“`html
If you are looking for a vibrant, nutritious, and absolutely delicious meal that perfectly captures the cozy essence of autumn, you have to try this Healthy Mediterranean Salmon Bowl for Fall Recipe. This dish combines tender, flaky salmon with the earthy goodness of quinoa and the bright, fresh flavors of Mediterranean veggies and herbs. It’s a warm, satisfying bowl full of wholesome ingredients that not only taste incredible but also nourish your body and soul, making it a perfect go-to for those crisp fall evenings or a hearty lunch that will keep you energized throughout the day.
Ingredients You’ll Need
This Healthy Mediterranean Salmon Bowl for Fall Recipe calls for simple, wholesome ingredients that each add a unique flavor or texture to the final dish. From the rich, flaky salmon to the colorful medley of fresh vegetables and spices, every component plays a vital role in creating a perfectly balanced and mouthwatering bowl.
- Salmon fillet (6 ounces): The star protein, packed with omega-3s and a tender, buttery texture when cooked just right.
- Olive oil (1 tablespoon): Adds a fruity richness and helps the salmon crisp up beautifully.
- Garlic powder (1 teaspoon): Brings a savory depth that complements the smoky undertone of the paprika.
- Smoked paprika (1 teaspoon): Imparts a subtle smoky warmth perfect for autumn flavors.
- Dried oregano (1 teaspoon): Offers an herbal, slightly peppery note to enhance the Mediterranean vibe.
- Salt (1/2 teaspoon): Essential for balancing and bringing out all the flavors.
- Black pepper (1/4 teaspoon): Adds a mild heat and a touch of complexity.
- Quinoa (1/2 cup): A protein-rich grain that forms the hearty base of the bowl.
- Vegetable broth (1 cup): Infuses the quinoa with savory flavor while cooking.
- Cherry tomatoes (1/2 cup, halved): Burst of juicy sweetness and vibrant red color.
- Cucumber (1/2 cup, diced): Provides a refreshing crunch that balances the rich salmon.
- Red onion (1/4 cup, thinly sliced): Adds a sharp, tangy bite and a lovely color contrast.
- Kalamata olives (1/4 cup, pitted and sliced): Brings briny, salty depth true to Mediterranean cuisine.
- Feta cheese (1/4 cup, crumbled): Creamy, tangy, and slightly salty, perfect for topping.
- Hummus (1/4 cup): A smooth, nutty spread that adds richness and moisture.
- Tahini (1 tablespoon): Sesame paste that lends a nutty, slightly bitter flavor to tie everything together.
- Lemon juice (1 tablespoon): Brightens the bowl with a fresh, zesty kick.
- Fresh parsley (1 tablespoon, chopped): Finishes the dish with a burst of herbal freshness and color.
- Ground cumin (1/4 teaspoon): Adds an earthy warmth to elevate the aromas and taste.
How to Make Healthy Mediterranean Salmon Bowl for Fall Recipe
Step 1: Prepare Your Oven and Salmon
Preheat your oven to 400°F (200°C). While the oven warms, place the salmon fillet on a baking sheet lined with aluminum foil for easy cleanup and even cooking.
Step 2: Season the Salmon
Drizzle the olive oil over the salmon and then sprinkle garlic powder, smoked paprika, dried oregano, salt, and black pepper evenly on top. Gently rub the seasonings into the salmon to ensure every bite is packed with flavor.
Step 3: Cook the Salmon
Put the seasoned salmon into the preheated oven and bake for about 12-15 minutes, depending on thickness, until it flakes easily with a fork but remains moist and tender.
Step 4: Cook the Quinoa
While the salmon bakes, rinse your quinoa under cold water. Then, combine the quinoa and vegetable broth in a small pot. Bring to a boil, reduce the heat to low, cover, and simmer until the quinoa is tender and the liquid has been absorbed, about 15 minutes. Once cooked, fluff the quinoa with a fork and stir in ground cumin for an extra warm flavor boost.
Step 5: Prepare the Fresh Vegetables
Dice the cucumber, halve the cherry tomatoes, thinly slice the red onion, and pit and slice the Kalamata olives. These fresh ingredients will add wonderful texture and brightness to your bowl.
Step 6: Assemble the Bowl
Start with a base of fluffy quinoa in your serving bowl. Place the cooked salmon fillet on top, then arrange the cherry tomatoes, cucumber, red onion, and olives around it. Sprinkle crumbled feta cheese generously over the top.
Step 7: Add the Creamy Finishes
Dollop the hummus onto the bowl and drizzle tahini evenly over all the ingredients. Finish with a squeeze of lemon juice for brightness, and sprinkle chopped fresh parsley to bring it all to life.
Step 8: Final Touch of Spice
To wrap up your perfectly balanced fall bowl, sprinkle 1/4 teaspoon of ground cumin on top for a captivating hint of earthiness and warmth.
How to Serve Healthy Mediterranean Salmon Bowl for Fall Recipe
Garnishes
Fresh parsley, a few extra crumbles of feta, or an additional drizzle of tahini make excellent finishing touches to brighten and enhance the bowl’s flavors.
Side Dishes
Pair this bowl with a crisp green salad or a warm, crusty whole-grain bread to round out your meal, complementing the savory and fresh notes beautifully.
Creative Ways to Present
Serve the bowl in a rustic ceramic dish for a cozy, autumnal vibe, or arrange the ingredients in separate small bowls so guests can customize their own bowls, making it both interactive and fun!
Make Ahead and Storage
Storing Leftovers
Store any leftover salmon and quinoa separately in airtight containers in the refrigerator for up to 2 days to maintain freshness and prevent sogginess of the vegetables.
Freezing
The cooked salmon and quinoa freeze well. Place them in freezer-safe containers and use within one month. Fresh vegetables and toppings are best added fresh for optimal texture and flavor.
Reheating
Reheat the salmon and quinoa gently in the microwave or oven, taking care not to overcook the salmon. Add fresh vegetables and garnishes after reheating to keep their crispness intact.
FAQs
Can I use frozen salmon for this recipe?
Absolutely! Just make sure to thaw the salmon completely in the refrigerator before seasoning and cooking to ensure even cooking and the best texture.
Is quinoa necessary or can I substitute another grain?
Quinoa adds a great protein boost and a nutty flavor perfect for this bowl, but you can substitute with couscous, bulgur, or even brown rice if you prefer.
How spicy is this recipe?
This Healthy Mediterranean Salmon Bowl for Fall Recipe is mild in spice, with warmth coming from smoked paprika and cumin but no heat from chili peppers, making it approachable for all palates.
Can I make this recipe vegetarian?
Yes! Simply omit the salmon and add roasted chickpeas or grilled halloumi for protein while keeping the delicious Mediterranean flavors.
What makes this recipe suitable for fall?
The combination of warming spices like smoked paprika and cumin, hearty quinoa, and seasonal fresh vegetables creates a comforting, nourishing meal perfect for cooler weather.
Final Thoughts
There is something so satisfying about a bowl that is both nourishing and bursting with vibrant flavors, and the Healthy Mediterranean Salmon Bowl for Fall Recipe truly delivers on all fronts. Whether you are cooking for yourself or feeding loved ones, this dish will bring warmth, joy, and a beautiful mix of textures to your table. I can’t wait for you to try it and make it a new fall favorite in your kitchen!
“`
Print
Healthy Mediterranean Salmon Bowl for Fall Recipe
- Prep Time: 0h 15m
- Cook Time: 0h 20m
- Total Time: 0h 35m
- Yield: 1 serving
- Category: Main Dish
- Method: Stovetop
- Cuisine: Mediterranean
- Diet: Low Fat
Description
This Healthy Mediterranean Salmon Bowl is a vibrant and nourishing dish perfect for fall. Featuring a perfectly seasoned and pan-seared salmon fillet served atop fluffy quinoa cooked in vegetable broth, it’s topped with fresh cherry tomatoes, cucumber, red onion, Kalamata olives, crumbled feta cheese, and creamy hummus. A drizzle of tahini, fresh parsley, lemon juice, and a hint of ground cumin complete this flavorful, wholesome Mediterranean-inspired bowl ideal for a balanced meal.
Ingredients
Salmon
- 1 salmon fillet (6 ounces)
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Quinoa
- 1/2 cup quinoa
- 1 cup vegetable broth
Salad Toppings
- 1/2 cup cherry tomatoes, halved
- 1/2 cup cucumber, diced
- 1/4 cup red onion, thinly sliced
- 1/4 cup Kalamata olives, pitted and sliced
- 1/4 cup feta cheese, crumbled
Dressing and Garnish
- 1/4 cup hummus
- 1 tablespoon tahini
- 1 tablespoon lemon juice
- 1 tablespoon fresh parsley, chopped
- 1/4 teaspoon ground cumin
Instructions
- Preheat and prepare salmon: Heat a skillet over medium heat and lightly oil it with olive oil. Meanwhile, season the salmon fillet with garlic powder, smoked paprika, dried oregano, salt, and black pepper, rubbing the spices evenly over the fish.
- Cook the salmon: Place the seasoned salmon fillet onto the hot skillet and cook for about 4-5 minutes on each side until the salmon is cooked through and flakes easily with a fork. Remove from heat and set aside.
- Cook the quinoa: While the salmon cooks, rinse the quinoa thoroughly under cold water. In a small pot, bring the vegetable broth to a boil, then add the quinoa. Reduce heat to low, cover, and simmer for about 15 minutes or until the quinoa is tender and the broth is absorbed. Fluff the quinoa with a fork.
- Prepare the salad toppings: Halve the cherry tomatoes, dice the cucumber, thinly slice the red onion, and slice the Kalamata olives. Set these fresh ingredients aside.
- Assemble the bowl: In a serving bowl, place a base of cooked quinoa. Arrange the cooked salmon fillet on top. Surround with cherry tomatoes, cucumber, red onion, and Kalamata olives.
- Add the finishing touches: Sprinkle crumbled feta cheese over the bowl. Drizzle hummus, tahini, and lemon juice across the bowl for creaminess and brightness.
- Garnish and season: Sprinkle freshly chopped parsley and a pinch (1/4 teaspoon) of ground cumin over the entire bowl for an herbal and aromatic finish.
- Serve: Serve the bowl immediately while the salmon is still warm. Alternatively, refrigerate and serve chilled or at room temperature later.
Notes
- For extra flavor, marinate the salmon with the seasonings for 15-30 minutes before cooking.
- Quinoa can be cooked in water instead of vegetable broth if preferred.
- This bowl can be stored in the refrigerator for up to 2 days; add hummus and tahini dressing fresh before eating.
- To make it gluten-free, ensure vegetable broth is certified gluten-free.
- Substitute salmon with another oily fish like trout or mackerel if desired.
