Description
A delightful medley of golden-crusted salmon, sautéed Mediterranean vegetables, and crispy rice, topped with a creamy lemon-yogurt drizzle.
Ingredients
Scale
- 4 salmon fillets (about 5.3 oz each), skin removed
- 1 tablespoon olive oil
- 1/2 teaspoon sea salt
- 1/4 teaspoon freshly ground black pepper
- 2 cups cooked jasmine or basmati rice (preferably cold or leftover)
- 1 red bell pepper, diced
- 1 small zucchini, diced
- 1/2 red onion, thinly sliced
- 1 cup cherry tomatoes, halved
- 1/2 cup pitted Kalamata olives, halved
- 2 tablespoons capers (optional)
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/2 cup plain Greek yogurt
- 2 tablespoons fresh lemon juice
- 1 teaspoon lemon zest
- 1 tablespoon chopped fresh dill or parsley
- Fresh dill or parsley, chopped, for garnish
- Lemon wedges for serving
Instructions
- Prepare the Lemon-Yogurt Drizzle: In a small bowl, whisk together Greek yogurt, lemon juice, lemon zest, chopped dill or parsley, and a pinch of salt and pepper. Cover and refrigerate until ready to serve.
- Sauté the Mediterranean Vegetables: Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the bell pepper, zucchini, and red onion. Cook for 4-5 minutes until softened. Stir in the cherry tomatoes, olives, and capers (if using), along with oregano, salt, and pepper. Sauté for another 2-3 minutes and keep warm.
- Crisp the Rice: In the same skillet, add 2 tablespoons of olive oil over medium-high heat. Add the cooked rice, pressing it down into an even layer and cooking for 6-8 minutes until golden and crispy. Season with salt.
- Pan-Sear the Salmon: Pat the salmon fillets dry and season with salt and black pepper. Heat 1 tablespoon of olive oil in a separate nonstick skillet over medium-high heat. Add the salmon and cook for 3-4 minutes per side until golden and just cooked through.
- Assemble the Bowls: Top crispy rice with sautéed vegetables, then place a salmon fillet on each bowl. Drizzle generously with lemon-yogurt sauce and garnish with fresh herbs and lemon wedges.
Notes
For a vegetarian option, substitute salmon with grilled tofu or tempeh. Customize vegetables based on personal preference or seasonal availability.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Sautéing and Pan-Searing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 520
- Sugar: 5g
- Sodium: 800mg
- Fat: 22g
- Saturated Fat: 3g
- Unsaturated Fat: 17g
- Trans Fat: 0g
- Carbohydrates: 47g
- Fiber: 5g
- Protein: 32g
- Cholesterol: 70mg
Keywords: salmon, rice bowl, Mediterranean, quick dinner, healthy recipe