Mediterranean Salmon Bowls
Fresh, flavorful, and budget-friendly — under $5 per serving!
If you're looking for a meal that feels a little fancy without the fancy price tag, these Mediterranean Salmon Bowls are it. They’re packed with fresh vegetables, flavorful salmon, rice, and a creamy homemade tzatziki sauce.
The best part? This meal costs less than $5 per serving!
It’s a great option for meal prep, busy weeknights, or anytime you want a filling, flavorful meal without spending a fortune.
🐟 The Salmon
- 5 frozen salmon fillets, thawed (approximately 5–6 oz. each)
- 2 tbsp olive oil (or any neutral cooking oil)
- 1 tbsp garlic powder
- 1 tbsp dried oregano
- 1 tsp paprika
- Salt & black pepper, to taste
🍚 The Budget Grain Base
- 2 cups dry brown rice or jasmine rice
(yields approximately 6 cups cooked)
🥒 The Fresh Salad Topping
- 1 large English cucumber, diced
- 1 pint cherry tomatoes, halved
- 1/2 medium red onion, finely diced
🥛 The Cheat Tzatziki Sauce
- 1.5 cups plain Greek yogurt (budget-friendly tub)
- 1/2 cup cucumber, finely grated and squeezed of excess water
- 2 tbsp lemon juice
- 1 clove garlic, minced
🍳 How to Make Mediterranean Salmon Bowls
1. Prep & Cook the Grain Base
Rinse the 2 cups of dry rice under cold water until the water runs clear.
Add the rice, 4 cups of water, and a pinch of salt to a saucepan. Bring to a boil.
Reduce the heat to low, cover with a tight-fitting lid, and simmer:
- 35–40 minutes for brown rice
- 15 minutes for jasmine rice
Remove from heat and let the rice steam, covered, for 5 minutes. Fluff with a fork.
2. Season & Cook the Salmon
Pat the salmon fillets completely dry with a paper towel.
We left the skin on ours, but you can remove it if you prefer.
Brush both sides of the salmon with olive oil.
In a small bowl, combine the garlic powder, oregano, paprika, salt, and pepper. Rub the seasoning mixture evenly over the top of each fillet.
Preheat your cast iron griddle over medium-high heat and add a little olive oil.
Place the salmon on the hot griddle skin-side down. Cook for 5–6 minutes.
Flip the fillets and season with the remaining seasoning mixture. Cook for another 5–6 minutes, or until the salmon reaches an internal temperature of 125–130°F, or your desired level of doneness.
Remove from the griddle and allow the salmon to rest for a few minutes.
3. Make the Fresh Veggie Topping
Add the diced cucumber, cherry tomatoes, and red onion to a bowl. Toss together with a pinch of salt.
Tip: Keep the vegetables undressed so they stay crunchy throughout the week if you're making these bowls for meal prep.
4. Make the Cheat Tzatziki
In a separate bowl, vigorously whisk together the Greek yogurt, grated cucumber, lemon juice, and minced garlic until smooth and creamy.
That's it! No complicated sauce or expensive ingredients needed.
5. Build Your Bowl
Now comes the fun part!
Start with a generous scoop of rice in the bottom of your bowl.
Add your fresh vegetables, followed by a spoonful of the homemade tzatziki sauce.
Top everything with a seasoned salmon fillet.
Serve and enjoy!
📊 Estimated Nutrition
Per individual bowl
Nutrition information is an estimate and will vary based on brands, portion sizes, and ingredients used.
Dinner on a Budget
Under $5 Per Serving!
Eating well doesn't have to mean spending a fortune.
This Mediterranean Salmon Bowl is proof that you can put a flavorful, filling meal on the table while keeping your grocery budget in check.
Affordable ingredients + smart shopping + a little meal prep = a dinner everyone can feel good about.
And because the rice, vegetables, and tzatziki can all be prepared ahead of time, this recipe is also great for meal prep lunches or easy weeknight dinners.