Mediterranean Salmon Bowl - Your Heart Healthy Eating Plan Made Easy

Ingredients

• 4 salmon fillets (5 oz each)
• 2 cups cooked quinoa
• 1 large cucumber, diced
• 2 cups cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1 cup canned chickpeas, drained and rinsed
• 1/2 cup kalamata olives, pitted
• 1/4 cup crumbled feta cheese
• 3 tablespoons extra virgin olive oil
• 2 tablespoons fresh lemon juice
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1/4 cup fresh parsley, chopped
• Salt and black pepper to taste

Instructions

1. 1

   Prep your vegetables

   While quinoa cooks according to package directions, dice cucumber, halve cherry tomatoes, and slice red onion. Drain and rinse chickpeas. This is perfect time to get everything ready—I always tell people meal prep starts with good mise en place.

2. 2

   Make the Mediterranean dressing

   Whisk together 2 tablespoons olive oil, lemon juice, minced garlic, oregano, and a pinch of salt and pepper. Set aside. The garlic will mellow out beautifully as it sits.

3. 3

   Season and cook salmon

   Pat salmon fillets dry and season with salt, pepper, and a drizzle of the remaining olive oil. Heat a non-stick pan over medium-high heat and cook salmon 4-5 minutes per side until it flakes easily. Don't overcook—nobody wants dry salmon.

   

4. 4

   Assemble your bowls

   Divide warm quinoa among 4 bowls. Top with cucumber, tomatoes, red onion, chickpeas, and olives. Flake the salmon on top and sprinkle with feta cheese and fresh parsley.

5. 5

   Finish and serve

   Drizzle each bowl with the Mediterranean dressing. Serve immediately, or if meal prepping, keep dressing separate until ready to eat. Each bite should have a little bit of everything—that's the magic of a good bowl recipe.

Substitution Ideas

Storage Tips

Store components separately in the fridge for up to 4 days. Keep dressing in a small jar and shake before using. Cooked salmon stays fresh for 3 days—perfect for your healthy eating menu planner. You can prep everything Sunday and have heart-healthy meals ready all week (and yes, this counts as healthy food on a budget recipes since one batch feeds a family of four).