Salmon & Quinoa Bowls – Healthy & Delicious

Welcome to our culinary corner! Today, we’re diving into a vibrant and nutritious dish: Salmon & Quinoa Bowls with Green Beans, Olives & Feta. This recipe harmoniously blends heart-healthy salmon, protein-packed quinoa, crisp green beans, briny olives, and creamy feta, all dressed in a zesty lemon-oregano vinaigrette. It’s a Mediterranean-inspired bowl that’s as delightful to the palate as it is nourishing for the body.

Why You’ll Love This Recipe

• Balanced Nutrition: Combining lean protein from salmon, fiber-rich quinoa, and a medley of vegetables, this bowl offers a well-rounded meal that supports a healthy lifestyle.

• Flavorful and Satisfying: The fusion of fresh herbs, tangy feta, and the umami of olives creates a symphony of flavors that will leave you craving more.

• Quick and Convenient: With a total preparation and cooking time of under an hour, it’s perfect for both busy weeknights and leisurely weekends.

Ingredients

For the Salmon & Quinoa Bowls:

• 1 pound salmon fillet

• ½ teaspoon salt, divided

• ¼ teaspoon ground black pepper

• 8 ounces green beans, trimmed and cut into 1-inch pieces

• 1 ¾ cups water

• ¾ cup quinoa, rinsed

• 1 medium tomato, seeded and chopped

• ¼ cup pitted Kalamata olives, halved or sliced

• ¼ cup crumbled feta cheese

For the Lemon-Oregano Vinaigrette:

• 3 tablespoons fresh lemon juice

• 2 tablespoons extra-virgin olive oil

• 1 clove garlic, minced

• 2 teaspoons chopped fresh oregano, plus more for garnish (or ½ teaspoon dried oregano)

Directions

1. Prepare the Salmon:

   • Preheat your oven to 425°F (218°C).

   • Place the salmon fillet on a baking sheet lined with parchment paper. Season with ¼ teaspoon of salt and ¼ teaspoon of ground black pepper.

   • Roast in the preheated oven for about 12-15 minutes, or until the salmon flakes easily with a fork. Once cooked, remove from the oven and let it rest.

2. Cook the Quinoa and Green Beans:

   • While the salmon is roasting, bring 1 ¾ cups of water to a boil in a medium saucepan. Add the rinsed quinoa and a pinch of salt. Reduce the heat to low, cover, and simmer for about 12 minutes.

   • After 12 minutes, add the green beans on top of the quinoa, cover, and cook for an additional 3-4 minutes, or until the quinoa has absorbed all the water and the green beans are tender-crisp. Remove from heat and let it sit, covered, for 5 minutes.

3. Prepare the Lemon-Oregano Vinaigrette:

   • In a small bowl, whisk together the fresh lemon juice, extra-virgin olive oil, minced garlic, and chopped fresh oregano. Season with a pinch of salt and pepper to taste.

4. Assemble the Bowls:

   • Fluff the quinoa and green beans with a fork and transfer to a large mixing bowl. Add the chopped tomato and Kalamata olives. Pour the vinaigrette over the mixture and toss gently to combine.

   • Divide the quinoa and vegetable mixture among serving bowls. Top each with a portion of the roasted salmon, flaked into large pieces. Sprinkle with crumbled feta cheese and garnish with additional fresh oregano, if desired.

Nutritional Information (Per Serving)

• Calories: Approximately 450 kcal

• Protein: 35 grams

• Carbohydrates: 30 grams

• Dietary Fiber: 5 grams

• Total Fat: 20 grams

• Saturated Fat: 4 grams

• Cholesterol: 70 milligrams

• Sodium: 600 milligrams

Please note that these values are approximate and can vary based on specific ingredients used.

Servings

This recipe yields 4 servings.

Prep Time

Approximately 15 minutes.

Cooking Time

Approximately 20 minutes.

Tips for Success

• Choosing the Salmon: Opt for wild-caught salmon for its rich flavor and higher omega-3 content. Ensure the fillet is fresh, with a vibrant color and mild scent.

• Cooking Quinoa: Rinsing quinoa before cooking removes its natural coating, called saponin, which can make it taste bitter or soapy.

• Fresh Herbs: Using fresh oregano enhances the dish’s flavor. If unavailable, dried oregano works as a substitute, but use half the amount, as dried herbs are more concentrated.

• Vegetable Variations: Feel free to incorporate other vegetables like roasted red peppers, cucumbers, or arugula to add more texture and flavor.

Health Benefits

Salmon is rich in omega-3 fatty acids, which support heart health, reduce inflammation, and promote brain function. It is also an excellent source of high-quality protein, essential for muscle growth and repair. Quinoa, on the other hand, is a complete protein containing all nine essential amino acids, making it an excellent plant-based protein source. It is also high in fiber, which aids digestion, supports gut health, and provides a prolonged feeling of fullness, helping to maintain energy levels throughout the day. Together, salmon and quinoa create a nutrient-dense combination that fuels the body with essential proteins, healthy fats, and fiber for overall well-being.

Green beans are a fantastic source of fiber, vitamins, and minerals, making them an excellent addition to this nutritious bowl. They are particularly rich in Vitamin C, which supports immune function and collagen production, and Vitamin K, essential for bone health and proper blood clotting. The fiber in green beans aids digestion, promoting gut health and keeping you feeling full for longer. Additionally, they contain antioxidants like flavonoids and carotenoids that help fight oxidative stress, reducing the risk of chronic diseases such as heart disease and certain cancers.

Kalamata olives not only add a delightful briny punch to this dish but also contribute heart-healthy monounsaturated fats, which have been shown to reduce LDL (bad cholesterol) and increase HDL (good cholesterol). Olives are packed with polyphenols and antioxidants, which help combat inflammation and oxidative stress, protecting the body against cellular damage. They are also a great source of Vitamin E, a powerful antioxidant that supports skin health and cognitive function.

Feta cheese, while adding a creamy and tangy contrast to the dish, also brings its own set of health benefits. It is lower in calories compared to other cheeses and provides a good source of calcium, essential for strong bones and teeth. Feta also contains probiotics that promote gut health, enhancing digestion and immune function. Opting for a high-quality, traditionally made feta cheese ensures you get the best flavor and nutrient profile.

The lemon-oregano vinaigrette ties all the ingredients together, providing a zesty and herbaceous freshness that enhances the overall flavor profile. Lemon juice is high in Vitamin C and aids digestion, while oregano is rich in antioxidants and has antibacterial properties. The extra-virgin olive oil in the dressing is a staple of the Mediterranean diet, known for its anti-inflammatory effects and ability to support heart health. Together, these elements create a well-balanced meal that is as delicious as it is nourishing.

Meal Prep & Storage Tips

This Salmon & Quinoa Bowl is an excellent option for meal prepping, as it stores well and can be enjoyed either warm or cold. If preparing in advance, cook the salmon, quinoa, and green beans ahead of time and store them in airtight containers in the refrigerator. Keep the vinaigrette separate and drizzle it over the bowl just before serving to maintain its freshness. The assembled bowls can last up to 3-4 days in the fridge. If you prefer eating the salmon warm, you can reheat it gently in the oven at 300°F (150°C) for about 5 minutes, ensuring it doesn’t dry out.

To make this dish even more convenient for meal prep, consider doubling the quinoa and salmon portions. Quinoa is a versatile grain that can be used in a variety of dishes throughout the week, such as salads or breakfast bowls. The salmon can also be repurposed into wraps, sandwiches, or added to a leafy green salad for an easy and nutritious lunch.

Pairing Suggestions

This Salmon & Quinoa Bowl with Green Beans, Olives & Feta is a complete meal on its own, but if you’re looking to round out the experience with complementary dishes, here are some ideas:

• A Light Soup – A Mediterranean lentil or tomato soup pairs beautifully with this bowl, adding warmth and depth to your meal.

• Whole Grain Pita or Flatbread – Serve with warm pita or crusty whole-grain bread to soak up the delicious vinaigrette.

• Refreshing Drink – A chilled glass of cucumber-infused water, a citrus spritzer, or even a crisp Sauvignon Blanc complements the flavors of this dish.

• Dessert Option – For a light and refreshing finish, enjoy a bowl of Greek yogurt drizzled with honey and topped with fresh berries or a few dark chocolate squares.

Frequently Asked Questions (FAQ)

Can I Use a Different Type of Fish?

Absolutely! While salmon is rich in omega-3s and provides a hearty texture, you can substitute it with other fish such as trout, cod, or even grilled shrimp. If you prefer a plant-based option, grilled tofu or chickpeas make excellent substitutes.

Can I Use a Different Grain Instead of Quinoa?

Yes! While quinoa is a great choice due to its high protein and fiber content, you can swap it for other grains like brown rice, farro, bulgur, or even couscous. Just adjust the cooking time accordingly based on the grain you choose.

Is This Recipe Gluten-Free?

Yes! This recipe is naturally gluten-free since quinoa is a gluten-free grain. However, if you have a gluten sensitivity, double-check that your feta cheese and olives are certified gluten-free, as some brands may contain additives.

How Can I Make This Dish Dairy-Free?

To make this bowl dairy-free, simply omit the feta cheese or replace it with a dairy-free alternative such as crumbled almond-based feta or nutritional yeast for a cheesy flavor. The dish will still be delicious and full of Mediterranean-inspired goodness.

What’s the Best Way to Cook Quinoa Perfectly?

To achieve light and fluffy quinoa, always rinse it under cold water before cooking to remove any bitterness. Use a 1:2 ratio of quinoa to water, bring it to a boil, then reduce the heat and let it simmer covered for about 12 minutes. Once the liquid is absorbed, remove from heat and let it sit covered for 5 more minutes before fluffing with a fork.

Final Thoughts

This Salmon & Quinoa Bowl with Green Beans, Olives & Feta is a perfect blend of nutrition, convenience, and Mediterranean flavors. It’s a wholesome meal that provides the essential nutrients your body needs while delivering a gourmet taste experience. Whether you’re meal-prepping for the week, serving a family dinner, or simply looking for a healthy yet satisfying dish, this recipe will not disappoint.

The combination of tender roasted salmon, fluffy quinoa, crisp green beans, tangy feta, and briny olives creates a bowl packed with textures and flavors that keep every bite interesting. Plus, with the refreshing lemon-oregano vinaigrette, the entire dish is brought to life with a citrusy and herbal note that ties everything together beautifully.

If you’re looking to incorporate more nutrient-dense meals into your diet, this dish is an excellent choice. Not only is it rich in omega-3s, protein, fiber, and antioxidants, but it’s also incredibly satisfying and easy to make. Whether you’re enjoying it fresh out of the oven or as a cold grain bowl the next day, it remains just as flavorful and nourishing.

Ready to Give It a Try?

We’d love to hear how your Salmon & Quinoa Bowls turn out! Share your experience in the comments below, and don’t forget to tag us on social media if you recreate this recipe. Enjoy your healthy and delicious meal!

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