Mediterranean Salmon Belly Bowl with Toasted Nuts and Whipped Feta
Venture to the sun-kissed shores of the Mediterranean with this convenient and scrumptious recipe! This nutrient dense Mediterranean Salmon Belly Bowl with Toasted Nuts and Whipped Feta celebrates the traditional ingredients found in that region. (While sweet potatoes are native to Central and South America, they were introduced to the Mediterranean region in the 16th century.)
This bowl is composed of silky eggplant, tender sweet potato, zesty tomatoes, savory pistachios and pine nuts which are excellent sources of vitamins, minerals, and fiber. The airy and tangy whipped feta is a strong source of calcium and protein, while the fresh mint and parsley reduce inflammation and aid in digestion. At the heart of this dish is the succulent salmon belly, a lesser-known cut that is light and silky when roasted and boasts a higher concentration of omega-3 fatty acids than its more conventional filet counterpart. This not only enhances the nutritional value of the dish but also imparts a more robust salmon flavor.
This recipe is a testament to the idea that you don't need hours in the kitchen to enjoy a nutritional gourmet experience. With wholesome ingredients and exquisite flavors, the Mediterranean Salmon Belly Bowl is accessible for the healthy, modern, and time-conscious cook.
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Time:
Prep: 15 min
Cook: 20 min
Servings: 4
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8 oz Feta
4 oz skyr
6 mint leaves
0.25 oz parsley leaves
2 sprigs thyme
¼ cup raw shelled pistachio
¼ cup raw pine nuts
16 oz salmon belly (or fillet)
1 lb sweet potato
1 lb Eggplant
1 pint sungold cherry tomatoes or sweet 100 cherry tomatoes
Sumac
Onion granules
Garlic granules
Salt
1 teaspoon pine honey (optional)
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Nutrition per serving:
Calories 595.4kcal, 30% DV
Total Fat 35.23g, 50% DV
Carbs 33.7g, 13% DV
Sugars 11.01g, 12% DV
Protein 39.46g, 79% DV
Sodium 919.52mg, 46% DV
Fiber 7.85g, 28% DV
Percent Daily Values based on a 2,000 calorie diet.
Health Score: 8.7/10
*Health Scores are calculated on a 1-10 scale based on nutrient density and USDA recommendations for a healthy diet. A higher Health Score means healthier food. The value based on impact of more than 28 nutrients.
Nutrients in this dish with a positive impact:
Unsaturated Fat 17g, 34% DV
Fiber 8g, 28% DV
Protein 39g, 79% DV
Potassium 1337mg, 38% DV
Magnesium 116mg, 31% DV
Iron 3mg, 24% DV
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Tangy, Salty - Creamy and tangy, the feta adds a salty and slightly briny note that balances the dish. Skyr or yogurt adds a richness with a hint of acidity, contributing a creamy contrast to the other elements.
Fresh and aromatic - the mint leaves offer a refreshing coolness and a subtle herbal undertone. Parsley leaves introduce a mild, grassy freshness to the ensemble.
Savory, Earthy, Nutty - The sprigs of thyme infuse a savory, earthy essence, with delicate herbal undertones that enhance the dish.The pistachios bring a delightful crunch and a mild, nutty sweetness that complements the other ingredients. Pine nuts contribute a buttery richness and a delicate nuttiness, adding depth to the overall flavor profile.
Salty, Oceanic, Rich - The salmon, whether from the belly or filet, provides a luxurious and succulent seafood flavor with a hint of oceanic brininess.
Sweet, Zesty - Sumac adds a zesty, citrusy punch and a vibrant red hue to the dish, elevating both flavor and visual appeal. The sweet potato offers a natural sweetness and a creamy texture that balances the savory and acidic components of the dish.Sungold Cherry Tomatoes or Sweet 100 Cherry Tomatoes: These burst-in-your-mouth tomatoes provide a burst of sweetness and a juicy, zesty contrast.
Smokey, Sweet, Savory - Eggplant: The eggplant brings a hearty, slightly smoky quality with a tender, melt-in-your-mouth texture.Onion granules impart a subtle, sweet onion flavor that enhances the overall savory notes The garlic granules introduce a gentle, smokey roasted garlic essence without overpowering the other ingredients.
Sweet - If added, the pine honey contributes a delicate sweetness and a hint of floral complexity, elevating the dish's overall sweetness.
Prep
Step 1
Preheat the oven to 425 degrees Fahrenheit.
Step 2
Wash and dry all of the vegetables and rinse and pat dry the herbs.
Chop the parsley and 2 of the mint leaves, leave the thyme stemmed, and set all herbs aside. Cube the eggplant, sprinkle with salt, set aside and allow to sit while you prep the sweet potato. (The salt helps to remove excess liquid from the eggplant.) Peel and cube the sweet potato. Remove any tops on the tomatoes and set aside.
Step 3
Rinse and pat dry the salmon. Or just pat it dry as per the advice of Food Safety experts, including those at USDA.
Sheet Pans (One full size and One half size)
Step 1
Pat dry the eggplant and season the eggplant and sweet potato with garlic and onion granules. Drizzle with olive oil, toss to coat and arrange evenly on the large sheet pan. Place in the oven and bake for 20 minutes. Meanwhile prep the half sheet pan.
Step 2
Season the salmon with a dash of sumac, garlic granules, onion granules, and salt. Arrange the tomatoes and salmon bellies evenly on the half sheet pan. Sprinkle chopped mint leaves and half of the parsley over the salmon and tomatoes.
Step 3
Add the sheet pan with the salmon and tomatoes to the oven and bake for 15 minutes.
Step 4
Meanwhile make the Whipped Feta and Toasted Nuts.
Whipped Feta and Toasted Pistachios and Pine Nuts
Step 1
Add 8oz of feta, 4oz of greek yogurt or skyr, the remaining half of the parsley, a generous dash of garlic granules, and a drizzle of olive oil to the food processor. Pulse until smooth and the feta is whipped.
Step 2
On medium heat, toast the nuts with a drizzle of olive oil in a small pan until just browned. Remove the nuts immediately and set aside.
Assembling The Bowl
Step 1
Arrange the plates with a serving of vegetables, salmon, tomatoes, and whipped feta. Place a mint leaf on the whipped feta, sprinkle with the toasted nuts, and sprinkle with thyme leaves. Drizzle with honey (optional).