Mediterranean Diet Salmon Poke Bowl

Elevate your weeknight dining with this Mediterranean Diet Salmon Poke Bowl, a vibrant fusion of Japanese-inspired simplicity and the wholesome flavors of the Mediterranean. Featuring sushi-grade salmon marinated in a zesty olive oil and lemon dressing, tender brown rice, and a colorful medley of fresh vegetables like cucumber, cherry tomatoes, and red onion, this bowl is brimming with heart-healthy ingredients. The salty bite of Kalamata olives, creamy crumbled feta, and a sprinkle of sesame seeds lend a gourmet touch to every forkful. Ready in under an hour, this nutrient-packed recipe is perfect for meal prep or a refreshing dinner idea. Serve it as a balanced, Mediterranean-inspired twist on traditional poke bowls, and enjoy a guilt-free feast that's as nourishing as it is delicious!

Nutriscore Rating: 69/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 12 oz Salmon fillet, sushi-grade
• 1 cup Brown rice
• 2 cups Water
• 1 English cucumber
• 1 cup Cherry tomatoes
• 0.5 Red onion
• 0.5 cup Kalamata olives, pitted
• 0.5 cup Feta cheese, crumbled
• 0.25 cup Fresh parsley
• 3 tablespoons Olive oil
• 2 tablespoons Lemon juice
• 1 clove Garlic, minced
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 1 tablespoon Sesame seeds

Directions

Step 1

Rinse the brown rice under cold water, then combine it with 2 cups of water in a medium-sized pot. Bring to a boil, then reduce the heat to low, cover, and simmer for about 30 minutes or until the rice is tender and all water is absorbed. Remove from heat and let it sit, covered, for 10 minutes before fluffing with a fork.

Step 2

While the rice is cooking, cut the sushi-grade salmon fillet into small cubes, about 1/2 inch in size. Set aside in a bowl in the refrigerator to keep it fresh.

Step 3

Slice the English cucumber lengthwise and then into thin half-moons. Halve the cherry tomatoes and thinly slice the red onion. Roughly chop the Kalamata olives. Set the prepared vegetables aside.

Step 4

In a small mixing bowl, prepare the dressing by whisking together olive oil, lemon juice, minced garlic, salt, and black pepper.

Step 5

Remove the salmon from the refrigerator and toss gently with about half of the prepared dressing. Let it marinate for 5-10 minutes.

Step 6

To assemble the poke bowls, divide the cooked brown rice evenly among four serving bowls.

Step 7

Top each bowl with marinated salmon, cucumber slices, cherry tomatoes, red onion, olives, and crumbled feta cheese.

Step 8

Drizzle the remaining dressing over the top and garnish with fresh parsley and sesame seeds before serving.

Nutrition Facts

Serving size	(1888.8g)

Amount per serving	% Daily Value*
Calories	1958.2

Total Fat 135.3g	0%
Saturated Fat 37.4g	0%
Polyunsaturated Fat 6.0g
Cholesterol 287.1mg	0%
Sodium 4588.4mg	0%
Total Carbohydrate 88.2g	0%
Dietary Fiber 14.4g	0%
Total Sugars 16.1g
Protein 98.3g	0%

Vitamin D 1939.1IU	0%
Calcium 838.3mg	0%
Iron 8.8mg	0%
Potassium 2595.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 62.0%

Protein: 20.0%

Carbs: 18.0%