Meals · High Protein
Mediterranean Citrus Salmon Bowls (39g Protein)
Mediterranean Citrus Salmon Bowls provide 39 grams of protein and 646 calories. They feature flaky sheet-pan roasted salmon and cherry tomatoes, served alongside a quinoa salad, all finished with a tangy lemon-herb dressing.
Nutrition per serving
- Protein
- 39 g
- Calories
- 646
- Carbs
- 61 g
- Fat
- 27 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- Two 5-ounce Salmon fillets
- 2/3 cup Quinoa — uncooked
- 1 1/3 cup Water
- 1 pint Cherry tomatoes — halved
- 1/4 small Red onion — thinly sliced
- 1/2 cup Kalamata olives — pitted and halved
- 1/2 cup Feta cheese — crumbled
- 1 large Lemon — zested and juiced
- 1 1/2 tablespoons Olive oil
- 1 teaspoon Dried oregano
- 2 tablespoons Fresh dill — chopped
- 1/2 teaspoon Kosher salt — plus more to taste
- 1/4 teaspoon Black pepper — plus more to taste
Steps
- Preheat oven to 400°F (200°C). Line a large baking sheet with parchment paper.
- Rinse quinoa thoroughly under cold water. In a small saucepan, combine quinoa and water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all water is absorbed. Remove from heat and let stand, covered, for 5 minutes, then fluff with a fork.
- On the prepared baking sheet, toss the halved cherry tomatoes and thinly sliced red onion with 1 tablespoon of olive oil, dried oregano, 1/4 teaspoon salt, and 1/8 teaspoon black pepper. Spread in an even layer.
- Pat the salmon fillets dry and place them on the baking sheet among the vegetables. Season the salmon with the remaining 1/4 teaspoon salt, 1/8 teaspoon black pepper, and the lemon zest.
- Roast for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork, and the tomatoes are softened.
- While the salmon roasts, prepare the dressing. In a small bowl, whisk together the juice of the lemon and the remaining 1/2 tablespoon of olive oil. Season with a pinch of salt and pepper.
- To assemble the bowls, divide the cooked quinoa between two serving bowls. Top each with the roasted salmon and vegetables. Add the pitted Kalamata olives, and crumbled feta cheese.
- Drizzle generously with the lemon-olive oil dressing and garnish with fresh chopped dill before serving.
Why This Works
Salmon fillets deliver 25g protein per 100g (USDA #175168) with omega-3 fatty acids for heart health. Quinoa adds 8g protein per cup cooked. A complete plant protein. Boil water (2 cups) and cook quinoa for 15-20 minutes until fluffy. The citrus glaze caramelizes on salmon fillets at 400°F, creating a sweet-savory crust. Each bowl delivers 40+ grams protein from salmon fillets and quinoa combined.
Cooking the Salmon
Pat salmon fillets completely dry with paper towels. Season with salt and pepper. Heat an oven-safe skillet over medium-high heat for 2 minutes. Sear salmon fillets skin-side up for 3-4 minutes until golden. Flip and brush with citrus glaze. Transfer to 400°F oven for 6-8 minutes until internal temperature reaches 125°F for medium or 145°F for well-done. Rest 2 minutes before serving.
Bowl Assembly
Start with quinoa as your base. Bring water to a boil, add quinoa, reduce heat and simmer 15-20 minutes. Fluff with a fork. Add roasted vegetables and your glazed salmon fillets. The warm quinoa absorbs excess glaze from the salmon fillets. Finish with a squeeze of fresh citrus and microgreens. Portion into 1/2-cup servings of quinoa per bowl.
Sources Research-Backed
Frequently Asked Questions
Can I use frozen salmon for salmon bowls?
Yes, but thaw it first for best results. Thaw in the refrigerator overnight, or in cold water for 30 minutes if rushed. Pat completely dry before cooking. Frozen salmon releases extra moisture that prevents browning. Wild-caught salmon is leaner than farmed and works well in bowls.
How do I prevent salmon from sticking to the pan?
Start with a hot pan and dry fish. Heat the pan for 2-3 minutes before adding oil, then let the oil shimmer before adding salmon skin-side down. Don't move the fish for 3-4 minutes. It will release naturally when properly seared. A fish spatula helps for flipping.
Can I meal prep Mediterranean salmon bowls?
Yes, but store components separately. Cooked quinoa and roasted vegetables keep 4-5 days refrigerated. Salmon is best within 2-3 days. Assemble bowls fresh and add dressing just before eating. The feta and olives store well alongside the grains.
