Mediterranean Salmon Bowl

Discover a vibrant and wholesome meal with this Mediterranean Salmon Bowl. Perfectly pan-seared salmon meets uniquely crispy rice, creating a delightful harmony of textures and flavors. Accompanied by colorful baby bell peppers, tangy sun-dried tomatoes, and creamy feta cheese, this dish brings the sunny essence of the Mediterranean straight to your table.

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This recipe is a celebration of simple ingredients handled with care. The combination of warm, flaky fish and the refreshing bite of cilantro and lemon ensures every spoonful is balanced and satisfying. Whether you are serving a family dinner or meal-prepping for the week, this bowl is a pescatarian delight that never feels heavy.

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 achieve the best results, use a large nonstick skillet and a sturdy spatula to press the rice firmly into the pan. This ensures even browning and a superior crunch. Chilled rice is essential, as it contains less moisture and crisps up much faster than freshly cooked rice.

Varianten und Anpassungen

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

Serviervorschläge

For an extra layer of creaminess, serve these bowls with a drizzle of tahini or a dollop of Greek yogurt sauce. This meal pairs beautifully with a crisp white wine, such as Sauvignon Blanc, to complement the brightness of the lemon and cilantro.

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With 480 calories and 33 grams of protein per serving, this Mediterranean Salmon Bowl is as nourishing as it is delicious. Enjoy the vibrant colors and bold flavors of this easy-to-make masterpiece that is sure to become a regular in your rotation.

Recipe FAQs

→ How do I get crispy rice for this bowl?

Use cooked, preferably chilled rice in a hot skillet with olive oil. Press it into a single layer and let it cook undisturbed for 3-5 minutes until the bottom turns golden and crispy before stirring.

→ Can I use frozen salmon fillets?

Yes, thaw them completely first and pat dry thoroughly before seasoning. This ensures proper searing and prevents excess moisture from making the skin soggy.

→ What other grains work in this bowl?

Quinoa, farro, or cauliflower rice make excellent alternatives. Adjust cooking times accordingly—quinoa crisps similarly to rice, while cauliflower rice needs less time.

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

The flesh should turn opaque and flake easily with a fork. Aim for an internal temperature of 125°F (52°C) for medium, or 130°F (54°C) for medium-well doneness.

→ Can I meal prep this Mediterranean bowl?

Prepare components separately and store up to 3 days. Keep rice crispy by reheating in a skillet, and add fresh herbs and feta just before serving for best texture.