Protein Atlas
Mediterranean Citrus Salmon Bowls high-protein recipe

Meals · High Protein

Mediterranean Citrus Salmon Bowls

Mediterranean Citrus Salmon Bowls provide 40 grams of protein and 720 calories. They feature flaky sheet-pan roasted salmon and cherry tomatoes, served alongside a quinoa salad, all finished with a tangy lemon-herb dressing.

Serves 2 bowls
39g protein 646 cal
Prep Time 15 min
Cook Time 20 min
Total Time 35 min

Nutrition per serving

Protein
39 g
Calories
646

Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.

Ingredients

2 servings
  • Two 5-ounce Salmon fillets
  • 2/3 cup Quinoa — uncooked
  • 1 1/3 cup Water
  • 1 pint Cherry tomatoes — halved
  • 1/4 small Red onion — thinly sliced
  • 1/2 cup Kalamata olives — pitted and halved
  • 1/2 cup Feta cheese — crumbled
  • 1 large Lemon — zested and juiced
  • 1 1/2 tablespoons Olive oil
  • 1 teaspoon Dried oregano
  • 2 tablespoons Fresh dill — chopped
  • 1/2 teaspoon Kosher salt — plus more to taste
  • 1/4 teaspoon Black pepper — plus more to taste

Steps

  1. Preheat oven to 400°F (200°C). Line a large baking sheet with parchment paper.
  2. Rinse quinoa thoroughly under cold water. In a small saucepan, combine quinoa and water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all water is absorbed. Remove from heat and let stand, covered, for 5 minutes, then fluff with a fork.
  3. On the prepared baking sheet, toss the halved cherry tomatoes and thinly sliced red onion with 1 tablespoon of olive oil, dried oregano, 1/4 teaspoon salt, and 1/8 teaspoon black pepper. Spread in an even layer.
  4. Pat the salmon fillets dry and place them on the baking sheet among the vegetables. Season the salmon with the remaining 1/4 teaspoon salt, 1/8 teaspoon black pepper, and the lemon zest.
  5. Roast for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork, and the tomatoes are softened.
  6. While the salmon roasts, prepare the dressing. In a small bowl, whisk together the juice of the lemon and the remaining 1/2 tablespoon of olive oil. Season with a pinch of salt and pepper.
  7. To assemble the bowls, divide the cooked quinoa between two serving bowls. Top each with the roasted salmon and vegetables. Add the diced cucumber, pitted Kalamata olives, and crumbled feta cheese.
  8. Drizzle generously with the lemon-olive oil dressing and garnish with fresh chopped dill before serving.

Why This Works

This bowl delivers 40g protein per serving from salmon—one of the best protein-to-calorie ratios in fish at 25g protein per 100g. Salmon also provides omega-3 fatty acids (EPA and DHA) that most protein sources lack. The quinoa base adds another 8g protein and is a complete protein containing all nine essential amino acids. Citrus and fish are a classic pairing because acid brightens rich, fatty flavors.

Make-Ahead Magic

The quinoa can be cooked up to 3 days in advance and stored in an airtight container in the refrigerator. The lemon-olive oil dressing can also be prepared ahead and kept refrigerated for up to 5 days. This makes assembly quick and easy on a busy weeknight.

Flavor Swaps & Additions

Feel free to customize your bowl! Try adding a handful of fresh spinach or arugula to the base for extra greens. A sprinkle of toasted pine nuts or sunflower seeds would add a delightful crunch. For a spicier kick, a pinch of red pepper flakes can be added to the dressing or roasted vegetables.