Mediterranean Salmon Bowl with Lemon, Herbs, and Veggies

Mediterranean Salmon Bowl was my pandemic sanity project. When the world shut down and we were all stuck at home, I found myself craving something that felt fresh and vibrant—the opposite of the boxed mac and cheese I’d been feeding my family three times a week. This bowl happened by accident one night when I had some leftover salmon and a fridge full of produce that was about to turn. Now it’s in our regular rotation, and honestly, it’s the recipe friends ask for most often when they come over for dinner.

How This Recipe Saved My Cooking Mojo

I’ll be the first to admit that I went through a serious cooking slump a couple years back. You know that feeling when you stare into your fridge and literally nothing sounds good? That was me for months. I was bored with everything I knew how to cook, and takeout was getting expensive (and repetitive). Then one day I had this salmon filet that needed to be used, a half-empty container of tzatziki from a previous night’s dinner, and some sad-looking veggies.

The first version of this bowl was honestly just leftovers thrown together—some roasted salmon flaked over brown rice with cucumber, tomatoes, and whatever else I could find. But something about that combination of flavors just clicked. The bright lemon, the herbs, the creamy tzatziki against the warm salmon… I literally stopped mid-bite and thought, “Wait, I need to write this down.” Since then, I’ve made this probably 30+ times, tweaking it each time. There was the Great Dill Disaster of 2021 (pro tip: there IS such a thing as too much dill), the time I tried to use frozen salmon (don’t), and my brief flirtation with quinoa instead of rice (fine, but not as satisfying).

Ingredients Mediterranean Salmon Bowl

The beauty of this recipe is how the simple ingredients come together to create something that feels special. I’m not a “measure exactly” kind of cook, especially with a bowl recipe like this, so please take these amounts as guidelines rather than gospel. The ingredients below are what I’ve found makes a perfectly balanced bowl, but you can absolutely adjust based on your preferences or what you have on hand.

One thing I’ve learned from making this so many times: quality really matters with the salmon and the olive oil. Those two ingredients carry so much of the flavor. Everything else can be adjusted or substituted, but those are worth spending a little extra on if you can.

Salmon Fillets (1 pound, skin-on preferred)

Please, for the love of all things delicious, use fresh salmon if you possibly can. I’ve tried this with frozen and while it works in a pinch, it’s never quite the same. Wild-caught is amazing if you can afford it, but honestly, any fresh salmon will do. I prefer skin-on because it protects the bottom while cooking and gets wonderfully crispy. If you’re near a Costco, they actually have surprisingly good salmon at decent prices.

Extra Virgin Olive Oil (about 3 tablespoons, divided)

This is one of those recipes where you can actually taste the olive oil, so use the good stuff. I keep two kinds in my kitchen—the cheaper one for cooking and a nicer one for finishing dishes. For this recipe, I use the better one since we’re drizzling some at the end. My current favorite is a Greek one I found at a specialty store, but California Olive Ranch is a solid grocery store option.

Lemons (2 medium)

We’re using both the zest and juice here, so grab unwaxed lemons if possible. Give them a good roll on the counter before juicing to get the maximum amount of juice. And yes, you really do need two—one for the salmon marinade and one for the bowl assembly. Trust me, I’ve tried to cut corners with bottled juice and it just doesn’t have the same bright flavor.

Fresh Herbs (about 1/2 cup mixed, loosely packed)

This is where the Mediterranean magic happens! I usually use a mix of dill, mint, and parsley. The ratios don’t matter much—use what you like. If you only have one or two types, that works too. Fresh is non-negotiable here though; dried herbs just don’t have the same pop of flavor. In summer, I grab these from my patio garden, but in winter, those little plastic packages from the produce section work fine.

Cucumber (1 medium)

English/hothouse cucumbers are my preference because you don’t need to peel or seed them, but regular cucumbers work fine too—just peel them and scrape out the watery seeds with a spoon. I’ve even used Persian mini cucumbers when that’s what I had. They add a necessary crunch and coolness that balances the warm salmon. Don’t skip this!

Cherry Tomatoes (1 pint)

When tomatoes are in season, this component shines like crazy. In winter, cherry or grape tomatoes are still your best bet for flavor. I’ve tried using regular tomatoes chopped up, but they tend to make the bowl watery. If tomatoes are looking sad at your store, you can substitute roasted red peppers from a jar—different but still delicious.

Cooked Grain of Choice (about 3 cups)

I usually go with brown rice because it has a nutty flavor that works well here, but any grain works! Quinoa, farro, couscous, or even cauliflower rice for a lower-carb version. The key is having something to soak up all those amazing juices. I often cook a big batch on weekends and keep it in the fridge, which makes this a much faster weeknight dinner.

Instructions Mediterranean Salmon Bowl

The flow of this recipe is pretty straightforward, but there are a few tricks I’ve learned along the way. The salmon cooks quickly, so I usually start by prepping all the vegetables and getting the grain cooking (unless I’m using leftovers). That way, everything comes together at the right time.

And please, don’t overcook the salmon! That’s probably the biggest mistake people make. It continues cooking a bit after you take it out of the oven, so err on the side of taking it out a minute early rather than a minute late. Nobody wants dry, chalky salmon in their beautiful bowl.

Preheat your oven and prep the salmon.

Get your oven going at 425°F while you work on the salmon. Place the fillets on a baking sheet lined with parchment (for easy cleanup—I learned this after scrubbing way too many pans). In a small bowl, mix about 1 tablespoon olive oil with the zest and juice of one lemon, a minced garlic clove if you’re feeling it, salt, and pepper. Pour this over the salmon and let it hang out for 10 minutes while your oven heats up. This isn’t a long marinade, but even that short soak makes a difference.

Roast the salmon until just cooked through.

Slide that sheet pan into your preheated oven and set a timer for 10-12 minutes. The exact time depends on the thickness of your fillets and how done you like your salmon. I aim for medium where the center is still a bit translucent and silky. You’ll know it’s done when it flakes easily with a fork but still looks moist. If you wait until it’s completely opaque throughout, you’ve gone too far! I once got distracted by a phone call and ended up with salmon jerky. Not recommended.

While the salmon cooks, prep your fresh components.

This is your chance to get everything else ready! Chop the cucumber into bite-sized pieces. Halve those cherry tomatoes. Roughly chop your herbs—don’t get too precious about it, rustic cuts are perfect here. If your grain isn’t already cooked, that should be happening now too. I usually toss the chopped veggies with a splash of olive oil, a squeeze of lemon, and a pinch of salt in a bowl. The flavors start to mingle while you wait for the salmon.

Flake the salmon and start building your bowls.

Once the salmon is done, let it rest for about 3 minutes (I know, it’s hard to wait). Then use a fork to gently flake it into chunks—I go for pieces about the size of a quarter. Now for the fun part: assembly! Start with your grain as a base in each bowl. Top with a generous portion of the flaked salmon. Arrange the cucumbers and tomatoes around it. You can be all artistic or just throw it in there—either way tastes the same, honestly.

Add the final touches that make it special.

Scatter the fresh herbs over everything—be generous here, they’re not just garnish but a key flavor component. Drizzle with your good olive oil (about a teaspoon per bowl) and squeeze that second lemon over the top. This last-minute hit of acidity really wakes up all the flavors. If you have feta cheese, crumble some on top. A spoonful of tzatziki or Greek yogurt is amazing too. Finish with flaky sea salt and freshly ground pepper. Boom—dinner is served!

Tips & Variations Mediterranean Salmon Bowl

If you want to meal prep this, keep all components separate in the refrigerator and assemble just before eating. The salmon is actually delicious cold in this bowl, which makes it perfect for work lunches. For a shortcut version, you can use canned salmon (drain it well) or even smoked salmon, though the flavor profile changes quite a bit. Add a handful of kalamata olives or capers for a briny punch, or toss in some chickpeas for extra protein and fiber. Oh, and a sprinkle of za’atar seasoning takes this to a whole new level if you have some in your spice cabinet!

Final Thoughts Mediterranean Salmon Bowl

This Mediterranean Salmon Bowl has become my go-to recipe when I need something that feels both nourishing and a little special. It’s saved me from countless takeout orders and sad desk lunches. The beauty is in its flexibility—make it exactly as written or use what you have. The worst that will happen is it’ll be slightly different each time, which keeps things interesting anyway.

If you try this, I’d love to hear how it turned out for you! Did you make any changes? Did the family approve? Drop a comment below—cooking is more fun when we share our successes (and occasional disasters) with each other.