Pin It This Mediterranean Salmon Bowl is a vibrant and wholesome meal that perfectly balances fresh, sun-drenched flavors with satisfying textures. Featuring pan-seared salmon and a unique crispy rice base, this dish offers a modern twist on classic Mediterranean ingredients, making it an ideal choice for a nutritious lunch or an elegant weeknight dinner.
Pin It The standout feature of this bowl is the crispy rice. By pressing pre-cooked rice into a hot, oiled skillet, you create a crunchy foundation that captures the savory essence of the pan, providing the perfect counterpoint to the tender, buttery salmon fillets.
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
- Pat salmon fillets dry. Season both sides with salt and pepper.
- Step 2
- 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
- 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
- Meanwhile, in a separate pan (optional), quickly sauté sliced baby bell peppers over medium heat for 2–3 minutes until just tender.
- Step 5
- Divide crispy rice among four bowls. Top each with salmon fillet.
- Step 6
- Arrange baby bell peppers, sun-dried tomatoes, feta cheese, and fresh cilantro around the salmon. Add olives and cucumber if using.
- Step 7
- Serve immediately with lemon wedges on the side.
Zusatztipps für die Zubereitung
For the best results, ensure the salmon skin is patted completely dry before searing to achieve maximum crispiness. When preparing the rice, using chilled rice and pressing it firmly into the skillet with a spatula helps create an even, golden-brown crust.
Varianten und Anpassungen
You can substitute white rice with brown rice or quinoa for extra fiber. To make this dish dairy-free, simply omit the feta cheese or replace it with a plant-based alternative.
Serviervorschläge
Serve the bowls with a drizzle of tahini or a dollop of Greek yogurt sauce for added creaminess. This dish pairs beautifully with a crisp white wine, such as Sauvignon Blanc.
Pin It This Mediterranean Salmon Bowl is a complete, flavorful meal that brings a fresh coastal feel to your dining table. With its balance of warm, crispy, and fresh elements, it is sure to become a favorite in your healthy recipe rotation.
Recipe FAQs
- → Can I use frozen salmon fillets?
Yes, thaw the salmon completely in the refrigerator before cooking. Pat the fillets very dry with paper towels to ensure crispy skin. Frozen salmon may release more water during cooking, so adjust cooking time slightly if needed.
- → What's the best rice for this bowl?
Day-old or chilled rice works best because it's drier and crisps up beautifully in the skillet. Freshly cooked rice can become mushy. Both white and brown rice work well—brown adds extra fiber and nutty flavor while white crisps more easily.
- → Can I make this dairy-free?
Absolutely. Simply omit the feta cheese or use a dairy-free feta alternative. The bowl remains delicious and satisfying without it, especially with the rich salmon and crispy rice providing plenty of flavor and texture.
- → How do I get crispy salmon skin?
Start with very dry salmon fillets—pat them thoroughly with paper towels. Use a hot skillet with oil and place salmon skin-side down. Don't move it for 4–5 minutes; letting it cook undisturbed allows the skin to become golden and crispy.
- → Can I prepare components ahead?
Yes, you can slice the vegetables and crumble the feta up to a day in advance. Store them separately in airtight containers in the refrigerator. Cook the salmon and rice just before serving for the best texture and flavor.
- → What other toppings work well?
Kalamata olives, diced cucumber, red onion, or roasted chickpeas make excellent additions. A drizzle of tahini sauce or Greek yogurt adds creaminess, and avocado slices complement the Mediterranean flavors beautifully.