Description
This vibrant Mediterranean Salmon Bowl combines perfectly seared salmon with nutty quinoa, roasted butternut squash, and fresh vegetables for a nutritious fall meal. Drizzled with creamy tzatziki and topped with feta cheese, this protein-rich bowl offers a beautiful balance of flavors and textures while delivering heart-healthy omega-3s and seasonal nutrients.
Ingredients
Scale
For the Salmon
- 4 × 5-oz salmon fillets, skin on
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon fresh lemon juice (about half a lemon)
- 1 teaspoon dried oregano
- ½ teaspoon garlic powder
- ½ teaspoon kosher salt
- ¼ teaspoon freshly cracked black pepper
For the Quinoa Base
- 1 cup quinoa, rinsed
- 2 cups low-sodium chicken or vegetable broth
- 1 tablespoon chopped fresh parsley
Autumn Veggie Medley
- 1 cup chopped roasted butternut squash (about 2 cups cubed)
- 1 cup halved cherry tomatoes
- ½ cup thinly sliced red onion
- ½ cup chopped cucumber
- ¼ cup pitted Kalamata olives, halved
Quick Tzatziki Drizzle
- ½ cup plain Greek yogurt
- 1 tablespoon grated cucumber, seeds scooped out
- 1 teaspoon fresh lemon juice
- ½ teaspoon minced garlic
- Pinch of salt
Garnish & Finishing Touches
- 2 tablespoons crumbled feta cheese
- 1 tablespoon chopped fresh dill
- Lemon wedges
Instructions
- Prep & Roast the Squash Preheat oven to 400°F. Toss cubed butternut squash in a drizzle of olive oil, salt, and pepper. Roast 20–25 minutes until tender and lightly caramelized.
- Cook the Quinoa In a medium saucepan, bring broth to a gentle boil. Stir in quinoa, cover, reduce heat to low, and simmer for 15 minutes. Remove from heat, fluff with a fork, stir in parsley, and keep covered.
- Season & Sear the Salmon Pat salmon fillets dry. In a small bowl, whisk olive oil, lemon juice, oregano, garlic powder, salt, and pepper. Brush evenly over fillets. Heat a large nonstick skillet over medium-high heat. Place salmon skin-side up first; sear 3–4 minutes until golden, then flip and cook 2–3 more minutes, or until just opaque in the center.
- Whip Up the Tzatziki In a small bowl, combine Greek yogurt, grated cucumber, lemon juice, minced garlic, and a pinch of salt. Stir until smooth.
- Assemble the Bowls Divide quinoa among four bowls. Top each with a salmon fillet. Arrange roasted squash, tomatoes, red onion, cucumber, and olives around the salmon.
- Finish & Garnish Drizzle each bowl with tzatziki. Sprinkle with crumbled feta and fresh dill. Serve with lemon wedges for an extra brightness.
Notes
- For a make-ahead option, prepare all components separately and store in the refrigerator for up to 2 days. Sear the salmon just before serving.
- Substitute sweet potatoes for butternut squash if preferred.
- For a low-carb version, use cauliflower rice instead of quinoa.
- The tzatziki sauce can be made up to 3 days ahead and keeps well in the refrigerator.
- To ensure perfectly seared salmon, make sure to pat it completely dry before seasoning.
- Prep Time: 20 minutes
- Cook Time: 35 minutes
- Category: Main Dish
- Method: Stovetop, Roasting
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 495
- Sugar: 4g
- Sodium: 432mg
- Fat: 22g
- Saturated Fat: 4g
- Unsaturated Fat: 16g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 5g
- Protein: 35g
- Cholesterol: 78mg
Keywords: Mediterranean salmon bowl, fall salmon recipe, healthy grain bowl, butternut squash salmon, tzatziki salmon, quinoa bowl