Mediterranean Salmon Bowl

A vibrant, wholesome bowl featuring pan-seared salmon, crispy rice, colorful baby bell peppers, sun-dried tomatoes, creamy feta cheese, and fresh cilantro for a Mediterranean-inspired meal. This dish perfectly balances the richness of the fish with the bright, tangy notes of the Mediterranean coast.

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Mediterranean cuisine is celebrated for its simplicity and fresh ingredients. This bowl brings together the salty punch of feta and sun-dried tomatoes with the brightness of fresh cilantro and lemon, creating a cohesive and energizing dinner.

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: Prep the Salmon

Pat salmon fillets dry. Season both sides with salt and pepper.

Step 2: Sear the Salmon

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 skin is crispy. Flip and cook for another 2–3 minutes until just cooked through. Remove from skillet and set aside.

Step 3: Crisp the Rice

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

Step 4: Sauté the Peppers

Meanwhile, in a separate pan (optional), quickly sauté sliced baby bell peppers over medium heat for 2–3 minutes until just tender.

Step 5: Assemble

Divide crispy rice among four bowls. Top each with salmon fillet.

Step 6: Add Toppings

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

Step 7: Serve

Serve immediately with lemon wedges on the side.

Zusatztipps für die Zubereitung

To ensure the salmon skin gets perfectly crispy, make sure the oil is hot before placing the fillets in the pan. For the rice, using chilled, day-old rice is the key to achieving a golden crust without it becoming mushy.

Varianten und Anpassungen

Substitute brown rice or quinoa for extra fiber. For a dairy-free version, simply omit the feta cheese or use a plant-based alternative to keep the dish allergen-friendly.

Serviervorschläge

Serve this bowl with a drizzle of tahini or Greek yogurt sauce for extra flavor. For a perfect beverage match, pair this meal with a crisp white wine like Sauvignon Blanc.

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This Mediterranean Salmon Bowl is as beautiful as it is delicious. Quick to prepare and full of vibrant nutrients, it is a perfect solution for a healthy and satisfying dinner any night of the week.

Recipe FAQs

→ How do I get crispy skin on salmon?

Pat the salmon fillets completely dry before seasoning. Heat oil in a nonstick skillet over medium-high heat until shimmering, then place salmon skin-side down. Press gently with a spatula for the first minute to prevent curling, then cook undisturbed for 4-5 minutes until the skin is golden and crispy before flipping.

→ Why use chilled rice for crispy rice?

Cold, day-old rice has less moisture and separated grains, which allows it to crisp up beautifully rather than becoming mushy. If using freshly cooked rice, spread it on a baking sheet and refrigerate for at least 30 minutes before frying for the best crispy texture.

→ Can I make this bowl ahead of time?

You can prep components ahead: cook and refrigerate the rice, slice vegetables, and crumble feta. However, for the best experience, cook the salmon and crispy rice just before serving. The salmon loses its crispy skin and the rice becomes soft when reheated.

→ What can I substitute for feta cheese?

For dairy-free options, try vegan feta or omit entirely. You could also use crumbled goat cheese for a different tangy profile, or diced avocado for creaminess without dairy. The bowl still delivers great flavor without cheese thanks to the sun-dried tomatoes and fresh vegetables.

→ How do I know when salmon is perfectly cooked?

Salmon is perfectly cooked when it flakes easily with a fork but still looks slightly translucent in the center. The internal temperature should reach 125-130°F for medium, which keeps the fish moist and tender. Remember it continues cooking slightly after removing from the pan.

→ What wine pairs well with this bowl?

A crisp white wine like Sauvignon Blanc, Pinot Grigio, or Greek Assyrtiko complements the salmon and Mediterranean flavors beautifully. The acidity cuts through the rich salmon and feta while enhancing the fresh vegetables. For red wine lovers, a light Pinot Noir works nicely too.