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Pescatarian Mediterranean


  • Author: amelia
  • Total Time: 30 minutes
  • Yield: 2 servings 1x

Description

A vibrant and heart-healthy Mediterranean bowl featuring seasoned salmon, quinoa, fresh veggies, tangy olives, and a creamy tzatziki drizzle. Perfect for lunch or dinner with nourishing ingredients from the sea and garden.


Ingredients

Scale

For the Salmon:

  • 2 salmon fillets (about 6 oz each)

  • 1 tbsp olive oil

  • 1 tsp dried oregano

  • ½ tsp paprika

  • Salt and pepper to taste

  • Juice of ½ lemon

For the Bowl:

  • 1 cup cooked quinoa (or couscous)

  • 1 cup cherry tomatoes, halved

  • ½ cucumber, diced

  • ¼ red onion, thinly sliced

  • ¼ cup kalamata olives, pitted and halved

  • ¼ cup crumbled feta cheese

  • Fresh parsley or mint for garnish

For the Tzatziki Sauce (optional):

  • ½ cup Greek yogurt

  • ¼ cucumber, finely grated and squeezed

  • 1 garlic clove, minced

  • 1 tbsp lemon juice

  • 1 tbsp chopped dill or mint

  • Salt to taste


Instructions

  • Preheat oven to 400°F (200°C). Rub salmon with olive oil, lemon juice, oregano, paprika, salt, and pepper.

  • Bake for 12–15 minutes, or until cooked through and flaky.

  • While salmon bakes, prepare quinoa and chop vegetables.

  • Mix tzatziki sauce ingredients in a bowl and chill.

  • Assemble bowls: Add a base of quinoa, top with veggies, salmon, feta, and olives.

  • Drizzle with tzatziki and sprinkle fresh herbs on top.

Notes

  • Swap salmon with grilled shrimp or tuna for variety.

  • Vegan option: Replace salmon and feta with roasted chickpeas and hummus.

  • Great for meal prep—store components separately and assemble when ready.

  • Prep Time: 15 minutes
  • Cook Time: 15 minutes

Nutrition

  • Calories: 480 kcal
  • Sugar: 4g
  • Sodium: 480mg
  • Fat: 26g
  • Saturated Fat: 6g
  • Carbohydrates: 28 g
  • Fiber: 5g
  • Protein: 34g