I know this seems like a meal you would have in the summer, but it's going to make for a great winter dinner recipe as well because of the seasonal flavors. This is my Mediterranean Salmon Couscous Bowl and you're going to have it on repeat this season. It combines seasonal flavors like Brussels sprouts, lemon, red onion combined with fresh flavors like kalamata olives and cucumber. It's the perfect combo of fresh & light, but also warm & cozy.
You'd typically pay $25 for a dish like this at a fancy restaurant, but it's going to be way less than that if you make it at the comfort of your own home. The. best part of this dish is that it takes less than 40 minutes to make and requires only a few pots and pans. It's meant to be a recipe that you can easily whip up after a long day at work or school. All you need to do is prep the salmon and Brussels sprouts on a baking sheet, cook the couscous, and make the red onion, olive, feta mix.
If you love salmon and can't find a recipe you can trust, this easy Mediterranean Salmon Couscous dinner is the answer. It's a balanced dinner filled with all of the macronutrients your body needs from a meal. You have protein from the salmon, carbs for energy from the couscous, fiber from the onion and Brussels sprouts, and healthy fats from the feta and salmon as well. You can customize it to your liking depending on what you have on hand. I provided swaps later on in the recipe.
Feel free to double or quadruple the recipe if you're hosting people and choose to make this recipe. It would make for an easy dinner idea if you're having for friends over this winter. If anyone has any allergies or dietary preferences you can switch out certain ingredients. As for meal prep, I'm not one to love fish the next day, but if you are, you can prep salmon and allow it to sit in the fridge for 3-4 days. Let's get to the recipe!
Why You’ll Love This Mediterranean Salmon Couscous Bowl
Quick and Easy: Ready in less than 40 minutes with minimal clean up.
Nutritious & Balanced:Â This recipe is balanced with all of the macronutrients your body needs from a meal, but it also obtains nutrients like omega 3 fatty acids that are key for our cognitive health, fiber that plays an important role in our digestive health, and micronutrients like B6 that has to do with our serotonin production, aka keeping us happy and healthy!
Customizable: You can make this recipe your own depending on your dietary preferences. If you're gluten free, please switch the couscous for quinoa or rice. If you're dairy free, please opt out of the feta or use a dairy free feta (I'm not sure if it's good but here is a suggestion). If you have an allicin allergy (onion/garlic), please opt out of the red onion and make the olive, cucumber salad without it.
Health Benefit Highlight of This Mediterranean Salmon Couscous Bowl
Since we're entered the winter season and some of us are living in colder climates, this means we're obtaining more indirect sun light than direct sunlight. The main way we obtain vitamin D is from the sun's rays, and the more indirect the sunlight is, the harder it is for our bodies to obtain/maintain the proper levels of vitamin D3. The one other way we can obtain is via foods like fish! Oily fish are a great natural source of vitamin D, which is why it's key to incorporate them into your diet regularly. This is why taking a D3 supplement and fish oil supplement can also be beneficial.
The reason why we need vitamin D in the winter especially is due to the risk of seasonal affective disorder (SAD), which is a type of depression that's common during the fall and winter. Vitamin D is important for bone health, but it also plays a significant role in serotonin production, aka our happy hormone. Having a vitamin D deficiency can result in low mood, fatigue, difficulty concentrating, oversleeping, etc. This is why I'll try to emphasize the importance of vitamin D during the fall and winter to make sure you avoid the risk of SAD. Salmon is a great source of vitamin D, with 4oz of salmon providing your body with roughly 500 IUs of vitamin D. This is why I call this a "serotonin boosting" recipe. Let's also not forget that salmon is a great source of vitamin B6, which also plays a role in serotonin production.
Recipe Overview:
Yields: 1 serving
Prep Time: 15 minutes
Cook Time: 15 hour
Total Time: 40 minutes
Dietary Information: Pescatarian
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Ingredients:
Salmon & Brussels:
1 salmon fillet (I prefer Wild Caught, but that's up to your preference)
1 cup halved Brussels sprouts
Extra virgin olive oil
Salt & black pepper
Couscous:
1 tbsp extra virgin olive oil
1 cup dry pearl couscousÂ
1 ¼ cup water or vegetable broth
Onion, Feta, Olive Salad:
½ red onion, thinly sliced
â…“ cup feta cheese, crumbled (optional for dairy-free)
1/4 cup pitted and halved Kalamata olives
1/2 cup medium chopped cucumber
1/ tsp dried oregano
Juice of ½ lemon
1 tbsp extra virgin olive oil
Salt and pepper, to taste
Fresh lemon slices to garnish
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Customizing Your Mediterranean Salmon Couscous Bowl
This recipe is easily customizable. You can make this recipe your own depending on your dietary preferences. If you're gluten free, please switch the couscous for quinoa or rice. If you're dairy free, please opt out of the feta or use a dairy free feta (I'm not sure if it's good but here is a suggestion). If you have an allicin allergy (onion/garlic), please opt out of the red onion and make the olive, cucumber salad without it. You can also choose to add more vegetables or ingredients to the onion, feta, olive salad like tomatoes, herbs, etc.
My goal is to give you the inspiration so that you can learn to make it your own!
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Instructions:
Prep the Salmon and Brussels: Preheat the oven to 375°F (190°C). Add the Brussels and salmon fillet to a baking sheet lined with parchment paper. Season the salmon fillets with olive oil, salt, and pepper, and bake for 15 minutes, or until the salmon easily flakes with a fork. The Brussels sprouts may be done cooking before the salmon so make sure to check on them.
Prepare the Couscous: You can prepare the couscous according to package instructions, fluff with a fork, and set aside. You can also follow this recipe. Grab a small pot and add in olive oil on medium high heat. Add in the couscous and allow it to brown for 2-3 minutes. Pour in the hot water or broth. Stir and allow water to come to a boil. Lower heat and cover the pot. Allow couscous to soak up water. Turn off heat once done cooking, fluff with a fork, and set aside.
Prep Salad: In a small bowl, combine the sliced red onion, crumbled feta, Kalamata olives, and diced cucumber. Drizzle with lemon juice and olive oil, and season with oregano, salt, pepper to taste. Set aside.
Assemble Your Bowl: Start with a base of couscous, add the Brussels sprouts, add the salmon, and then top with the salad mixture. Garnish with fresh lemon slices. Enjoy!
Recipe Notes:
Customization Tips: You can easily adjust this recipe by swapping the couscous for quinoa or rice for a different grain option. To make it vegan, omit the feta cheese and replace the salmon with grilled veggies or a plant-based protein.
Serving Suggestions: Pair this Mediterranean salmon bowl with a refreshing side salad or a cup of Greek yogurt for extra protein.
Frequently Asked Questions:
Can I make this recipe in advance?: Yes! You can prepare the couscous and the salad mixture ahead of time. Just bake the salmon fresh before serving for the best flavor and texture.
Can I use other fish for this recipe?: Yes! You can easily substitute the salmon with cod, tilapia, or any other mild, flaky fish.
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