Mediterranean Salmon Bowl

Experience a burst of Mediterranean freshness with this vibrant Salmon Bowl. This dish combines succulent, pan-seared salmon fillets with the addictive crunch of golden crispy rice. Balanced with colorful baby bell peppers, tangy sun-dried tomatoes, and creamy feta, it is a wholesome meal that brings gourmet flair to your table in just 40 minutes. At 480 calories and 33 grams of protein per serving, it is as nourishing as it is delicious.

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Creating a restaurant-quality bowl at home is simpler than you think. By using a single nonstick skillet, you can achieve a perfectly crispy skin on your salmon and then use the flavorful oils left behind to toast your rice to a beautiful golden brown.

Ingredients

• Fish: 4 salmon fillets (about 150 g each, skin-on, pin bones removed), 1 tablespoon olive oil, salt, and freshly ground black pepper.
• Rice: 2 cups cooked white or brown rice (preferably chilled), 2 tablespoons olive oil.
• Vegetables & Toppings: 1 cup baby bell peppers (sliced), 1/3 cup sun-dried tomatoes (thinly sliced), 1/2 cup crumbled feta cheese, 1/4 cup fresh cilantro leaves, 1/2 lemon (wedges).
• Optional: 1/4 cup kalamata olives (halved), 1 small cucumber (diced).

Instructions

Step 1: Prep the Salmon

Pat the salmon fillets completely dry with paper towels. Season both sides generously with salt and pepper.

Step 2: Pan-Sear the Fish

Heat 1 tablespoon olive oil in a large nonstick skillet over medium-high heat. Place salmon skin-side down and cook for 4–5 minutes until the skin is crispy. Flip and cook for another 2–3 minutes until just cooked through. Remove and set aside.

Step 3: Crisp the Rice

In the same skillet, add 2 tablespoons olive oil. Add the cooked rice, pressing it down firmly with a spatula into a single layer. Cook undisturbed for 3–5 minutes until the bottom is golden and crispy. Stir to crisp further if desired.

Step 4: Sauté Peppers (Optional)

While the rice crisps, you may quickly sauté the baby bell pepper rings in a separate pan over medium heat for 2–3 minutes until just tender.

Step 5: Assemble the Bowls

Divide the crispy rice among four bowls. Place a salmon fillet on top of each.

Step 6: Add Garnish

Arrange the baby bell peppers, sun-dried tomatoes, crumbled feta, and fresh cilantro around the salmon. Add optional olives and cucumber if using.

Step 7: Final Touch

Serve immediately with fresh lemon wedges on the side for squeezing.

Zusatztipps für die Zubereitung

To ensure the rice gets truly crispy, use chilled, day-old rice which has less moisture. Always pat your salmon dry before seasoning to achieve that signature golden-brown skin. Be careful when handling the fish to keep the fillets intact.

Varianten und Anpassungen

For extra fiber, you can easily substitute the white rice with brown rice or even quinoa. To make this dish dairy-free, simply omit the feta cheese or replace it with your favorite plant-based cheese alternative.

Serviervorschläge

Enhance the dish with a drizzle of creamy tahini or a spoonful of Greek yogurt sauce. For a complete dining experience, pair this Mediterranean meal with a glass of crisp white wine, such as a chilled Sauvignon Blanc.

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This Mediterranean Salmon Bowl is a testament to how simple ingredients can create a sophisticated and satisfying meal. Whether you are hosting a dinner or prepping a healthy lunch, the combination of warm salmon and zesty toppings is sure to impress.

Recipe FAQs

→ Can I use frozen salmon fillets?

Yes, thaw frozen salmon completely in the refrigerator before cooking. Pat the fillets very dry with paper towels to ensure crispy skin and proper searing.

→ Why should I use chilled rice for crispy rice?

Cold, day-old rice has less moisture content, which allows it to develop better crunch and golden color when pan-fried without becoming mushy or sticky.

→ What can I substitute for feta cheese?

Try goat cheese, halloumi, or a dairy-free feta alternative. For a completely different flavor profile, avocado adds creaminess without dairy.

→ How do I know when the salmon is done?

The salmon should flake easily with a fork and reach an internal temperature of 145°F (63°C). The flesh should appear opaque but still moist, not dry.

→ Can I prepare components ahead?

Cook rice up to 2 days ahead and refrigerate. Slice vegetables and store in airtight containers. Salmon is best cooked fresh for optimal texture and flavor.

→ What other grains work well in this bowl?

Quinoa, farro, bulgur, or cauliflower rice all make excellent substitutes. Adjust cooking time accordingly and ensure grains are chilled before crisping.