Description
A quick, flavorful, and healthy Mediterranean salmon grain bowl with a creamy tahini drizzle, perfect for busy weeknights. Packed with protein, grains, veggies, and fresh herbs, this all-in-one meal is easy to customize and meal prep friendly.
Ingredients
- 4 salmon fillets (about 6 oz / 170g each), fresh or frozen
- 1 cup dry quinoa or brown rice (185g quinoa or 195g brown rice)
- 1 cup cherry tomatoes (150g), halved
- 1 medium cucumber (about 200g), diced
- ¼ small red onion (about 30g), thinly sliced
- ½ cup fresh parsley, chopped (about 15g)
- ½ cup fresh mint, chopped (about 15g)
- 3 tablespoons olive oil (45ml), extra virgin
- 2 tablespoons lemon juice (from 1 lemon)
- 2 cloves garlic, minced
- ¼ cup tahini (60g), stirred well
- ¼ cup Greek yogurt (60g), or dairy-free alternative
- 1 teaspoon ground cumin
- Salt and freshly cracked black pepper, to taste
- Optional toppings: crumbled feta cheese, toasted pine nuts, sliced avocado
Instructions
- Rinse 1 cup of quinoa or brown rice under cold water. Bring 2 cups of water to a boil in a medium saucepan, add the grains and a pinch of salt. Reduce heat to low, cover, and simmer until tender—about 15 minutes for quinoa or 40 minutes for brown rice. Fluff with a fork and set aside.
- In a mixing bowl, whisk together ¼ cup tahini, ¼ cup Greek yogurt, 2 tablespoons lemon juice, 2 minced garlic cloves, 1 teaspoon ground cumin, and a pinch of salt and pepper. Add water a tablespoon at a time until the sauce is creamy and pourable. Set aside.
- While the grains cook, halve the cherry tomatoes, dice the cucumber, thinly slice the red onion, and chop the parsley and mint. Toss them together in a bowl with a drizzle of olive oil and a pinch of salt.
- Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Season the salmon fillets with salt, pepper, and a light drizzle of olive oil. Place skin-side down if skin-on and cook for 4-5 minutes without moving. Flip and cook another 3-4 minutes until cooked through but still moist. Remove from heat and squeeze a little lemon juice over the top.
- Divide the grains between bowls, top with the fresh veggie and herb mix, then place a salmon fillet on each. Drizzle generously with the tahini sauce. Add optional toppings like crumbled feta, toasted pine nuts, or avocado slices if desired.
- Serve immediately while the salmon is warm and the tahini sauce is creamy.
Notes
[‘Do not overcook the salmon; it continues cooking after removal from heat.’, ‘Tahini sauce can be made ahead and stored in the fridge up to 3 days; stir before serving.’, ‘Fresh parsley and mint brighten the bowl; parsley is the MVP if you only have one herb.’, ‘Pre-chopped veggies can save prep time without sacrificing flavor.’, ‘Use leftover grains for better flavor; chilled grains taste even better.’, ‘Lemon juice balances the richness of tahini and salmon; keep fresh lemons handy.’, ‘Toast pine nuts in a dry skillet for extra crunch and aroma.’, ‘For a vegetarian version, swap salmon with roasted chickpeas or grilled halloumi.’, ‘Grain alternatives include couscous or farro; couscous cooks fastest.’, ‘Add a spicy kick with red pepper flakes or harissa drizzle.’, ‘Use dill or cilantro instead of mint for a different herb flavor.’, ‘Serve over mixed greens for a lighter salad bowl option.’, ‘Leftovers keep well in the fridge for up to 3 days; keep tahini sauce separate to avoid sogg
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl with 1 salmon
- Calories: 520
- Sodium: 350
- Fat: 25
- Saturated Fat: 4
- Carbohydrates: 40
- Fiber: 6
- Protein: 35
Keywords: Mediterranean salmon, grain bowl, tahini sauce, healthy dinner, quick recipe, weeknight meal, quinoa bowl, brown rice bowl, fresh herbs, easy salmon recipe