Mediterranean Salmon Couscous Bowl
This Mediterranean Salmon Couscous Bowl is packed with fresh flavors and is a perfect meal prep recipe. This recipe is delicious served warm or cold making it the perfect no re-heat lunch when a microwave is not available or you don’t want to make your office smell like fish!
Ingredients to make Mediterranean Salmon Couscous Bowl:
- 1 Yellow Bell Pepper diced, (about 150 grams)
- ½ Red Onion diced, (about 100 grams)
- 1 English Cucumber diced, (about 200 grams)
- 2 cups Cherry Tomatoes sliced in half, (about 230 grams)
- 4 tbsp Balsamic Vinaigrette
- ¼ tsp Sea Salt
- ½ tsp Black Pepper
- ½ tsp Garlic Powder
- 1 Lemon juiced
- 2 cups Water
- 1 cup Pearl Couscous (about 150 grams)
- 20 oz Atlantic Salmon sliced into 4 servings)
- 1 tsp Lemon Pepper Seasoning
- 2 tbsp Cilantro optional, diced to mix into the couscous
- 2 tbsp Feta Cheese, low fat crumbled, (about 20 grams)
- 1 Lemon optional, sliced in quarters for garnish
Instructions:
- In a large bowl combine diced pepper, onion, cucumber, tomatoes, balsamic vinaigrette, salt, pepper, garlic powder, juice from 1 lemon. Mix together and then set the bowl to the side to allow your veggies to marinate.
- Place two cups of water into a small pot and bring the water to a boil. Once boiling, add your couscous to the pot and allow to cook for 10 minutes or until the water has been absorbed. Stir every minute or so.
- While waiting for the water to come to a boil, heat a large stovetop pan to medium heat. While the pan is heating season your salmon with lemon pepper.
- Once your pan is hot, spray the pan with non-stick spray. Then place your salmon into the pan. (If you have skin on your salmon, skin side down.) Cook for 3-5 minutes on the first side. Then flip your salmon and turn the heat down to medium-low, cover your pan with a lid and cook for an additional 3-5 minutes.
- While your salmon and couscous are cooking you can start plating your veggies. Spoon your veggies and the juices at the bottom of your bowl into your serving dish. Those juices are going to add additional flavor to your couscous and salmon.
- Once your couscous is cooked, add your diced cilantro to the couscous and give it a gentle stir to fluff your couscous. Then plat the couscous on top of your veggies.
- Once your salmon is cooked to your liking, plate it on top of your veggies.
- Finish with a sprinkle of feta cheese and a wedge of fresh lemon.
Mediterranean Salmon Couscous Bowl
Ingredients
- 1 Yellow Bell Pepper diced, (about 150 grams)
- ½ Red Onion diced, (about 100 grams)
- 1 English Cucumber diced, (about 200 grams)
- 2 cups Cherry Tomatoes sliced in half, (about 230 grams)
- 4 tbsp Balsamic Vinaigrette
- ¼ tsp Sea Salt
- ½ tsp Black Pepper
- ½ tsp Garlic Powder
- 1 Lemon juiced
- 2 cups Water
- 1 cup Pearl Couscous (about 150 grams)
- 20 oz Atlantic Salmon sliced into 4 servings)
- 1 tsp Lemon Pepper Seasoning
- 2 tbsp Cilantro optional, diced to mix into the couscous
- 2 tbsp Feta Cheese, low fat crumbled, (about 20 grams)
- 1 Lemon optional, sliced in quarters for garnish
Instructions
- In a large bowl combine diced pepper, onion, cucumber, tomatoes, balsamic vinaigrette, salt, pepper, garlic powder, juice from 1 lemon. Mix together and then set the bowl to the side to allow your veggies to marinate.
- Place two cups of water into a small pot and bring the water to a boil. Once boiling, add your couscous to the pot and allow to cook for 10 minutes or until the water has been absorbed. Stir every minute or so.
- While waiting for the water to come to a boil, heat a large stovetop pan to medium heat. While the pan is heating season your salmon with lemon pepper.
- Once your pan is hot, spray the pan with non-stick spray. Then place your salmon into the pan. (If you have skin on your salmon, skin side down.) Cook for 3-5 minutes on the first side. Then flip your salmon and turn the heat down to medium-low, cover your pan with a lid and cook for an additional 3-5 minutes.
- While your salmon and couscous are cooking you can start plating your veggies. Spoon your veggies and the juices at the bottom of your bowl into your serving dish. Those juices are going to add additional flavor to your couscous and salmon.
- Once your couscous is cooked, add your diced cilantro to the couscous and give it a gentle stir to fluff your couscous. Then plat the couscous on top of your veggies.
- Once your salmon is cooked to your liking, plate it on top of your veggies.
- Finish with a sprinkle of feta cheese and a wedge of fresh lemon.
Macro Nutrition
Macro Adjustments:
Below outlines the items in each macro group that are easily adjustable to meet your specific macros.
Fat:
The fat comes mainly from the salmon, which is high in good omega 3 fatty acids. It is because of that, I tried to keep the rest of the ingredients low in fat to prevent any additional fat in this recipe. If you wanted to reduce the fat a little, you could remove the feta. If you wanted to increase the fat you could use more feta or use a non- low-fat feta.
Carbohydrates:
The couscous and the veggies are what provide the majority of the carbs in this recipe. If you are wanting to adjust the carbs, the easiest way to do so is by adjusting the amount of couscous.
Protein:
Salmon is the source of the protein in this recipe. However, adjusting the amount of salmon will also adjust the fat, therefore you will want to take both into account when making adjustments.
Meal Prep:
Yes. This recipe can be meal prepped and will last 4-5 days in the fridge. This recipe is great reheated or left cold. If you do plan to reheat this recipe, I recommend slightly undercooking the salmon so that way it doesn’t dry out when you do go to reheat it.
Freezer Friendly:
No. Once salmon has been cooked I don’t recommend freezing it and defrosting it later. The texture gets a little rubbery.
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