Save to Pinterest Experience a burst of fresh flavors with this Mediterranean Salmon Bowl, a vibrant and wholesome dish that brings together the best of coastal ingredients. Featuring perfectly pan-seared salmon with a golden, crispy skin and a base of pan-fried rice, this meal is as satisfying as it is nutritious. Whether you are looking for a balanced lunch or a quick dinner, this bowl delivers a delightful mix of textures and bright, Mediterranean-inspired accents.
Save to Pinterest The secret to this dish lies in the pan-searing technique, which ensures the salmon remains succulent on the inside while the rice develops a savory, toasted crunch. Complemented by the saltiness of feta cheese and the tang of sun-dried tomatoes, every bite offers a sophisticated balance of savory and zesty notes.
Ingredients
- Fish: 4 salmon fillets (about 150 g each), skin-on, pin bones removed; 1 tablespoon olive oil; Salt and freshly ground black pepper, to taste
- Rice: 2 cups cooked white or brown rice (preferably chilled); 2 tablespoons olive oil
- Vegetables & Toppings: 1 cup baby bell peppers, sliced into rings; 1/3 cup sun-dried tomatoes, thinly sliced (in oil, drained); 1/2 cup feta cheese, crumbled; 1/4 cup fresh cilantro leaves, roughly chopped; 1/2 lemon, cut into wedges
- Optional: 1/4 cup kalamata olives, pitted and halved; 1 small cucumber, diced
Instructions
- Step 1
- Pat salmon fillets dry using paper towels. Season both sides generously with salt and pepper.
- Step 2
- Heat 1 tablespoon olive oil in a large nonstick skillet over medium-high heat. Place salmon fillets skin-side down and cook for 4–5 minutes until the skin is crispy and golden. Flip and cook for another 2–3 minutes until just cooked through. Remove from the skillet and set aside.
- Step 3
- In the same skillet, add 2 tablespoons olive oil. Add the cooked rice, pressing it gently with a spatula to form an even layer. Cook undisturbed for 3–5 minutes until the bottom is golden and crispy. Stir and crisp further if desired.
- Step 4
- Meanwhile, in a separate pan (optional), quickly sauté the sliced baby bell peppers over medium heat for 2–3 minutes until they are just tender.
- Step 5
- Divide the crispy rice among four serving bowls. Top each portion with a pan-seared salmon fillet.
- Step 6
- Arrange the sautéed baby bell peppers, sun-dried tomatoes, crumbled feta cheese, and fresh cilantro around the salmon. Add the optional olives and diced cucumber if using.
- Step 7
- Serve the bowls immediately with fresh lemon wedges on the side for squeezing.
Zusatztipps für die Zubereitung
To ensure the most crispy skin on your salmon, make sure the fillets are completely dry before they hit the pan. For the rice, using chilled, day-old rice is ideal as it has less moisture, allowing it to toast and crisp up more effectively in the olive oil. Avoid moving the rice too much once it is in the pan to allow that golden crust to form.
Varianten und Anpassungen
This recipe is highly adaptable. You can substitute the white rice with brown rice or quinoa for added fiber and a nuttier profile. For those following a dairy-free diet, simply omit the feta cheese or replace it with a plant-based Mediterranean-style cheese alternative.
Serviervorschläge
For an extra layer of creaminess, serve this bowl with a drizzle of tahini or a dollop of Greek yogurt sauce. To complete the Mediterranean experience, pair this meal with a glass of crisp white wine, such as a chilled Sauvignon Blanc, which complements the richness of the salmon perfectly.
Save to Pinterest This Mediterranean Salmon Bowl is more than just a meal; it's a celebration of fresh ingredients and simple cooking techniques. Enjoy the perfect balance of heart-healthy protein and vibrant toppings in every delicious bite.
Recipe FAQs
- → Can I use frozen salmon fillets?
Yes, thaw the salmon completely in the refrigerator before cooking. Pat them dry thoroughly to ensure crispy skin.
- → Why should I use chilled rice?
Cold, day-old rice crisps up better in the skillet and doesn't become mushy. Freshly cooked hot rice tends to steam instead of fry.
- → 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. The flesh should be opaque but still moist.
- → Can I make this dairy-free?
Simply omit the feta cheese or substitute with a dairy-free alternative. The bowl remains flavorful without it.
- → What other toppings work well?
Kalamata olives, diced cucumber, sliced red onion, or a dollop of tzatziki sauce complement the Mediterranean flavors beautifully.
- → How long does this keep for meal prep?
Store components separately in airtight containers for up to 3 days. Keep the salmon and rice refrigerated and add fresh herbs before serving.