Mediterranean cuisine is characterized by its emphasis on fresh, seasonal ingredients, and it is often lauded for its healthful qualities due to the use of olive oil, lean proteins and vegetables. This Mediterranean Salmon Rice Bowl combines flakes of roasted salmon with a vibrant salad of fresh vegetables, briny olives and herbs in a simple olive oil and red wine vinegar dressing.
From roasting the salmon fillets to assembling the components, the preparation steps are straightforward and easy to follow. You’ll find comfort in the simplicity of seasoning the salmon, tossing together the Mediterranean salad, and cooking grains, if desired. These uncomplicated steps ensure that even novice cooks can create a dish that looks and tastes like it was crafted by a seasoned chef.
LET’S TALK SALMON
Typically, Faroe Island salmon is my go-to when creating salmon recipes. The fat lines in this salmon make it difficult to overcook, and become dry.
This type of nutrient-rich salmon is farm-raised using sustainable aquaculture practices. However, it is raised in a contained area of the salmon’s natural habitat. The Faroe Islands have strict regulations in place to ensure the well-being of the fish and minimize environmental impact.
Wild-caught salmon is harvested from their natural habitats, where they roam freely and feed on natural food sources.If you are looking for a sustainable, wild-caught salmon alternative to Faroe Island, King (Chinook) salmon is a great choice.
Flavor Profile and Texture
Faroe Island Salmon is known for its rich and fatty texture, offering a buttery and tender mouthfeel. It has a milder flavor compared to some wild-caught salmon varieties. On the other hand, the flavor and texture of wild-caught salmon can vary depending on the species and its environment. It tends to have a more robust flavor and firmer texture due to its natural diet and active lifestyle.
Both Faroe Island Salmon and wild-caught salmon are excellent sources of omega-3 fatty acids, which are beneficial for heart health and brain function. The specific levels may differ depending on the species, diet, and environmental factors.
Salmon Substitutes
- Arctic Char is another viable substitute for salmon. It is a cold-water fish with a flavor profile reminiscent of a cross between salmon and trout. It has a rich and buttery texture and can be cooked in a variety of ways.
- For vegetarian or vegan options, seitan or tofu can be used as substitutes for salmon. These plant-based alternatives can be marinated and cooked to mimic the texture and flavors of fish. However, it’s important to note that the taste and texture will differ from actual salmon. Be sure to check out my recipe for Miso Glazed Vegan Scallops!
- Chicken can also be a great alternative. It’s important to note that it won’t provide the same flavor or nutritional composition. However, chicken’s versatility, affordability, and widespread availability make it an excellent choice for those seeking a substitute for salmon in various recipes and dietary preferences.
- This recipe will also work well with mahi-mahi, halibut or your favorite fish.
How to Air Fry Salmon
Here’s how to air fry salmon:
- preheat the air fryer to 390°
- spray the inside of the basket with non-stick spray
- place the salmon
- air fry the salmon for about 10 to 15 minutes, flipping halfway (internal temperature should be 145° for salmon that is not sushi-grade
INGREDIENTS FOR MEDITERRANEAN SALMON RICE BOWL
One thing you will love most about this Salmon Rice Bowl is that the recipe doesn’t overwhelm you with complex ingredients. The efficiency of this recipe allows you to relish an impressive meal without dedicating hours to the kitchen. In fact, this Mediterranean Salmon Bowl can be on your dinner table in under 30 minutes!
If you are someone who follows, or wants to following more of a Mediterranean Diet, this salmon salad fits the bill!
Salmon – Simply season with salt and pepper. Alternatively, use chicken, tofu, roasted vegetables or your favorite fish.
Olives – Use a variety of pitted Greek olives that are roughly chopped.
Cucumbers – They lend a nice crunch to this Mediterranean dish.
Diced tomatoes – Diced plum, halved cherry tomatoes or diced heirloom tomatoes can be used.
Red onion – Adds a perfect balance of flavors.
Dressing – Just a simple dressing of a good quality olive oil, red wine vinegar and fresh lemon juice is all you need to compose this fresh Mediterranean Salad
Herbs – Dried oregano and fresh basil pair perfectly to finish this Salmon Rice Bowl.
HOW TO SERVE AND STORE
Serve this healthy and delicious, easy-to-prepare Mediterranean Salmon Bowl with steamed white or brown rice. Alternatively, substitute steamed rice with any of the following, or enjoy alone:
- couscous
- quinoa
- farro
- cauliflower rice
- green salad
Storing
Allow the roasted salmon to cool slightly before storing. Place the salmon in an airtight container or wrap it tightly in plastic wrap. Refrigerate the salmon and consume it within 2-3 days for optimal taste and texture. Reheat on the stovetop, oven or air fryer.
If possible, store the Mediterranean Salad components separate from the salmon in an airtight container. The salad will last up to 3 days in the fridge.
Print
Mediterranean Salmon Rice Bowl
- Total Time: 25 minutes
- Yield: 2 servings 1x
Description
Mediterranean cuisine is characterized by its emphasis on fresh, seasonal ingredients, and it is often lauded for its healthful qualities due to the use of olive oil, lean proteins and vegetables. This Mediterranean Salmon Rice Bowl combines flakes of roasted salmon with a vibrant salad of fresh vegetables, briny olives and herbs in a simple olive oil and vinegar dressing.
Ingredients
- 3/4 –1 pound salmon
- 1 teaspoon olive oil
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- steamed rice for serving
- 2 mini cucumbers, sliced into half moons
- 1 plum tomato, diced
- 1 tablespoon red onion, thinly sliced
- 1/2 Greek olives, pitted and rough chop
- 1/4 teaspoon salt
- 1/2 teaspoon black pepper
- 1 teaspoon dried oregano
- 4 fresh basil leaves, torn
- 1 1/2 tablespoons olive oil
- 2 teaspoons red wine vinegar
- 1 teaspoon fresh lemon juice
- lemon wedges, for serving
Instructions
- Preheat oven to 400°.
- Place the salmon filet on a parchment lined baking sheet.
- Brush on the olive oil. Season with salt and pepper.
- Roast for 15 to 20 minutes, depending on the thickness of the fish.
- While the salmon is roasting, add the remaining ingredients, except for the steamed rice, in a bowl.
- Toss.
- Once roasted, flake the salmon with a fork.
- Add steamed rice to a bowl.
- Top with a 1/3 of the flaked salmon.
- Spoon on the Mediterranean salad mixture. Serve with lemon wedges.
- ENJOY!
Notes
- see instructions on how to air fry salmon instead of roasting, pan searing is also an option
- serve with steamed white or brown rice, quinoa or couscous (see post for other serving options)
- Prep Time: 5 minutes
- Cook Time: 20 minutes
- Category: Dinner
- Method: Easy
- Cuisine: Mediterranean
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