A colourful salmon bowl with grilled salmon, fresh vegetables, olives and
a light lemon dressing for a balanced meal rich in protein and healthy fats.
Written by KnowvaLife•August 2, 2026•8 min read
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Medical Disclaimer: This recipe and its nutrition information are provided for general educational purposes only. Individual nutritional needs can differ. If you have a medical condition, food allergy or specific dietary requirement, seek advice from an appropriate healthcare professional.
👥Servings2 servings
⏱Prep Time10 mins
🍳Cook Time15 mins
🕒Total Time25 mins
▥DifficultyEasy
📖
About This Recipe
This Mediterranean-inspired bowl brings together grilled salmon, cucumber, tomato, capsicum, olives and a small amount of feta. The combination offers satisfying protein, vegetables and healthy fats in one colourful meal.
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Ingredients
For the Salmon
2 salmon fillets, about 150 g each
1 teaspoon olive oil
1 tablespoon lemon juice
1 teaspoon dried oregano
½ teaspoon garlic powder or 1 minced garlic clove
Black pepper to taste
For the Bowl
1 cup cucumber, chopped
1 cup cherry tomatoes, halved
½ yellow or red capsicum, sliced
¼ small red onion, thinly sliced
¼ cup olives, sliced
40 g feta cheese, crumbled
2 cups mixed salad leaves
For the Dressing
1 tablespoon olive oil
1½ tablespoons lemon juice
½ teaspoon dried oregano
Black pepper to taste
🌿 Healthy Tip
Salmon already provides healthy fats, so you only need a small amount of added oil. Fill most of the bowl with colourful vegetables and use feta and olives in moderate portions.
🍳
Method
1
Season the Salmon
Rub the salmon with olive oil, lemon juice, oregano, garlic and black pepper.
2
Grill the Salmon
Heat a grill pan or non-stick pan over medium-high heat. Cook the salmon for about 4–5 minutes per side, depending on thickness, until cooked to your preference.
3
Prepare the Vegetables
Divide the salad leaves between two bowls and add the cucumber, tomatoes, capsicum, onion and olives.
4
Make the Dressing
Whisk together the olive oil, lemon juice, oregano and black pepper.
5
Assemble and Serve
Place the grilled salmon on top of each bowl. Sprinkle with feta and drizzle lightly with the dressing before serving.
Nutrition at a Glance
Calories445 kcal
Protein35 g
Carbohydrates15 g
Fat27 g
Fibre6 g
Sodium470 mg
Values are estimates and can vary depending on ingredients, brands and portion sizes used.
🌿 Why This Version Is Balanced
Uses grilled salmon as a high-protein main ingredient.
Includes a generous amount of fresh vegetables.
Uses only a modest amount of added oil.
Keeps feta and olives in sensible portions.
🔄 Swaps & Variations
Use another oily fish such as trout if preferred.
Add cooked quinoa or rice for a more filling bowl.
Use avocado instead of feta for a dairy-free variation.
Add chickpeas for extra fibre.
♨ Storage & Serving
Store cooked salmon separately from the salad where possible.
Refrigerate promptly and consume within about 1–2 days.
Keep the dressing separate until ready to serve.
Reheat salmon gently or enjoy it chilled.
!
Important Note
Fish and dairy are common food allergens. Adjust ingredients according to individual allergies, dietary requirements and personal health needs.
A lighter take on Ayam Penyet made with baked or air-fried chicken, fresh sambal, vegetables and a sensible portion of white rice for a more balanced meal.
