Mediterranean Spiced Salmon Power Grain Bowl

I think I've finally converted my kidlets to salmon fans!  Okay, so I'm picky about the kind I buy and all that, but still... a serious "mom win" on this topic.  In a little Mediterranean cafe near our old home, my little girl and I used to share their version of a "trio grain bowl" and it came topped with your protein of choice.  We shared because neither one of us could eat the whole thing, but it was so dang good!  We don't live near it anymore so I've sort of reproduced a hybrid of the dish here.  That said, this would also be fantastic with grilled/roasted chicken.  

The first time I tried it out was for Mr Picky Palate who was home on fall break from college.  If this is any indication of success, he sent out photos of it on SnapChat to all his friends and I had to hear about it for days that I didn't invite several others to Mama Julie's house.   Boom!  So yes, we've been making it ever since.  It's super healthy, very flavorful and would work fantastic for meal prep!  Absolutely none of these steps are hard in the least.  I'll take some shortcuts here for busy people, but also provide links for folks wanting to make everything homemade. 

#healthy   #mediterranean   #salmon   #mealprep   #grainbowl  #powerbowl   #seafood

Print this Recipe!

Ingredients:  (4 servings)

Vegetable Quinoa

• 1 cup uncooked rainbow quinoa
• can substitute 3/4c white, 1/4c red to make rainbow
• 2 cups chicken broth 
• 1/2 tsp kosher salt
• 1 cup cherry tomatoes
• 1/4 cup red onion, finely diced
• 6 basil leaves, sliced into thin ribbons
• Zest of one large lemon
• Black pepper to taste 

Pesto Farro

• 1 cup pearled farro
• 2 cups chicken broth
• Pinch of kosher salt
• 3.5 oz jar basil pesto

Herbed Cauliflower Rice with Italian Salsa Verde

• 1 (10oz) bag riced cauliflower - Savory Herb
• or make your own Garlic and Herb Cauliflower Rice from scratch
• Italian Herb paste (Gourmet Garden) brand
• found in refrigerated section of produce with herbs.
• or make fresh Italian Salsa Verde   

Grain Bowl Toppings

*Don't leave these things off.  This give us texture and yumminess! 

• 1 cup English cucumbers, diced into small cubes
• Fresh dill for the cucumbers
• 2 - 3 tsp, as desired, added to and mixed with the cucumbers
• Crumbled feta cheese
• Cucumber dill dip or homemade tzatziki 

Salmon

• 4 salmon filets (I prefer wild, Alaskan Sockeye)
• feel free to substitute your protein of choice.  Chicken breasts would be great.
• 1/4 cup melted butter
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 1 tsp cumin
• 1/2 tsp paprika
• 8 lemon wedges
• 1/4 cup parsley, chopped

Step-by-Step:

Farro -

Bring 2 cups chicken broth to a boil in a medium-sized saucepan with a lid.  Add 1 cup pearled farro.  Cover and reduce heat to simmer.  Cook according to package directions until liquid is absorbed and farro is tender (about 20-25 minutes).  Afterwards, stir in the basil pesto.  

2 cups chicken broth

1 cup pearled farro to boiling broth.

pinch of kosher salt

Cook according to directions.  Then stir in 3.5oz jarred basil pesto after it's cooked

Quinoa - 

In a medium-sized saucepan with a lid, bring 2 cups of chicken broth, 1 cup quinoa and 1/2 tsp of kosher salt to a boil.   Cover, reduce to a simmer and cook according to package directions (about 20 minutes) until broth is absorbed and quinoa is light and fluffy.  Turn off the heat and allow to sit covered for about five minutes.  While quinoa is cooking, prep other ingredients for this dish - cherry tomatoes, red onion, lemon zest.  Add ingredients to cooked quinoa, season to taste with black pepper and additional salt if desired. 

2 cups chicken broth

1 cup quinoa

1/2 tsp kosher salt

Bring to boil.  Cover.  Reduce heat and simmer 20 minutes.

1 cup cherry tomatoes, cut into quarters

1/4 cup red onion, finely diced

6 large fresh basil leaves, thinly sliced into ribbons

zest of one large lemon

mix with cooked, fluffed quinoa after it's cooked

Salmon -

In a small bowl, make a seasoning blend by combining salt, pepper, cumin and paprika.  Line a sheet pan with parchment paper.  Place the filets on the parchment paper and drizzle them with the melted butter.  Sprinkle the seasoning mix evenly over the filets.  Divide the lemon wedges and place them on the salmon filets.  Bake on 400F for about 20 min or until they are your desired degree of doneness.  Salmon should flake apart easily with a fork when done.  Sprinkle with fresh chopped parsley after removing them from the oven.    

1/2 tsp kosher salt

1/4 tsp black pepper

1 tsp cumin

1/2 tsp paprika

1/4 cup melted butter + salmon filets

Sprinkle liberally with the seasoning blend

lemon wedges, divided among the filets

Bake 400F x 20 min or until desired doneness is achieved and salmon flakes easily with a fork.

Herbed Cauliflower Rice -

When the salmon and everything else is close to being done, throw the whole bag of frozen herbed cauliflower rice in the microwave.  Ha!  It takes about 5 minutes.  I don't think this even warrants a photo.  Squeeze the herbs on top when it's done for plating.  But this is what I used.  (I am not affiliated with this company in any form.  Just passing along information about the product I used.)

Putting it all together -

Put equal amounts of pesto farro, vegetable quinoa, and herbed cauliflower rice in the serving bowls.  Top with salmon filets.  (Each guest can squeeze their roasted lemons over the top of the fish at the table.)  Garnish with Italian Herb Paste on top of the cauliflower rice, crumbled feta, dilled cucumbers, and a dollop of cucumber dill dip.   You can also divide equally into meal prep containers.   

Yes, of course I would forget the Italian herb paste on these until we sat to eat.  Sighhh.  But on the photo at the very bottom of the post (one of the earlier times we made it), you can see it.  Ooops!

Bonus Recipes:
Kabsa (Saudi Arabian Chicken and Rice)  - #middleeastern #glutenfree

Indian Chicken Korma - #indian #paleo #glutenfree #whole30 #dairyfree #grainfree #clean 

Korean BBQ Shish Kabobs - #korean #glutenfree #dairyfree #kidfriendly

Black Bean and Corn Salsa - #texmex #glutenfree #dairyfree #clean #appetizer #sidedish

Happy Hour Pizza Rolls - #italian #appetizer #partyfood #easy #kidfriendly 

Written Method:

Farro -

Bring 2 cups chicken broth to a boil in a medium-sized saucepan with a lid.  Add 1 cup pearled farro.  Cover and reduce heat to simmer.  Cook according to package directions until liquid is absorbed and farro is tender (about 20-25 minutes).  Afterwards, stir in the basil pesto.  

Quinoa - 

In a medium-sized saucepan with a lid, bring 2 cups of chicken broth, 1 cup quinoa and 1/2 tsp kosher salt to a boil.   Cover, reduce to a simmer and cook according to package directions (about 20 minutes) until broth is absorbed and quinoa is light and fluffy.  Turn off heat and allow to sit covered for about five minutes.  While quinoa is cooking, prep other ingredients for this dish - cherry tomatoes, red onion, lemon zest.  Add ingredients to cooked quinoa, season to taste with black pepper and additional salt if desired. 

Salmon -

In a small bowl, make a seasoning blend by combining salt, pepper, cumin and paprika.  Line a sheet pan with parchment paper.  Place the filets on the parchment paper and drizzle them with the melted butter.  Sprinkle the seasoning mix evenly over the filets.  Divide the lemon wedges and place them on the salmon filets.  Bake on 400F for about 20 min or until they are your desired degree of doneness.  Salmon should flake apart easily with a fork when done.  Sprinkle with fresh chopped parsley after removing them from the oven.    

Herbed Cauliflower Rice -

When the salmon and everything else is close to being done, throw the whole bag of frozen herbed cauliflower rice in the microwave.  Ha!  It takes about 5 minutes.  

Putting it all together -

Put equal amounts of pesto farro, vegetable quinoa, and herbed cauliflower rice in the serving bowls.  Top with salmon filets.  (Each guest can squeeze their roasted lemons over the top of the fish at the table.)  Garnish with Italian Herb Paste on top of the cauliflower rice, crumbled feta, dilled cucumbers, and a dollop of cucumber dill dip.   You can also divide equally into meal prep containers.   

Easy Garlic Butter Salmon Packets

I get messages all the time from readers who are empty nesters or retirees who need ideas of healthy and delicious meals for only one or two people.  And there are also some of you who are single adults who feel the same way.  To be honest, I could lump myself into this category during the daytime when I'm looking for a healthy lunch and don't want to go out to eat or drive through a line somewhere.  Well this is an expand-to-fit recipe, because I'm using individually portioned salmon filets.  Boom!  That will cover all of my peeps looking to do their healthy lunch prep at the beginning of the week as well as those looking to make a meal for one or two.  

I'm just going to put it right out there that the only salmon I'm a fan of is the wild Alaskan sockeye.  I really don't care for the farm raised Atlantic type.  For one, the wild Alaskan sockeye has a higher omega-3 content which makes it more heart healthy.  Additionally, I just prefer the taste.  But you feel free to use whatever you enjoy.  You are the one cooking.  It's your kitchen!  By the way, this meal is so easy my kids could put it together.  It's also super healthy and very quick, coming in at the 30-minute mark!  My kids told me that we've had this so many times now that it's time to put it on the blog for everyone.  So here it is.

*FYI - To pin any of the photos, hover of them and the PinIt logo will appear in the upper left portion of the photo. 

Print this Recipe!

Ingredients: (for 4 servings)

• 4 individual wild Alaskan sockeye salmon filets 
• Juice of 1 large lemon (~ 2 Tbsp)
• 2 tsp garlic, minced very fine 
• 4 Tbsp melted butter
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 1/4 tsp dried oregano
• 1/4 tsp red pepper flakes
• 1 - 2 lemon slices per filet for baking 
• 1 Tbsp chopped parsley for garnish
• Optional fresh dill 

Step-by-Step:
First go ahead and get your oven preheating to 375F.  Grab some pieces of aluminum foil.  Parchment paper won't work for this because of the butter sauce and we'll be putting it under the broiler.  You'll need pieces that are about 12" x 14" or so to make these individual packets.  The foil needs to be large enough to fold over the and seal the fish and veggies.

In a small bowl or measuring cup, mix together the butter, fresh lemon juice and minced garlic.  I just threw it in the microwave for a minute to melt the butter and combine the ingredients.

4 Tbsp melted butter + 2 Tbsp fresh lemon juice

2 tsp finely minced garlic

If you have any veggies you need to use up, grab them out of the fridge.  I used some zucchini.  An onion or carrots sliced thinly would work, too.  I didn't want my fish to stick to the aluminum foil.  Turn your foil so that the dull side is facing up and the shiny side is facing down.  Place the veggies on the foil or at least spray it with nonstick cooking spray.  Place the salmon on the veggies.

Pour the melted butter mixture over the salmon.  You may want to bend up the edges so none of your sauce will run out.

Season liberally with salt, pepper, oregano and red pepper flakes.  Add fresh dill if you'd like.  Add thinly sliced lemon slices cut in half.

kosher salt + black pepper + dried oregano + crushed red pepper flakes

thinly sliced lemons

Fold up each side of the foil over the salmon, making a double fold over the top.  Then fold in the ends, making sure each is well sealed and the sauce does not leak.  You also want to leave room on top of each filet to allow the steam to circulate.

Place your filets in the oven and bake until for around 20 - 22 minutes.  

Open the salmon packets carefully.  Turn the oven on broil for about 3 minutes and return the fish to the oven.  

Remove packets from the oven.  The salmon should flake easily with a fork.   You may want to spoon some of the sauce from the bottom of the packet over the top of the salmon and sprinkle some chopped parsley over the top to garnish.

Just an FYI:  This is how it looks if you want to make a bunch of it for a whole family.  This is about 2 1/2 pounds of fresh wild Alaskan sockeye salmon.  This is how I do it if I'm making if for all of us.  Just adjust the amounts and basically double everything.  *I actually prefer it with the chopped dill as you see in the family style salmon below, but today I somehow left that item off of my grocery list.  Ughh!

Serve your cooked filets with roasted vegetables, rice/quinoa, salad, you name it!

Serve to some people you love!

I hope you have enjoyed this easy, family friendly, healthy entree recipe.

Here are some bonus recipes!
Indian Chicken Korma - Indian food is one of my favorite guilty pleasures.  The heat is toned down in this one so that even children can enjoy it.  One of my kids' favorites!

Mozzarella Stuffed 3-Meat Italian Meatballs - delicate, melt in your mouth tender, yet super tender.  Make them with or without the mozzarella.  These freeze SO well!

Lemon Zucchini Muffins - Even my veggiephobe son liked these!  Score!

Korean BBQ Shish Kabobs - You may want to make extra.  My kids demolish these in like 10 minutes!

Creole Red Snapper - So moist and flavorful and SUPER easy!  One of my favorite fish recipes!

Written Method:

First go ahead and get your oven preheating to 375F.  Grab some pieces of aluminum foil.  Parchment paper won't work for this because of the butter sauce and we'll be putting it under the broiler.  You'll need pieces that are about 12" x 14" or so to make these individual packets.  The foil needs to be large enough to fold over and seal the fish and veggies.

In a small bowl or measuring cup, mix together the butter, fresh lemon juice and minced garlic.  I just threw it in the microwave for a minute to melt the butter and combine the ingredients.  If you have any veggies you need to use up, grab them out of the fridge.  (Zucchini, onions or carrots sliced thinly work great.)  You don't want the fish to stick to the aluminum foil.  Turn your foil so that the dull side is facing up.  Place the veggies on the foil or at least spray it with nonstick cooking spray.  Place the salmon on the veggies.

Pour the melted butter mixture over the salmon.  You may want to bend up the edges so none of your sauce will run out.  Season liberally with salt, pepper, oregano and red pepper flakes.  Add fresh dill if you'd like.  Add thinly sliced lemon slices cut in half.  Fold up each side of the foil over the salmon, making a double fold over the top.  Then fold in the ends, making sure each is well sealed and the sauce does not leak.  You also want to leave room on top of each filet to allow the steam to circulate.

Place your filets in the oven and bake until for around 20 - 22 minutes.  Open the salmon packets carefully.  Turn the oven on broil for about 3 minutes and return the fish to the oven.  Remove packets from the oven.  The salmon should flake easily with a fork.   You may want to spoon some of the sauce from the bottom of the packet over the top of the salmon and sprinkle some chopped parsley over the top to garnish.

FYI: If you are making a bunch of it for a whole family and can purchase the whole fresh filets, I usually use two whole filets.  This is about 2 1/2 - 3 pounds of fresh wild Alaskan sockeye salmon.  Just adjust the amounts and basically double everything.  Serve your cooked filets with roasted vegetables, rice/quinoa, salad, you name it!