Mediterranean Salmon Bowl - Perfect for Your Heart Healthy Diet Plan

Ingredients

• 4 salmon fillets (5 oz each), skin removed
• 2 cups cooked quinoa
• 2 cups baby spinach
• 1 large cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1/3 cup kalamata olives, pitted
• 1/4 cup crumbled feta cheese (reduced sodium)
• 3 tablespoons extra virgin olive oil
• 2 tablespoons fresh lemon juice
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon black pepper
• 1/4 teaspoon salt (optional)

Instructions

1. 1

   Season the salmon

   Pat salmon fillets dry and season with oregano, half the black pepper, and a pinch of salt if using. Let sit for 5 minutes while you prep the vegetables.

2. 2

   Make the dressing

   Whisk together 2 tablespoons olive oil, lemon juice, minced garlic, and remaining black pepper in a small bowl. Set aside.

3. 3

   Cook the salmon

   Heat remaining 1 tablespoon olive oil in a large skillet over medium-high heat. Cook salmon for 4-5 minutes per side until it flakes easily with a fork. Internal temperature should reach 145°F.

4. 4

   Prepare the bowl base

   While salmon cooks, combine quinoa and half the dressing in a large bowl. Add spinach and toss—the warm quinoa will slightly wilt the greens.

   

5. 5

   Add the toppings

   Top quinoa mixture with cucumber, tomatoes, red onion, olives, and feta. Flake the cooked salmon into chunks and arrange on top.

6. 6

   Finish and serve

   Drizzle with remaining dressing and serve immediately. Each bowl should have a good mix of all ingredients for balanced nutrition.

Substitution Ideas

Storage Tips

Store components separately in the fridge for up to 3 days. Keep dressing in a small container and assemble bowls just before eating to maintain freshness. Cooked salmon stays good for 2-3 days refrigerated.