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Home » Recipes » Fish & Seafood Recipes

Mediterranean Salmon and Farro Buddha Bowls

Dated: January 31, 2017 Last Modified: April 14, 2022 This post contains affiliate links. As an Amazon Associate I earn from qualifying purchases.

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These Mediterranean Salmon and Farro Buddha Bowls are quick and healthy! They're topped with kalamata olives and fresh vegetables. Ready in 20 minutes!

Mediterranean Salmon and Farro Buhhda Bowl

It's probably safe to assume that your life is pretty busy. My life is pretty busy as is the life of just about everyone I know.

Now, I love to cook. It's one of my favorite things to do. But, like you, I don't always have a bunch of spare time or energy laying around.

Sometimes I just want my dinner to be done so I can settle in and watch some West Wing or Arrested Development or whatever Netflix series we're making our way through.

Enter these Mediterranean Salmon and Farro Buddha Bowls; They're fast (like, ready in 20 minutes fast), easy, healthy, and tasty. Taste is important - Flavor will never take a backseat to convenience!

Jump to:
  • What Is Farro?
  • Prepare The Veggies For The Mediterranean Salmon Buddha Bowls
  • How To Cook Mediterranean Salmon In A Skillet
  • Assemble The Mediterranean Salmon Buddha Bowls
  • Mediterranean Salmon and Farro Buddha Bowls
cooked farro

What Is Farro?

One ingredient I've really gotten into over the past year is farro. Farro is a grain that is derived from wheat and has kind of a nutty flavor. I like to use quick cook farro, well, because it's quick. It only takes about 12 minutes.

Farro is a great way to bulk up salads and soups and it's a lighter alternative to pasta.

  • Simply prepare 2 cups of quick-cook farro according to the package directions and drain.
  • Set aside until it's time to assemble.
chopped red pepper, spinach, kalamata olives, avocado, and tomato

Prepare The Veggies For The Mediterranean Salmon Buddha Bowls

You can top this Buddha bowl with whatever veggies you have on hand but these are my favorites.

I used red pepper (any color pepper will do), fresh spinach, tomatoes, avocado, and kalamata olives.

The olives are the ingredient that really drives the Mediterranean part of this dish. Their salty and briny flavor pairs really well with the flavor of the salmon.

Add the peppers for sweetness, the spinach for earthiness, tomatoes for tartness, and avocado for creaminess.

  • Chop 1 pepper, 2 cups of spinach, 1 large tomato, 1 cup of kalamata olives, and 1 avocado.
  • Set aside until assembly.
salmon frying in pan

How To Cook Mediterranean Salmon In A Skillet

I love having a package of frozen salmon on hand. Salmon is a great option when you want to add a quick and easy protein to your meals. A package of frozen salmon usually contains 4 salmon fillets and that's perfect for this dish.

  1. The first step is to thaw the salmon. Once is thawed it is ready to fry. I recommend frying the salmon in batches so you don't overcrowd the pan.
  2. Heat a skillet to medium and add 1 Tbsp. of oil. Let the oil get nice and hot. Salmon should be cooked quickly in a hot pan. The salmon should sizzle as you add it to the pan. The trick with salmon or any seafood is not to overcook it. Overcooked seafood is rubbery.
  3. Place the fillets in the pan (skin side down if you're using skin-on salmon) and cook for 3-4 minutes on the first side. Add a generous amount of salt and pepper. Thicker fillets will take longer to cook - This recipe is written for smaller fillets. The color will lighten as it cooks.
  4. Flip the salmon once it has cooked about ¾ of the way through and cook for an additional 2 minutes on the other side, adding another pinch of salt and pepper.
  5. Remove once it is cooked and set aside. Repeat with the second batch of salmon.
Mediterranean Salmon and Farro Buddha Bowl

Assemble The Mediterranean Salmon Buddha Bowls

Now it's time to assemble. You can assemble them however you like, but I prefer to start with a couple scoops of farro in a bowl.

Add some spinach and toss them together.

Next up is the dressing. You can use any salad dressing you like. I did take a shortcut with this one and use a store bought dressing. I love a Greek vinaigrette for this Mediterranean Salmon Buddha bowl - It works with the kalamata olives to create that quintessential Mediterranean flavor we all love. Add a healthy amount of the vinaigrette to the farro and spinach and toss together again.

Add the desired amount of each topping and then top the whole thing with your freshly cooked salmon.

I love meals like this that are colorful, healthy but filling, and hit all the flavor high notes. And you don't have to wait all night for them to finish. Now get Netflix-ing!

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Mediterranean Salmon and Farro Buddha Bowl

Mediterranean Salmon and Farro Buddha Bowls

Christine Rooney
These Mediterranean Salmon and Farro Buddha Bowls are quick and healthy! They're topped with kalamata olives and fresh vegetables. Ready in 20 minutes!
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Prep Time 5 minutes mins
Cook Time 15 minutes mins
Total Time 20 minutes mins
Course Main Course
Cuisine Mediterranean
Servings 4
Calories 860 kcal

Ingredients
 
 

  • 2 cups quick cook farro
  • 1 lb. salmon fillets
  • 2 Tbsp. vegetable oil
  • 1 bell pepper
  • 1 cup kalamata olives
  • 3 cups fresh spinach
  • 1 cup tomato
  • 1 avocado
  • 8 Tbsp. Greek style vinagrette
  • kosher salt adjust to taste
  • pepper adjust to taste

Instructions
 

  • Thaw salmon fillets if necessary.
  • Chop fresh spinach, tomatoes, avocado, and kalamata olives. Set aside.
  • Cook 2 cups dry quick-cook farro according to package instructions. Drain and set aside.
  • Heat pan to medium and add 1 Tbsp. vegetable oil. Make sure oil is fully heated and add 2 salmon fillets to the pan (salmon should sizzle as it touches the oil).
  • Cook fillets for 3-4 minutes on the first side. Flip and cook for additional 1-2 minutes on second side. Add generous pinch of salt and pepper to both sides of the salmon.
  • Remove the first two fillets and repeat with second two fillets. Set aside.
  • Assemble the Buddha bowls - Add a scoop of farro to the bowl along with a handful of spinach. Add desired amount of vinaigrette and toss together.
  • Add more spinach, tomatoes, avocado, and olives on top of farro.
  • Top with cooked salmon fillets.

Notes

Feel free to top this Buddha bowl with any vegetables you like.
Add as much or as little Greek vinaigrette as you like.

Nutrition

Serving: 2cupsCalories: 860kcalCarbohydrates: 88gProtein: 35gFat: 43gSaturated Fat: 12gCholesterol: 62mgSodium: 609mgPotassium: 1370mgFiber: 22gSugar: 4gVitamin A: 3625IUVitamin C: 54mgCalcium: 92mgIron: 5mg
Keyword salmon, mediterranean salmon, salmon buddha bowls, salmon and farro,
Tried this recipe?Let us know how it was!

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About Christine

My name is Christine Rooney. I live in rural Minnesota with my husband. I own and operate The Rustic Foodie and work as a freelance photographer and writer. I like my food to be like anything else in life - down to earth and full of flavor.

Reader Interactions

Comments

  1. Bethany @ athletic avocado

    February 01, 2017 at 4:05 pm

    These salmon bowls look like the perfect weeknight dinner! So easy to make with all the amazing flavors of mediterranean food! NOMS!

    Reply
    • Christine

      February 03, 2017 at 4:38 am

      Thanks, Bethany!

      Reply
  2. Abra's Kitchen

    February 03, 2017 at 5:48 pm

    I LOVE farro! What a great combo of ingredients.

    Reply
    • Christine

      February 07, 2017 at 2:41 am

      Thank you, Abra! Farro is such a flavorful and healthy ingredient.

      Reply
  3. Sasha @ Eat Love Eat

    February 04, 2017 at 4:33 am

    Love salmon and farro and this looks like a delicious weeknight dinner!

    Reply
    • Christine

      February 07, 2017 at 2:42 am

      Thanks, Sasha! It's a super easy meal to make.

      Reply
  4. dave clark

    February 04, 2017 at 11:02 pm

    Thanks Christine! A fantastic blend of flavors portioned to satisfy all of Buddha's senses. I made mine with fresh ground pepper, garlic salt. a splash of grape seed oil, squeeze of lemon. Buddha smiles

    Reply
    • Christine

      February 07, 2017 at 2:43 am

      Awesome - I'm glad you tried it out! Thank you for the feedback, Dave. Much appreciated!

      Reply

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Thanks for stopping by! My name is Christine Rooney. I live in rural Minnesota with my husband. I own and operate The Rustic Foodie and work as a freelance photographer and writer. I like my food to be like anything else in life - down to earth and full of flavor.

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