I’m over 40 now, and I’ve been getting all the health tests you should do. I was feeling a little down about the recommendations the doctors made, until they said I needed to eat more of a Mediterranean-style diet. As soon as they framed it that way, everything felt possible! I should increase my fatty fish intake? I’ve never met a salmon I don’t like.
I’ve had this cookbook, Culina Mediterranea, for over two decades. I rarely pick it up because I’ve been on a Southeast Asia flavor kick lately, but going through the pages, it’s actually everything that I’ve been craving. My body knows this is what I need, and I haven’t been listening very well. So I created this salmon bowl, and it fed my soul and my body in a way that I’ve been craving. It was so good—I had it for lunch today, and the whole time I was thinking, “This is so good. This is so good.” I think you’re going to love it for fall—and all year round.
Overachiever Seasoning
I add my signature spice blend to almost every savory dish I create. Now available to purchase!
shop nowKey Ingredients & Prep
First things first: when cooking Mediterranean food, the quality of your ingredients, especially the olive oil, makes all the difference. I use a high-quality, organic, unfiltered extra virgin olive oil like Bono. The little bits of olive they have in the oil add a wonderful texture.
Here are the ingredients you’ll want to gather:
- Salmon: Either farm-raised or wild-caught is fine, and you’ll want one portion of salmon per person. Season with my Overachiever seasoning and nutritional yeast flakes to add a savory, crispy crust.
- Mushrooms: I like beech mushrooms, but cremini or portobello work well.
- Fennel: Even if you think you’re not a fennel fan, the way that this recipe slow-cooks the mushrooms and fennel in garlic until they’re caramelized will have you second-guessing yourself.
- Arugula. Its peppery notes perfectly complements the rich salmon.
- Cauliflower rice: To speed up prep, I use frozen cauliflower rice. To prevent it from becoming watery, warm it in a wide, non-stick pan (like a Caraway pan) to allow steam to escape. Toss with a little olive oil. You could also use couscous or another starch if you prefer.
- Olives: Oil-cured Moroccan olives are my pick because they add a salty, briny intensity. If you prefer a milder flavor, try Kalamata olives. Want even less tang? Go for Castelvetrano olives.
- Red bell peppers: Bright, crisp, and full of health benefits.
- Capers: More briny tang that really adds that Mediterranean flavor I love.
- Lemon: The zesty citrus is a staple of this region to add freshness.
Assembling the Salmon Bowls
Just like Mediterranean living, this dish isn’t about rushing; it’s about getting the most out of each simple ingredient. Once your ingredients are prepped, it’s time to assemble your bowl.
- Roast the salmon until cooked through.
- While the salmon is cooking, gently sauté the fennel, mushrooms, and garlic until soft and caramelized.
- Assemble your bowl with a base of fresh arugula, the sautéed vegetables, and a spoonful of the cauliflower rice.
- Top with olives, capers, and red bell peppers.
- Place the roasted salmon on top.
- Finish with a squeeze of fresh lemon, a sprinkle of flakey salt, and a drizzle of the oil from the roasting pan. Using that healthy oils in multiple ways makes this dish even more tasty.
Serve And Enjoy
What I love most about this style of cooking is how light and nourishing it feels. It’s not centered around heavy starches and grains; it’s vegetable-focused, with meat playing a supporting role. Flipping through that cookbook reminded me of how much I love this cuisine and how it aligns with what my body needs right now. It’s also less time-intensive, so the cooking process is more enjoyable and stress-free.
Make-ahead instructions: You can roast the salmon ahead of time. Once it cools, remove the skin, cube the salmon, and store it in the fridge. You can either assemble right before eating and warm up the salmon first, or I’d actually assemble everything together and serve the bowl cold.
More Recipes Like This
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Mediterranean-Inspired Roasted Salmon Bowls
Ingredients:
For the Roasted Salmon
- 4 portions salmon skin removed and discarded, salmon cut into large cubes
- 1.5 tsp Hey Old Sport Overachiever Seasoning
- 1 Tbsp nutritional yeast flakes
- 1 tbsp olive oil
Other ingredients
- 8 cups fresh arugula
- 1 cup riced cauliflower
- 1 cup shaved fennel bulb
- 3.5 oz brown mushroom variety (portabella, baby bella, brown beech etc)
- 2-3 cloves garlic smashed, roughly chopped
- 1/2 cup dry cured olives pitted
- 1 tbsp capers
- 1 cup marinated, roasted red bell peppers
- 1 lemon juiced
- Hey Old Sport Overachiever Seasoning
- olive oil
- flake salt
Directions:
Prep the ingredients
- Set oven to 450 degrees and place a large non-toxic nonstick baking pan (with sides) inside.
- Heat a large bottom sauté pan over medium low heat. Add a "glug" of olive oil, then the shaved fennel, mushroom, and garlic. Season with Overachiever and sauté on medium low, slowly, for 15-20 minutes. Stir gently every few minutes.
- In another wide bottom pan, cook the cauliflower rice over medium low heat with a couple teaspoons olive oil and Overachiever seasoning. Keep in an even, shallow layer to prevent from getting soggy and wet. Once cooked through remove from the heat and set aside. Don't overcook.
- In a large bowl, toss the salmon ingredients together. Open the oven and slide the salmon cubes onto the roasting pan, spacing out evenly. Roast in the oven until browned and cooked through. 10-15 minutes on convection, 15-20 on normal. Remove from the oven once done and allow to cool 10 minutes.
Assemble the bowls
- Assemble each bowl, starting with the arugula, then 1/4 cup of cauliflower rice, 1/4 of the fennel and mushroom mix, and then even portions of the remaining ingredients. Dress with a squeeze of lemon, sprinkle of flake salt, and drizzle of some of the oil left in the pan from roasting the salmon. Enjoy!
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