I used to think “healthy eating” meant boring salads and bland, steamed everything. I honestly believed that for food to be good for you, it couldn’t possibly taste good. Then I discovered the vibrant, sun-drenched flavors of the Mediterranean way of eating, and everything changed! It’s all about celebrating incredible flavor with fresh, whole ingredients. This lifestyle isn’t about restriction; it’s about abundance. And this gorgeous Mediterranean salmon bowl is the perfect example of just how delicious healthy can be.
It’s a complete, satisfying meal loaded with color, texture, and amazing flavor. You’ll feel like you’re dining on the coast of Greece, even on a busy Tuesday night!
Sunshine in a Bowl: Why This Recipe Works
This isn’t just another recipe; it’s one of my absolute favorite go-to dinners, and I know you’re going to love it, too. It’s one of those meals that makes you feel as good as it tastes.
Here’s why it’s a winner:
- An Explosion of Fresh Flavor: From the zesty lemon vinaigrette to the creamy dill yogurt and savory roasted veggies, every single bite is packed with incredible taste.
- Surprisingly Simple: The best part? The salmon and veggies roast together on one sheet pan! We love easy Mediterranean meals, and this cleanup is an absolute breeze.
- Nutrient-Packed & Satisfying: This isn’t a light salad that will leave you hungry. It’s a high-fiber, protein-rich meal that will keep you full and energized for hours.
- Genuinely Heart-Healthy: Full of healthy fats, lean protein, and whole grains, this is one of the best heart-healthy dinner ideas you can make.
The Heart of Mediterranean Flavor
The magic of great Mediterranean diet recipes comes down to using simple, high-quality ingredients. This Greek salmon grain bowl is built on a few key players that really make the dish shine.
Succulent Salmon
Salmon is the star here for a reason! It’s one of the most delicious omega-3 rich foods you can eat. When you bake it with smoky paprika and herbs, it becomes incredibly tender and flaky. It’s a powerhouse of nutrition that feels wonderfully indulgent.
Nutty, Ancient Farro
If you haven’t tried farro, you’re in for a treat. It’s a hearty ancient grain with a satisfyingly chewy texture and a slightly nutty flavor that stands up beautifully to the other ingredients. As one of the best high fiber Mediterranean meals, this salmon and farro recipe is both healthy and incredibly filling.
Liquid Gold: Extra Virgin Olive Oil
Good quality extra virgin olive oil is the cornerstone of Mediterranean cooking. We use it here to roast the vegetables and as the base for our bright, zesty vinaigrette. It’s packed with healthy monounsaturated fats and adds a signature peppery, fruity flavor you just can’t replicate.
Your Questions About This Mediterranean Salmon Bowl Answered
I get a lot of questions about starting this lifestyle, so I wanted to answer a few common ones right here!
1.Is salmon good for the Mediterranean diet?
Absolutely! Fatty fish like salmon is highly encouraged. It’s a fantastic source of lean protein and those amazing omega-3 fatty acids that are so important for heart and brain health. This recipe for Mediterranean baked salmon with vegetables is a perfect way to incorporate it into your routine.
2.What grains can I eat on the Mediterranean diet?
You have so many wonderful options! The focus is on whole, minimally processed grains. Farro, which we use here, is a perfect example. Other great choices include barley, whole-wheat couscous, quinoa, and brown rice.
3.Can I make this ahead of time?
Yes, which makes it perfect for meal prep! The farro, vinaigrette, and yogurt sauce can all be made 2-3 days in advance and stored in the fridge. When you’re ready to eat, just roast the salmon and veggies and assemble your bowls!
Are you ready to bring a taste of the Mediterranean into your kitchen? Let’s get cooking!
Mediterranean Sunstone Salmon & Farro Bowls
Equipment
- Large, rimmed baking sheet
- Medium saucepan
- 3 small mixing bowls
- Whisk
- Measuring cups and spoons
Ingredients
For the Sheet Pan Salmon:
- 1.25 lbs 20 oz skinless salmon, cut into 4 equal fillets
- 2 pints cherry tomatoes
- 1 large red onion thinly sliced
- 1 tbsp extra virgin olive oil
- 1.5 tsp smoked paprika
- 1 tsp garlic powder
- 1 tsp dried oregano
- 0.5 tsp onion powder
- 0.5 tsp freshly ground black pepper
For the Bowls:
- 1 cup uncooked pearled farro
- 1 can 15-oz chickpeas, thoroughly rinsed and drained
- 2 English cucumbers diced
- 5 oz baby arugula
- 1 cup Kalamata olives thoroughly rinsed
For the Lemon-Herb Vinaigrette:
- 0.25 cup extra virgin olive oil
- 0.25 cup red wine vinegar
- Zest and juice of 1 large lemon
- 2 cloves garlic finely minced
- 2 tsp dried oregano
- 1 tsp sumac
For the Cooling Dill-Yogurt Sauce:
- 1 cup plain non-fat Greek yogurt
- 0.5 English cucumber grated and squeezed of excess water
- 1 tbsp fresh dill chopped
- 1 clove garlic minced
- 1 tbsp fresh lemon juice
Instructions
- Prepare the Grain Foundation: Rinse the farro under cold water. In a medium saucepan, bring 3 cups of water to a boil. Add the farro, reduce heat to a simmer, and cook according to package directions, typically 15-20 minutes, until tender but still chewy. Drain any excess water and set aside.
- Emulsify the Vinaigrette: While the farro cooks, prepare the vinaigrette. In a small bowl, whisk together the extra virgin olive oil, red wine vinegar, lemon zest, lemon juice, minced garlic, dried oregano, and sumac until well combined. Set aside to allow the flavors to meld.
- Create the Yogurt Sauce: In a separate small bowl, combine the non-fat Greek yogurt, grated cucumber, chopped fresh dill, minced garlic, and lemon juice. Stir until smooth. Refrigerate until ready to serve.
- Assemble the Sheet Pan: Preheat your oven to 400°F (200°C). On a large baking sheet, toss the cherry tomatoes and sliced red onion with 1 tablespoon of olive oil. In a third small bowl, mix the smoked paprika, garlic powder, oregano, onion powder, and black pepper. Pat the salmon fillets dry and rub the spice blend evenly over all sides. Nestle the seasoned salmon fillets among the vegetables on the sheet pan.
- Roast to Perfection: Transfer the sheet pan to the preheated oven and roast for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork. The tomatoes should be blistered and soft.
- Compose the Bowls: To assemble, divide the cooked farro evenly among four bowls. Top with a large handful of fresh arugula. Arrange a salmon fillet in each bowl alongside the roasted tomatoes and onions. Evenly distribute the diced cucumber, rinsed chickpeas, and rinsed Kalamata olives. Drizzle generously with the Lemon-Herb Vinaigrette and finish with a dollop of the Cooling Dill-Yogurt Sauce.
Notes
- Grain Substitutions: If farro is unavailable, whole-grain barley or freekeh are excellent high-fiber alternatives that maintain the Mediterranean spirit of the dish.
- Rinsing is Crucial: Do not skip rinsing the canned chickpeas and olives. This single step is responsible for washing away a significant amount of excess sodium.
- Make-Ahead Components: The vinaigrette, yogurt sauce, and cooked farro can all be made up to 2 days in advance and stored in airtight containers in the refrigerator, making assembly quick for a weeknight meal.
Nutrition Information
(per serving, 1 of 4 bowls)- Calories: 882 kcal
- Protein: 49 g
- Total Fat: 47 g
- Saturated Fat: 7.6 g
- Carbohydrates: 73 g
- Dietary Fiber: 14.8 g
- Sodium: 487 mg
- Added Sugar: 0 g
Concluding Thoughts
I truly hope you love this recipe as much as I do. It’s proof that eating well can be a joyful, delicious, and deeply satisfying experience. This is more than just a meal; it’s a celebration of fresh ingredients and vibrant flavors that will nourish you from the inside out.
Give this Mediterranean salmon bowl a try, and please let me know what you think in the comments below. I can’t wait to hear how it turned out!
