Save to Pinterest This Mediterranean Salmon Bowl is a vibrant and wholesome meal that brings a burst of coastal flavors right to your dinner table. Featuring perfectly pan-seared salmon with crispy skin and a bed of golden, crunchy rice, it is a delightful combination of textures and fresh ingredients like sun-dried tomatoes and creamy feta cheese.
Save to Pinterest Whether you are looking for a nutritious dinner or a colorful lunch to impress, this bowl offers a balanced mix of healthy fats, protein, and vibrant vegetables. The addition of fresh cilantro and a squeeze of lemon provides a zesty finish that ties all the Mediterranean elements together beautifully.
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
For the best results, use chilled rice for the crispy rice step, as the lower moisture content allows it to brown and crisp much more effectively. Ensure the salmon fillets are patted completely dry before seasoning to achieve that restaurant-quality crispy skin.
Varianten und Anpassungen
You can easily substitute white rice with brown rice or quinoa for extra fiber. For a dairy-free version, simply omit the feta cheese or use a plant-based alternative. This recipe is naturally gluten-free and pescatarian-friendly.
Serviervorschläge
Serve this dish with a drizzle of creamy tahini or a dollop of Greek yogurt sauce for extra flavor. For the perfect pairing, enjoy your Mediterranean Salmon Bowl with a glass of crisp white wine like Sauvignon Blanc.
Save to Pinterest This Mediterranean Salmon Bowl is a testament to how simple, fresh ingredients can come together to create a gourmet experience at home. Enjoy the harmony of textures and the bright, zesty flavors in every bite!
Common Recipe Questions
- → What type of rice works best for crispy results?
Cold, day-old rice produces the crispiest texture because it has less moisture. Both white and brown rice work well—just ensure it's thoroughly chilled before cooking in the skillet.
- → Can I use frozen salmon fillets?
Yes, thaw them completely and pat very dry before seasoning. Excess moisture prevents proper searing and crispy skin formation. Thaw overnight in the refrigerator for best results.
- → How do I know when the salmon is done?
The salmon is ready when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C). The flesh should turn opaque and slightly firm, with just a hint of translucency in the center.
- → What can I substitute for feta cheese?
Try goat cheese for a similar tangy creaminess, or use dairy-free feta alternatives. For a different flavor profile, fresh mozzarella adds mild creaminess without the strong tang.
- → Can this bowl be made ahead for meal prep?
Store components separately in airtight containers for up to 3 days. Reheat rice and salmon gently, then add fresh vegetables and toppings just before serving. The crispy texture softens slightly but flavors continue to develop.
- → What vegetables work well as additions?
Cucumber, cherry tomatoes, red onion, or roasted eggplant complement the Mediterranean flavors. Sautéed zucchini or shredded kale also add bulk and nutrition without overwhelming the dish.