About this recipe
Need a fast, high-protein dinner? This Lemon Herb Salmon Bowl hits the spot. We are pairing perfectly pan-seared salmon with fluffy rice and a pile of crisp vegetables. It's the kind of meal that feels genuinely good to eat after a long day. The real secret here is the lemon herb yogurt sauce. It takes two minutes to stir together, but it completely ties the bowl together with a bright, tangy finish. It is incredibly customizable and ready in 27 minutes. Plus, it works beautifully for meal prep if you keep the components separate.
Ingredients
Salmon
- 1 1/2 lb salmon fillets (skin removed if preferred)
- 1 tbsp olive oil
- 1 tbsp lemon juice (fresh is best)
- 1 tsp dried oregano
- 1/2 tsp garlic powder
- 1/2 tsp kosher salt
- 1/4 tsp black pepper
Bowls
- 3 cups cooked rice (white rice, brown rice, or quinoa work well)
- 2 cups baby spinach or mixed greens
- 1 cup cucumber (diced or sliced)
- 1 cup cherry tomatoes (halved)
- 1/3 cup red onion (thinly sliced)
- 1/2 cup feta cheese (crumbled)
- 2 tbsp fresh parsley or dill (chopped)
Lemon herb yogurt sauce
- 3/4 cup plain Greek yogurt
- 2 tbsp lemon juice (fresh is best)
- 1 tbsp water (to thin if needed)
- 1 tbsp fresh parsley or dill (chopped)
- 1/2 tsp garlic powder
- 1/4 tsp kosher salt
- 1 pinch black pepper
Equipment
large skillet
mixing bowl
whisk
cutting board
Instructions
Season the salmon
Pat the salmon completely dry with a paper towel. This guarantees a good sear instead of steaming in the pan. Rub it generously with olive oil, fresh lemon juice, oregano, garlic powder, salt, and black pepper.
Cook the salmon
Heat a skillet over medium-high heat until it is nice and hot. Drop the salmon in and let it cook undisturbed for 4 to 5 minutes per side. You want it nicely browned on the outside and just starting to flake in the center. Don't push it too far—or it will dry out.
Mix the sauce
In a small bowl, whisk together the Greek yogurt, fresh lemon juice, herbs, and spices until fully combined. If it feels a bit too thick, stir in a tablespoon of water until it is smooth and perfectly spoonable.
Prepare the toppings
Get your cooked rice, mixed greens, diced cucumber, cherry tomatoes, and red onion sorted out. Having everything chopped and ready makes assembly an absolute breeze.
Assemble the bowls
Divide your warm rice and crisp greens between the bowls to build your base. Layer on the cooked salmon, fresh veggies, and a good crumble of feta cheese before drizzling that tangy yogurt sauce over everything.
Tips
- Don't overcook the salmon—pull it from the heat when it flakes easily but still looks a bit moist in the center.
- Use fresh lemon juice instead of bottled for a much brighter, cleaner flavor.
- If you're making this for meal prep, store the warm ingredients separately from the fresh greens so nothing gets soggy.
Substitutions
- Swap the white rice for quinoa, brown rice, farro, or even cauliflower rice.
- Try shrimp, sliced chicken breast, or crispy chickpeas if you aren't feeling salmon.
- Ditch the yogurt sauce and use tzatziki, tahini, or a simple olive oil vinaigrette.
Storage
**Refrigerator
** Store your cooked salmon, rice, vegetables, and sauce in separate airtight containers in the fridge for up to 3 days.
**Freezer
** Freeze the cooked salmon and rice for up to 2 months. You will want to add fresh vegetables and the yogurt sauce after reheating.
**Reheating
** Warm the salmon gently in the microwave on low power. Alternatively, use a skillet over low heat so the fish doesn't dry out.
Nutrition
- Serving Size
- 1 bowl
- Calories
- 520
- Protein
- 37g
- Carbohydrates
- 43g
- Fat
- 23g
- Fiber
- 5g
- Sugar
- 5g
- Sodium
- 690mg
FAQ
Can I make lemon herb salmon bowls ahead of time?
Absolutely. Cook the salmon and rice ahead of time, but keep your fresh vegetables and yogurt sauce in separate containers until you are ready to eat.
Can I use canned salmon?
Yes. It works in a pinch for a faster no-cook option—just know the texture will be a lot softer than a fresh pan-seared fillet.
What other vegetables go well in salmon bowls?
Honestly, anything you have in the fridge. Roasted zucchini, broccoli, diced avocado, and bell peppers are all fantastic options.
Recipe Card
Lemon Herb Salmon Bowl
A fresh high protein salmon bowl with rice, crisp vegetables, feta, and a lemon herb yogurt sauce.
- Prep
- 15 min
- Cook
- 12 min
- Total
- 27 min
- Servings
- 4
- Category
- Protein Recipes
- Cuisine
- Mediterranean Inspired
- Difficulty
- Easy
- Cost
- Moderate
Ingredients
Salmon
- 1 1/2 lb salmon fillets (skin removed if preferred)
- 1 tbsp olive oil
- 1 tbsp lemon juice (fresh is best)
- 1 tsp dried oregano
- 1/2 tsp garlic powder
- 1/2 tsp kosher salt
- 1/4 tsp black pepper
Bowls
- 3 cups cooked rice (white rice, brown rice, or quinoa work well)
- 2 cups baby spinach or mixed greens
- 1 cup cucumber (diced or sliced)
- 1 cup cherry tomatoes (halved)
- 1/3 cup red onion (thinly sliced)
- 1/2 cup feta cheese (crumbled)
- 2 tbsp fresh parsley or dill (chopped)
Lemon herb yogurt sauce
- 3/4 cup plain Greek yogurt
- 2 tbsp lemon juice (fresh is best)
- 1 tbsp water (to thin if needed)
- 1 tbsp fresh parsley or dill (chopped)
- 1/2 tsp garlic powder
- 1/4 tsp kosher salt
- 1 pinch black pepper
Instructions
- Season the salmon: Pat the salmon completely dry with a paper towel. This guarantees a good sear instead of steaming in the pan. Rub it generously with olive oil, fresh lemon juice, oregano, garlic powder, salt, and black pepper.
- Cook the salmon: Heat a skillet over medium-high heat until it is nice and hot. Drop the salmon in and let it cook undisturbed for 4 to 5 minutes per side. You want it nicely browned on the outside and just starting to flake in the center. Don't push it too far—or it will dry out.
- Mix the sauce: In a small bowl, whisk together the Greek yogurt, fresh lemon juice, herbs, and spices until fully combined. If it feels a bit too thick, stir in a tablespoon of water until it is smooth and perfectly spoonable.
- Prepare the toppings: Get your cooked rice, mixed greens, diced cucumber, cherry tomatoes, and red onion sorted out. Having everything chopped and ready makes assembly an absolute breeze.
- Assemble the bowls: Divide your warm rice and crisp greens between the bowls to build your base. Layer on the cooked salmon, fresh veggies, and a good crumble of feta cheese before drizzling that tangy yogurt sauce over everything.
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