sodium: 1147mg | Potassium: 1350mg | Fiber: 3g | Sugar: 11g | Vitamin A: 2020IU | Vitamin C: 54mg | Calcium: 223mg | Iron: 3mg
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This sounds great – I’m totally intending to make it this weekend. However, while I never use foil anymore, I won’t use my parchment paper either in this case. Under the broiler, it can catch fire.
Hey Brenna, you can bake the salmon directly on the sheet pan. I don’t have mine too close to the broiler so it has never caught fire but if you’re worried, by all means, don’t use it. I hope you enjoy this meal when you make it. Irena
Another never fail delicious recipe. Thank you Irena. I did my salmon in the airfryer. Maybe should’ve added a tablespoon of olive oil. Was still delicious. 200 degrees 10 mins.
I also did your broccoli rice from the pork meatball dish.
My 11 YO has gone off salmon so did a chicken breast in the pan with the same spice mix for her.
Glad you enjoyed it and appreciate you having to make chicken for your child, my toddler doesn’t love everything either.
Will make it again for sure!
Fabulous! The whole combo was so tasty yet everything also felt very nutritious and not too heavy. Going on rotation, thanks Irena.