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Fresh Mediterranean Grilled Salmon Meal Prep Bowls

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A quick and easy Mediterranean-inspired grilled salmon meal prep bowl featuring smoky salmon, fresh veggies, quinoa, and a tangy dressing. Perfect for healthy, flavorful weekday meals.

Ingredients

Scale
  • 4 salmon fillets (about 6 oz / 170 g each), skin on
  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 2 garlic cloves, minced
  • 1 teaspoon dried oregano
  • Salt and freshly ground black pepper, to taste
  • 1 cup quinoa (uncooked, about 170 g), rinsed
  • 2 cups water or low-sodium vegetable broth
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced (English cucumber preferred)
  • 1/2 cup Kalamata olives, pitted and halved
  • 1/4 red onion, thinly sliced
  • 1/2 cup crumbled feta cheese (use dairy-free feta for vegan option)
  • Fresh parsley and mint leaves, roughly chopped (about 1/4 cup each)
  • 3 tablespoons extra virgin olive oil (for dressing)
  • 1 tablespoon red wine vinegar
  • 1 teaspoon Dijon mustard
  • Salt and pepper, to taste
  • Optional: Hummus or tzatziki for serving
  • Optional: Avocado slices for richness

Instructions

  1. Marinate the Salmon (10 minutes prep + 15 minutes rest): In a mixing bowl, whisk together 3 tablespoons olive oil, lemon juice, minced garlic, oregano, salt, and pepper. Place the salmon fillets in the bowl and coat each piece evenly with the marinade. Cover and let it rest at room temperature for 15 minutes.
  2. Cook the Quinoa (20 minutes): Rinse quinoa under cold water. In a medium saucepan, bring 2 cups water or vegetable broth to a boil. Add quinoa, reduce heat to low, cover, and simmer for 15 minutes or until liquid is absorbed. Remove from heat and fluff with a fork. Set aside to cool slightly.
  3. Prepare Veggies and Herbs (10 minutes): Halve cherry tomatoes, dice cucumber, slice red onion thinly, pit and halve olives, and chop parsley and mint. Set aside.
  4. Make the Dressing (5 minutes): In a small bowl, whisk together olive oil, red wine vinegar, Dijon mustard, salt, and pepper until emulsified.
  5. Grill the Salmon (8-10 minutes): Preheat grill or grill pan to medium-high heat. Place salmon skin-side down and cook for 4-5 minutes without moving. Flip gently and cook another 3-5 minutes until salmon flakes easily with a fork. (If baking, place on a parchment-lined baking sheet and bake at 400°F/200°C for 12-15 minutes.)
  6. Assemble the Bowls (5 minutes): Divide quinoa evenly among 4 meal prep containers. Top with grilled salmon fillet, cherry tomatoes, cucumber, olives, red onion, and crumbled feta. Drizzle with dressing and sprinkle with fresh herbs. Add a dollop of hummus or tzatziki if desired.
  7. Store or Serve: Let bowls cool completely before sealing containers. Store in the refrigerator for up to 4 days. When ready to eat, enjoy cold or reheat salmon gently in the microwave or oven.

Notes

Let salmon rest at room temperature before grilling to prevent sticking. Oil the grill or pan before cooking. Avoid flipping salmon too soon to develop a nice crust. Rinse quinoa thoroughly to remove bitterness. Bowls keep well refrigerated for up to 4 days. Reheat salmon gently to avoid drying out.

Nutrition

Keywords: Mediterranean, grilled salmon, meal prep, healthy, quinoa, easy recipe, salmon bowls, fresh herbs, healthy meal

Find it online: https://gleefulfork.com/fresh-mediterranean-grilled-salmon-meal-prep-bowls-easy-healthy-recipe-ideas/