Mediterranean Salmon Bowl Recipe
- Amy Granger
- Sep 26
- 3 min read
Hey there, dear friends! I’m so excited to share this Mediterranean Salmon Bowl, a recipe close to my heart thanks to my wonderful daughter-in-law, Alexis. She nudged me to put our spin on a beloved salmon bowl from Cooking in Color, and I couldn’t resist giving it a Mediterranean twist! Packed with fresh, wholesome ingredients, this dish bursts with coastal flavors—think tender, seed-crusted salmon, roasted broccoli, and a zesty tahini-lemon sauce. It’s budget-friendly, nutrient-rich, quick to whip up in under 30 minutes, and oh-so-customizable, making it your new favorite for weeknight dinners or meal prep!
Why You'll Love This Salmon Bowl Recipe
Flavorful and Fresh: The combination of seed-crusted salmon, roasted broccoli, and creamy tahini-lemon sauce delivers bold Mediterranean flavors inspired by coastal cuisine.
Quick and Easy: Ready in under 30 minutes, this dish is perfect for busy weeknights or prepping ahead for the week.
Budget-Friendly: Using affordable staples like canned chickpeas and cauliflower rice, it costs just $3.75–$4.75 per serving (total $15–$19 for four).
Nutrient-Dense: Packed with omega-3s, protein (25–30g per serving), fiber, and antioxidants, it supports heart health, digestion, and overall wellness.
Customizable and Low-Carb: Swap ingredients to suit your taste or dietary needs, with cauliflower rice keeping it keto-friendly and filling.
Equipment:
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Ingredients
1 lb. salmon with or without skin, your choice
2–3 tablespoons of olive oil
1 teaspoon honey
1–2 tablespoons harissa paste or 1 teaspoon smoked paprika smoked paprika mixed with 1 teaspoon lemon juice
Sea salt and freshly ground black pepper, to taste
3 tablespoons of sesame seeds
3 tablespoons chia seeds
1 crown of broccoli, cut into florets (save those broccoli stems for later)
1 cup of chickpeas, canned (rinsed and drained)
1 bag of frozen cauliflower rice
1 teaspoon dried oregano (optional)
1 teaspoon garlic powder (optional)
Optional toppings:
Thinly sliced red onion (or use your homemade pickled red onion)
Chopped kalamata olives
Sliced cucumber
Crumbled feta cheese
For the Tahini Dressing
1/4 cup tahini
2 tablespoons lemon juice
1 teaspoon coconut aminos or tamari
1 teaspoon maple syrup or honey
1 small, minced garlic clove
2-4 tablespoons cold water (to thin)
Sea salt and black pepper, to taste
Storage Information
Refrigerator: Store the assembled Mediterranean Salmon Bowl (salmon, roasted broccoli, chickpeas, and cauliflower rice) in an airtight container for up to 3–4 days. Keep the tahini-lemon sauce in a separate container to prevent sogginess, and store it in the fridge for up to 5 days.
Freezer: The cooked salmon, roasted broccoli, and chickpeas can be frozen in airtight containers or freezer bags for up to 2 months. Cauliflower rice may become watery when frozen, so it’s best prepared fresh. Tahini-lemon sauce does not freeze well due to texture changes.
Reheating: Reheat salmon, broccoli, chickpeas, and cauliflower rice in a microwave-safe dish at 50% power for 1–2 minutes, stirring halfway, or in an oven at 350°F (175°C) for 8–10 minutes until warmed through. Add the tahini-lemon sauce after reheating to maintain its creamy texture.
Make Ahead and Meal Prep Ideas
Prep Ingredients in Advance: Roast the broccoli and chickpeas up to 2 days ahead and store in the fridge. Prepare the tahini-lemon sauce up to 5 days in advance and refrigerate in a sealed container.
Batch Cooking: Double the salmon and vegetable portions to cook once and have meals ready for the week. Store in individual meal prep containers for grab-and-go lunches or dinners.
Cauliflower Rice Tip: Prep cauliflower rice fresh daily or buy pre-riced frozen cauliflower to save time. Sauté it just before serving to maintain texture.
Assemble for the Week: Portion out salmon, broccoli, chickpeas, and cauliflower rice into meal prep containers. Store the sauce separately and drizzle it on after reheating to keep flavors fresh.
Customize for Variety: Swap broccoli for roasted zucchini or bell peppers, or add fresh toppings like cherry tomatoes or cucumber slices when serving to keep meals exciting throughout the week.
And there you have it, friends—a Mediterranean Salmon Bowl that’s as delightful to eat as it is easy to make! I love how this dish brings together vibrant flavors and wholesome ingredients to create a meal that feels like a warm coastal breeze. Whether you’re cooking for yourself, your family, or impressing friends at a dinner party, this bowl is sure to win hearts (and taste buds). Give it a try, make it your own with your favorite swaps, and let me know how it turns out—I can’t wait to hear about your kitchen adventures!
Happy cooking!
Amy
1
Notes
• Choosing Salmon: Opt for wild-caught salmon, if possible, for the best flavor and omega-3 content, but farmed works great too—just ensure it's fresh with no fishy odor.
• Seed Crust Perfection: Press the salmon cubes firmly into the seed mixture to ensure an even coating that crisps up nicely during cooking.
• Sauce Consistency: If your tahini-lemon sauce is too thick, add water a teaspoon at a time while whisking until it reaches a drizzle-able consistency.
• Avoid Overcooking: Keep an eye on the salmon; it should be golden on the outside but still slightly pink in the center for the juiciest results.
• Meal Prep Hack: Roast extra broccoli and chickpeas—they reheat well and can be used in salads throughout the week.
2
Variations
• Protein Swaps: Replace salmon with chicken, tofu, or shrimp for a different twist while keeping the Mediterranean vibe.
• Veggie Options: Swap broccoli for asparagus, zucchini, or bell peppers; roast them similarly for added color and nutrients.
• Sauce Twists: Add a pinch of cumin or paprika to the tahini-lemon sauce for extra spice, or blend in fresh herbs like dill or mint.
• Vegan Version: Skip the salmon and double up on chickpeas or add roasted eggplant for a plant-based powerhouse.
3
Serving Suggestions
• Pair with Sides: Serve alongside a crisp Greek salad with feta, olives, and tomatoes, or warm pita bread for dipping in the sauce.
• For Gatherings: Assemble buffet-style bowls so guests can customize their own—perfect for casual dinners or brunches.
• Lunch on the Go: Pack in mason jars with sauce on the side for a portable, healthy lunch that stays fresh.
• Seasonal Twist: In summer, add fresh cherry tomatoes or cucumber slices; in winter, incorporate roasted root veggies for warmth.
Notes
1
Heat oven to 400oF.
2
Cut 1 pound salmon into 1x1-inch cubes. In a large bowl, combine 2 tablespoons of olive oil, 1–2 tablespoons harissa paste, 1 teaspoon honey, a pinch of kosher salt and a few grinds of black pepper. Whisk to combine. Add salmon and gently turn to coat. Set aside.
3
Spread the broccoli florets on one half of a parchment lined sheet pan. Spread the chickpeas on the other half. Drizzle olive oil over the ingredients and gently toss. Roast the broccoli and chickpeas for 10-15 minutes.
4
Prepare creamy tahini-lemon sauce: In a small bowl, combine 1/4 cup tahini, 2 tablespoons lemon juice, 1 teaspoon coconut aminos or tamari, 1 teaspoon maple syrup or honey, and the minced garlic clove. Whisk until smooth. Add 2-4 tablespoons cold water to reach the desired texture. Season with sea salt and black pepper. Set aside.
5
Use a food processor to rice the broccoli stems. Heat your cast iron pan over medium heat and add a tablespoon of olive oil. When shimmering, add the frozen cauliflower rice and riced broccoli. Season with salt and pepper, and the oregano and garlic powder, if using. Heat until cooked through, 6-9 minutes. Divide rice mixture between 4 bowls and wipe out pan.
6
Combine 3 tablespoons sesame seeds and 3 tablespoons chia seeds on a large plate (I use a pie plate) or wide-rimmed shallow bowl and mix. Add salmon cubes and turn to coat in the seed mixture. Add the remaining tablespoon oil to a hot pan. Arrange salmon cubes in a single layer, skin side down, and cook undisturbed for 2 minutes. Turn and continue cooking for 3 to 5 more minutes, turning to sear all sides, until nicely golden.
7
Serve salmon, broccoli, and chickpeas on top of a bed of cauliflower/broccoli rice. Drizzle tahini-lemon sauce over everything. Add thinly sliced red onion or pickled red onion, chopped kalamata olives, sliced cucumber and crumbled feta to top it off.
Instructions
Cast Iron Skillet
Sheet Pan
Parchment Paper
Food Processor
Equipment
1 lb. salmon
3 tablespoons of olive oil
1 teaspoon honey
2 tablespoons harissa paste
sea salt and freshly ground black pepper
3 tablespoons of sesame seeds
3 tablespoons chia seeds
1 crown of broccoli cut into florets (save those broccoli stems for later)
1 cup of canned chickpeas (rinsed and drained)
1 bag of frozen cauliflower rice
1 teaspoon dried oregano (optional)
1 teaspoon garlic powder (optional)
Salmon Bowl Ingredients
Thinly sliced red onion (or use your homemade pickled red onion)
Chopped kalamata olives
Sliced cucumber
Crumbled feta cheese
Optional Toppings
1/4 cup tahini
2 tablespoons lemon juice
1 teaspoon coconut aminos or tamari
1 teaspoon maple syrup or honey
1 small minced garlic clove
2-4 tablespoons cold water (to thin)
Sea salt an d black pepper to taste
Tahini Dressing
Mediterranean Salmon Bowl with Tahini Dressing
Amy Granger from Nourishing for Flourishing
4 Servings
Prep Time
10 minutes
Cooking Time
30-35 minutes
Rest Time
0 minutes
Total Time
40-45 minutes
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