Mediterranean Salmon Bowl

Savor the flavors of the Mediterranean with this vibrant and wholesome salmon bowl. Combining crispy pan-seared salmon with golden, toasted rice and the salty tang of feta, this dish offers a perfect balance of textures and nutrition for a complete main dish.

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Bright baby bell peppers and rich sun-dried tomatoes add layers of sweetness and acidity, while fresh cilantro brings a bright finish to every plate. It is a colorful meal that is as pleasing to the eye as it is to the palate.

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 result, ensure you pat the salmon completely dry before searing; this is the secret to achieving that perfectly crispy skin. Using chilled rice for the frying stage helps the grains stay separate and get much crispier than freshly cooked warm rice.

Varianten und Anpassungen

You can substitute brown rice or quinoa for the base to add extra fiber to the dish. For a dairy-free version, simply omit the feta or replace it with a plant-based alternative. Feel free to incorporate the optional kalamata olives and diced cucumber for extra Mediterranean character.

Serviervorschläge

Serve this bowl with a generous drizzle of tahini or a cooling Greek yogurt sauce for added creaminess. For a complete dining experience, pair this meal with a crisp, chilled glass of white wine such as Sauvignon Blanc.

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This Mediterranean Salmon Bowl is a fantastic way to enjoy a restaurant-quality meal at home. It is balanced, flavorful, and incredibly satisfying, providing 33g of protein per serving to keep you fueled throughout the day.

Recipe FAQs

→ Can I use frozen salmon fillets?

Yes, thaw frozen salmon completely in the refrigerator before cooking. Pat them very dry with paper towels to ensure crispy skin during searing.

→ Why use chilled rice for crisping?

Day-old or chilled rice has less moisture, allowing it to develop a crispy golden crust when pan-fried without becoming mushy or sticky.

→ What can I substitute for feta cheese?

Try dairy-free feta alternatives, crumbled goat cheese, or omit entirely. The bowl remains flavorful without cheese thanks to the sun-dried tomatoes and fresh vegetables.

→ How do I know when salmon is perfectly cooked?

The salmon is done when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C). The flesh should be opaque and slightly pink in the center.

→ Can I prepare components ahead?

Cook rice up to 2 days ahead and store refrigerated. Slice vegetables and prepare toppings several hours in advance. For best results, cook salmon just before serving to maintain crispy skin.