This salmon quinoa tzatziki bowl is a fresh, protein-packed meal that brings together flaky roasted salmon, fluffy quinoa, and cool, garlicky tzatziki. It’s inspired by Greek flavors but assembled as a modern grain bowl, making it perfect for a healthy lunch or dinner. The combination of warm, savory salmon with the bright, herby tzatziki and crunchy vegetables is both satisfying and refreshing.
Ingredients
- 1 cup (185 g) quinoa, rinsed
- 2 cups (480 ml) water or low-sodium chicken broth
- 4 salmon fillets (about 6 oz / 170 g each), skin on or off
- 2 tablespoons (30 ml) olive oil, divided
- 1 teaspoon dried oregano
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt, plus more for seasoning
- 1/4 teaspoon black pepper
- 1 cup (240 g) plain Greek yogurt (full-fat or 2%)
- 1/2 English cucumber, grated and squeezed dry (about 1/2 cup / 75 g)
- 2 cloves garlic, minced
- 1 tablespoon (15 ml) fresh lemon juice
- 1 tablespoon (15 g) chopped fresh dill (or 1 teaspoon dried)
- 1 cup (150 g) cherry tomatoes, halved
- 1/2 small red onion, thinly sliced
- 1/2 cup (75 g) Kalamata olives, pitted and halved (optional)
- 1/4 cup (60 g) crumbled feta cheese (optional)
Instructions
- Cook the quinoa: In a medium saucepan, combine the rinsed quinoa and water or broth. Bring to a boil over high heat, then reduce to low, cover, and simmer for 15 minutes. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork and set aside.
- Make the tzatziki: In a small bowl, mix together the Greek yogurt, grated cucumber (squeezed well to remove excess water), minced garlic, lemon juice, and dill. Season with a pinch of salt and pepper. Cover and refrigerate until ready to serve.
- Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it.
- Season the salmon: Pat the salmon fillets dry with paper towels. Brush with 1 tablespoon (15 ml) of the olive oil. In a small bowl, mix the oregano, garlic powder, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Sprinkle this mixture evenly over the salmon fillets.
- Roast the salmon: Place the salmon on the prepared baking sheet, skin-side down if skin is on. Roast for 12–15 minutes, or until the fish flakes easily with a fork and reaches a safe minimum internal temperature of 145°F (63°C) as checked with a food thermometer. The exact time will depend on the thickness of the fillets.
- Assemble the bowls: Divide the cooked quinoa among four bowls. Top each with a salmon fillet, a generous dollop of tzatziki, and scatter with cherry tomatoes, red onion, olives (if using), and feta (if using). Drizzle with the remaining 1 tablespoon (15 ml) olive oil and serve immediately.
Tips
- Substitutions: No Greek yogurt? Use regular plain yogurt, but strain it through a coffee filter or cheesecloth for 30 minutes to thicken. For a dairy-free version, use a thick coconut or almond yogurt, though the flavor will change. You can also swap quinoa for brown rice, farro, or cauliflower rice.
- Don’t overcook the salmon: Salmon continues to cook slightly after you remove it from the oven, so take it out when it hits 145°F (63°C) at the thickest part. Overcooked salmon becomes dry and mealy.
- Squeeze the cucumber well: The key to a thick tzatziki is removing as much water from the grated cucumber as possible. After grating, wrap it in a clean kitchen towel and squeeze firmly over the sink. This prevents the sauce from becoming watery.
- Make the tzatziki ahead: The tzatziki actually tastes better after sitting for at least 30 minutes, as the flavors meld. You can make it up to 2 days in advance and store it in the fridge.
Serving Suggestions
Serve this bowl warm, with extra lemon wedges on the side for squeezing over the top. It pairs well with a simple green salad dressed with olive oil and red wine vinegar, or a side of warm pita bread for scooping up the tzatziki. For a heartier meal, add roasted chickpeas or a handful of baby spinach to the bowl.
Variations
- Grilled salmon: Instead of roasting, grill the salmon over medium-high heat for 4–5 minutes per side, or until it reaches 145°F (63°C).
- Add more veggies: Try roasted red peppers, artichoke hearts, or sliced cucumber for extra crunch.
- Spicy version: Add a pinch of cayenne or red pepper flakes to the salmon seasoning, or drizzle with sriracha before serving.
- Herb swap: Replace the dill in the tzatziki with fresh mint or parsley for a different flavor profile.
Storage and Reheating
Store the components separately in airtight containers in the refrigerator. The cooked quinoa and salmon will keep for up to 3 days, and the tzatziki for up to 4 days. To reheat, gently warm the salmon in a 300°F (150°C) oven for 5–7 minutes, or in the microwave in 30-second bursts. Reheat the quinoa in the microwave or on the stovetop with a splash of water. The tzatziki should be served cold, so add it after reheating the other ingredients. Assembled bowls are best eaten fresh; the tzatziki will make the quinoa soggy if stored together.
Frequently Asked Questions
Can I use frozen salmon? Yes, but thaw it completely in the refrigerator overnight before cooking. Pat it dry well before seasoning to ensure even browning.
Can I make this bowl vegetarian? Absolutely. Omit the salmon and add roasted chickpeas or grilled halloumi cheese for protein. You could also marinate and roast extra-firm tofu.
How do I know when the quinoa is done? The quinoa is cooked when it has absorbed all the liquid and the germ (the little white spiral) is visible. It should be tender but still have a slight bite. Letting it rest for 5 minutes after cooking helps it become fluffy.
Can I use a different fish? Yes, trout, arctic char, or even firm white fish like cod or halibut work well. Adjust the cooking time based on thickness, and always cook to 145°F (63°C).
Is tzatziki the same as tzatziki sauce? Yes, they are the same thing. Tzatziki is a Greek yogurt-cucumber sauce, often flavored with garlic, dill, and lemon. It’s traditionally served with grilled meats or as a dip.
Can I meal-prep this bowl? Yes, this is a great meal-prep option. Cook the quinoa and salmon, make the tzatziki, and chop the vegetables. Store everything in separate containers and assemble when ready to eat. The components will last 3–4 days in the fridge.
Related
- Pelmeni Production Process: Step-by-Step Guide
- Pelmeni Protein Content: How Much & How to Boost It
- Pelmeni Recipe: Russian Dumplings Made Easy
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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
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