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Mediterranean Salmon Bowls

Mediterranean salmon bowls with creamy yogurt sauce and crispy seared salmon.
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Tender, brined salmon fillets are seasoned with Mediterranean herbs and served over rice with crisp vegetables, briny olives, and a creamy lemon-herb yogurt sauce. This vibrant, healthy meal comes together in just 30 minutes for a satisfying dinner.

Ingredients

Scale
  • For the Salmon & Brine:
  • 4 (6-ounce) skin-on or skinless salmon fillets
  • 4 cups cool water
  • 3 tablespoons kosher salt
  • 1 tablespoon honey or maple syrup
  • For the Mediterranean Seasoning:
  • 2 tablespoons olive oil
  • 2 teaspoons dried oregano
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon freshly cracked black pepper
  • Zest of 1 lemon
  • For the Bowls:
  • 1 1/2 cups uncooked long-grain white rice or quinoa
  • 1 English cucumber, diced
  • 1 pint cherry tomatoes, halved
  • 1/2 red onion, thinly sliced
  • 1/2 cup Kalamata olives, pitted and halved
  • 4 ounces feta cheese, crumbled (optional)
  • Fresh dill or parsley, for garnish
  • For the Lemon-Herb Yogurt Sauce:
  • 1 cup plain Greek yogurt (full-fat or 2%)
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon chopped fresh dill
  • 1 clove garlic, minced
  • Salt and pepper to taste

Instructions

  1. Brine the salmon. In a large bowl, whisk water, salt, and honey until dissolved. Submerge salmon fillets for 10 minutes.
  2. Cook the rice according to package directions while the salmon brines.
  3. Make the sauce. Combine Greek yogurt, lemon juice, dill, minced garlic, salt, and pepper in a small bowl. Set aside.
  4. Prep the vegetables: dice cucumber, halve tomatoes, and slice red onion.
  5. Pat the brined salmon fillets very dry with paper towels.
  6. Mix olive oil, oregano, garlic powder, onion powder, smoked paprika, black pepper, and lemon zest to form a paste. Rub all over salmon.
  7. Preheat a large skillet over medium-high heat. Cook salmon for 4-5 minutes per side, until golden and flaky.
  8. Assemble bowls. Divide rice among four bowls. Flake salmon over rice. Arrange cucumber, tomatoes, red onion, and olives around the bowl. Top with feta and fresh herbs. Drizzle generously with lemon-herb yogurt sauce.

Notes

Patting the salmon dry after brining is crucial for a good sear. Do not brine longer than 10 minutes. Store components separately for best meal prep. For a dairy-free version, omit feta and use a tahini-lemon sauce instead of yogurt.

Nutrition

Find it online: https://harmonymeal.com/mediterranean-salmon-bowls/