Greek salmon meal-prep bowl with lemon-herb cauliflower rice and tzatziki
18 min · 45 g protein · 387 cals / serving
Salmon seared with oregano, dill and garlic, flaked over lemon-parsley cauliflower rice, with a Greek salad of tomatoes, cucumber, red onion and kalamata olives, crumbled feta and a thick homemade tzatziki. Four Mediterranean lunches in under 20 minutes.
Ingredients
- 1 1/3 lb sockeye salmon, wild, skinless, in 4 pieces
- 1 1/2 tsp dried oregano, divided
- 1/2 tsp dried dill
- 1/2 tsp garlic powder
- 1 tsp salt, divided
- 1/2 tsp black pepper
- 2 tsp olive oil
- 2 (12 oz) bags cauliflower rice, frozen
- 3 tbsp lemon juice, divided
- 1/2 cup fresh parsley, chopped
- 1 large cucumber, two thirds diced, one third coarsely grated and squeezed
Greek salad
- 1 1/2 cups grape tomatoes, halved
- 1/2 small red onion, thinly sliced
- 1/4 cup kalamata olives, halved
- 2 tsp red wine vinegar
- 1/2 cup feta cheese, crumbled
Tzatziki
- 1 cup nonfat Greek yogurt
- 1 clove garlic, finely grated
- 2 tbsp fresh dill, chopped
Steps
- Pat the salmon dry and season with 1 teaspoon of the oregano, the dried dill, garlic powder, 1/2 teaspoon of the salt and the pepper. Heat the oil in a large nonstick skillet over medium-high heat and cook the salmon 4 minutes, then turn and cook 3–4 minutes more, until it flakes but is still just pink in the very centre. Break it into large flakes.
- While the salmon cooks, microwave the cauliflower rice for 5–6 minutes, press out the water, and stir in the parsley, 2 tablespoons of the lemon juice and a pinch of the salt. Divide among four containers and top with the salmon.
- Greek salad: toss the diced cucumber, tomatoes, red onion and olives with the red wine vinegar, the rest of the oregano and a pinch of salt; pack it with the feta in a separate box or a corner of each container.
- Tzatziki: stir the grated, squeezed cucumber into the yogurt with the garlic, fresh dill, the last tablespoon of lemon juice and the rest of the salt. Pack it in four small pots. The bowls keep 3 days and are best cold or barely warmed.
Good to know
Can I use farmed salmon?
Yes, farmed Atlantic salmon is richer and more forgiving, at about 68 instead of 78. Give it a minute longer a side.
Can I use store-bought tzatziki?
Yes, about a cup of it saves two minutes. Homemade with nonfat Greek yogurt is thicker and tangier, and you control the garlic.
Alternative
Per
- Calories
- 70
- Protein
- (47%)
- 8 g
- Fat
- (36%)
- 3 g
- Carbohydrates
- (17%)
- 4 g
- of which sugar
- 2 g
- Fiber
- 1 g
- Sodium
- 190 mg
More meals
Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1547 kcal goes into the pot and 2380 g of ingredients comes out as about 2195 g of food: 70 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.