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Fresh Mediterranean Summer Grain Bowl with Seared Salmon

Mediterranean summer grain bowl with seared salmon - featured image
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A light, healthy, and flavorful Mediterranean grain bowl featuring seared salmon, fresh vegetables, and a tangy lemon vinaigrette, perfect for warm weather meals.

Ingredients

Scale
  • 1 cup quinoa (rinsed) or farro for a chewier texture
  • 2 cups water or low-sodium vegetable broth
  • Pinch of salt
  • 4 salmon fillets (about 6 oz / 170 g each), skin-on
  • 2 tablespoons olive oil (extra virgin preferred)
  • Salt and freshly ground black pepper
  • Juice of half a lemon
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced (English cucumber preferred)
  • 1/2 red onion, finely sliced
  • 1/4 cup Kalamata olives, pitted and sliced
  • 1/4 cup crumbled feta cheese (optional)
  • Fresh parsley and mint leaves, chopped (about 1/4 cup each)
  • 3 tablespoons olive oil (for dressing)
  • 2 tablespoons fresh lemon juice (for dressing)
  • 1 teaspoon Dijon mustard
  • 1 garlic clove, minced
  • Salt and pepper to taste

Instructions

  1. Rinse 1 cup of quinoa or farro under cold water. In a medium saucepan, combine the grains with 2 cups of water or vegetable broth and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes (quinoa) or 25 minutes (farro), until grains are tender and water is absorbed. Remove from heat and fluff with a fork. Let cool slightly.
  2. In a small bowl, whisk together 3 tablespoons olive oil, 2 tablespoons fresh lemon juice, 1 teaspoon Dijon mustard, minced garlic, salt, and pepper until emulsified. Set aside.
  3. While the grains cook, halve the cherry tomatoes, dice the cucumber, thinly slice the red onion, and chop parsley and mint. Pit and slice Kalamata olives. Toss all veggies in a large bowl.
  4. Pat the salmon fillets dry with paper towels. Season both sides generously with salt and pepper. Heat 2 tablespoons olive oil in a skillet over medium-high heat until shimmering.
  5. Carefully place the salmon skin-side down in the hot skillet. Press gently with a spatula for 10 seconds to prevent curling. Cook for 4-5 minutes without moving to get a crispy skin. Flip the fillets and cook for another 2-3 minutes, or until salmon reaches preferred doneness (medium rare to medium). Remove from heat and squeeze lemon juice over the top.
  6. Add the cooked grains to the bowl with the vegetables. Pour the lemon dressing over the mixture and toss gently to combine. Add crumbled feta cheese and herbs, folding them in last to keep the fresh flavors bright.
  7. Divide the grain salad into bowls and top each with a seared salmon fillet. Garnish with extra herbs or lemon wedges if desired. Serve immediately.

Notes

For gluten-free, use quinoa; for a chewier texture, use farro. Pat salmon dry before searing for crispy skin. Cook grains ahead to save time. Add smoked paprika to dressing for smoky flavor. Feta cheese is optional and can be replaced with dairy-free cheese for vegan adaptation.

Nutrition

Keywords: Mediterranean, grain bowl, seared salmon, healthy, summer meal, quinoa, farro, fresh vegetables, lemon vinaigrette

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