Mediterranean Olive and Salmon Bowl

A protein-packed meal with plenty of taste and texture

This anti-inflammatory recipe features olives - rich in heart-healthy monounsaturated fats and polyphenols that help reduce oxidative stress and inflammation.

Ingredients (Serves 2–3)

• 2 wild-caught salmon fillets (or substitute with chickpeas for a plant-based option)

• 1 cup cooked quinoa or brown rice

• 1/2 cup kalamata or green olives, halved

• 1/2 cup cherry tomatoes, halved

• 1/2 cup cucumber, diced

• 1/4 cup red onion, thinly sliced

• 2 cups arugula or baby spinach

• 2 tablespoons extra virgin olive oil

• Juice of 1 lemon

• 1 clove garlic, minced

• 1 teaspoon oregano (dried or fresh)

• Sea salt & black pepper, to taste

Instructions

1. Cook the salmon: Preheat oven to 400°F. Place fillets on a baking sheet, drizzle with 1 tablespoon olive oil, lemon juice, garlic, oregano, salt, and pepper. Roast for 12–15 minutes, until flaky.

2. Assemble the base: Divide quinoa into bowls, then layer in arugula, cucumber, tomatoes, onion, and olives.

3. Top with protein: Add roasted salmon (or chickpeas if plant-based).

4. Finish with dressing: Drizzle remaining olive oil and a squeeze of fresh lemon juice over the bowl.

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Weil Nutrition Corner™ Food as Medicine

This recipe offers plenty of health benefits: The salmon is a good source of omega-3s (EPA & DHA) to reduce inflammatory pathways; the leafy greens and veggies are high in antioxidants, fiber, and vitamins that protect cells; the quinoa provides steady energy and plant protein while supporting gut health; and the olives and olive oil are packed with polyphenols and healthy fats that fight inflammation.

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