Mediterranean Salmon Bowl

This Mediterranean Salmon Bowl is a vibrant and wholesome meal that perfectly balances textures and flavors. Featuring pan-seared salmon with crispy skin and golden, pan-fried rice, it offers a refreshing take on Mediterranean cuisine that is both satisfying and easy to prepare.

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Combining the tang of feta cheese with the zest of fresh lemon and cilantro, this bowl is a colorful explosion of nutrients. Whether you are looking for a healthy weeknight dinner or a sophisticated lunch, this dish delivers on every level.

Ingredients

• Fish: 4 salmon fillets (about 150 g each), skin-on, pin bones removed; 1 tablespoon olive oil; Salt and freshly ground black pepper, to taste.
• Rice: 2 cups cooked white or brown rice (preferably chilled); 2 tablespoons olive oil.
• Vegetables & Toppings: 1 cup baby bell peppers, sliced into rings; 1/3 cup sun-dried tomatoes, thinly sliced (in oil, drained); 1/2 cup feta cheese, crumbled; 1/4 cup fresh cilantro leaves, roughly chopped; 1/2 lemon, cut into wedges.
• Optional: 1/4 cup kalamata olives, pitted and halved; 1 small cucumber, diced.

Instructions

Step 1

Pat salmon fillets dry. Season both sides with salt and pepper.

Step 2

Heat 1 tablespoon olive oil in a large nonstick skillet over medium-high heat. Place salmon fillets skin-side down and cook for 4–5 minutes until skin is crispy. Flip and cook for another 2–3 minutes until just cooked through. Remove from skillet and set aside.

Step 3

In the same skillet, add 2 tablespoons olive oil. Add cooked rice, pressing gently with a spatula to form a single layer. Cook undisturbed for 3–5 minutes until bottom is golden and crispy. Stir and crisp further if desired.

Step 4

Meanwhile, in a separate pan (optional), quickly sauté sliced baby bell peppers over medium heat for 2–3 minutes until just tender.

Step 5

Divide crispy rice among four bowls. Top each with salmon fillet.

Step 6

Arrange baby bell peppers, sun-dried tomatoes, feta cheese, and fresh cilantro around the salmon. Add olives and cucumber if using.

Step 7

Serve immediately with lemon wedges on the side.

Zusatztipps für die Zubereitung

To ensure the rice gets perfectly crispy, use rice that has been previously cooked and chilled. When frying, press it firmly with a spatula and let it sit undisturbed to develop a golden crust. Always pat the salmon dry before cooking to achieve maximum skin crispiness.

Varianten und Anpassungen

You can easily substitute brown rice or quinoa for extra fiber. For those following a dairy-free diet, simply omit the feta cheese or swap it for a plant-based alternative.

Serviervorschläge

Enhance the dish with a drizzle of tahini or a dollop of Greek yogurt sauce for added creaminess. This Mediterranean bowl pairs beautifully with a glass of crisp white wine, such as Sauvignon Blanc.

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Serve your Mediterranean Salmon Bowl immediately to enjoy the contrast between the warm, crispy rice and the fresh, cool toppings. It is a nutritious meal that brings a taste of the Mediterranean straight to your table.

Recipe FAQs

→ What makes the rice crispy in this bowl?

The rice develops its signature golden crunch by cooking it undisturbed in hot oil for 3-5 minutes. Pressing the rice into a single layer with a spatula helps it crisp evenly. Using chilled rice works best as it holds its shape better during frying.

→ Can I use other types of fish?

Absolutely. While salmon provides rich flavor and healthy omega-3s, you can substitute with Arctic char, sea bass, or trout. Adjust cooking time based on thickness—generally 4-5 minutes per side for medium fillets.

→ How do I know when the salmon is perfectly cooked?

The salmon is done when it flakes easily with a fork and the internal temperature reaches 145°F (63°C). Watch for the flesh turning opaque and losing its translucent appearance. Remember it continues cooking slightly after removal from heat.

→ What can I use instead of feta for dairy-free?

Skip the feta entirely or try vegan feta alternatives made from almond or tofu bases. The bowl remains delicious without it—sun-dried tomatoes and olives provide plenty of savory depth. Extra fresh herbs help compensate for missing creaminess.

→ Can I meal prep this Mediterranean bowl?

Yes, prepare components in advance. Cook rice ahead and store up to 3 days. The salmon tastes best freshly cooked but can be refrigerated for 2 days—reheat gently to avoid drying. Keep vegetables chopped and separated for maximum freshness. Assemble just before serving.

→ What wine pairs well with this dish?

A crisp Sauvignon Blanc, Pinot Grigio, or Assyrtiko complements the Mediterranean flavors beautifully. The acidity cuts through the rich salmon while refreshing the palate between bites. For red wine lovers, a light Pinot Noir works well.