Description
This Healthy Salmon & Chickpea Couscous Bowl is a vibrant, nutritious meal combining perfectly seasoned pan-seared or oven-baked salmon with a flavorful whole-wheat couscous salad loaded with chickpeas, fresh vegetables, and herbs. Finished with a creamy yogurt-tahini drizzle, this recipe offers a balanced combination of protein, fiber, and fresh Mediterranean flavors making it ideal for a wholesome lunch or dinner.
Ingredients
Scale
For the Salmon:
- 4 salmon fillets (about 5–6 oz / 140–170 g each), skin-on or skinless
- 2 tbsp extra-virgin olive oil
- 1 tbsp lemon juice (about 1/2 lemon)
- 1 tsp lemon zest (optional but recommended)
- 2 cloves, finely minced
- 1 tsp smoked paprika
- 1/2 tsp ground cumin
- 1/2 tsp dried oregano or thyme
- 1/2 tsp sea salt
- 1/4 tsp freshly ground black pepper
For the Couscous and Chickpeas:
- 1 1/2 cups whole-wheat couscous (or regular if preferred)
- 1 3/4 cups low-sodium vegetable broth (or water)
- 1 can (15 oz / 425 g) chickpeas, drained and rinsed
- 1 small red onion, finely diced
- 1 red bell pepper, diced
- 1 small cucumber, diced
- 1 cup cherry or grape tomatoes, halved
- 1/3 cup pitted Kalamata or black olives, sliced (optional)
- 1/4 cup fresh parsley, finely chopped
- 2 tbsp fresh mint leaves, finely chopped (optional but refreshing)
- 2 tbsp extra-virgin olive oil
- 2 tbsp lemon juice (about 1 lemon)
- 1 tsp lemon zest
- 3/4 tsp sea salt, or to taste
- 1/2 tsp freshly ground black pepper
- 1/2 tsp ground cumin
- 1/4 tsp ground coriander (optional)
- Pinch of red pepper flakes (optional, for heat)
For the Yogurt-Tahini Drizzle (optional but highly recommended):
- 3/4 cup plain Greek yogurt (2% or 0%)
- 2 tbsp tahini (sesame paste)
- 1 tbsp lemon juice
- 1 tsp honey or maple syrup
- 1 small garlic clove, very finely minced or grated
- 2–3 tbsp water, to thin to drizzling consistency
- Pinch of sea salt
- Pinch of black pepper
For Serving and Garnish:
- 1 avocado, sliced (optional)
- Lemon wedges
- Extra chopped parsley or mint
- Extra red pepper flakes or freshly ground black pepper
Instructions
- Marinate the salmon: In a small bowl, whisk together olive oil, lemon juice, lemon zest, minced garlic, smoked paprika, cumin, oregano, salt, and pepper. Pat the salmon fillets dry and place them in a shallow dish or resealable bag. Pour the marinade over the salmon, ensuring each fillet is well coated. Cover and refrigerate for 15–30 minutes but do not exceed 1 hour to avoid ‘cooking’ the fish with lemon.
- Prepare the couscous: Bring the vegetable broth or water to a gentle boil in a medium saucepan. Remove from heat and stir in the couscous. Cover immediately and let it sit off the heat for 5–7 minutes until the liquid is absorbed. Fluff the couscous with a fork to separate the grains and set aside to cool slightly.
- Make the chickpea couscous salad: In a large mixing bowl, combine chickpeas, diced red onion, bell pepper, cucumber, cherry tomatoes, and olives if using. Add the slightly cooled couscous and sprinkle in chopped parsley and mint. In a small bowl, whisk together olive oil, lemon juice, lemon zest, salt, pepper, cumin, coriander, and red pepper flakes. Pour this dressing over the salad and toss gently but thoroughly. Taste and adjust seasoning as needed. Set aside to let flavors meld.
- Prepare the yogurt-tahini drizzle: Mix Greek yogurt, tahini, lemon juice, honey or maple syrup, and minced garlic in a bowl. Add 2 tablespoons of water and whisk until smooth, adding up to 1 more tablespoon if needed to reach pourable consistency. Season with salt and pepper, adjust lemon or sweetness to taste, and refrigerate until serving.
- Cook the salmon (pan-seared method): Heat a large nonstick or cast-iron skillet over medium to medium-high heat. Lightly oil the pan if necessary. Place the salmon fillets skin-side down if applicable. Cook for 4–5 minutes until the sides look opaque halfway up. Flip carefully and cook another 3–4 minutes until just cooked through and flaky. Remove from heat and rest for 2–3 minutes. Alternative oven baking: Preheat oven to 400°F (200°C), line a baking sheet with parchment paper. Place marinated salmon on the sheet, spoon remaining marinade over top, and bake 10–14 minutes until cooked through. Optionally broil for 1–2 minutes for caramelization.
- Assemble the bowls: Divide the chickpea couscous salad among 4 bowls. Place a cooked salmon fillet on top of each. Add sliced avocado if using. Drizzle generously with the yogurt-tahini sauce and garnish with extra parsley or mint, a squeeze of fresh lemon, and extra red pepper flakes or black pepper if desired.
- Serve and store: Serve the bowls warm salmon over room temperature or slightly chilled couscous salad for contrasting textures. For meal prep, cool everything completely and store salmon and salad separately in airtight containers in the refrigerator for up to 3 days. Keep the yogurt-tahini sauce in a small jar and drizzle just before serving.
Notes
- Do not marinate the salmon for more than 1 hour to prevent the lemon juice from ‘cooking’ the fish.
- You can choose between pan-searing or oven-baking the salmon depending on preference and convenience.
- Whole-wheat couscous boosts fiber content but regular couscous can be used as an alternative.
- Yogurt-tahini drizzle is optional but highly recommended for creaminess and tang.
- Leftover salad and salmon can be stored separately for up to 3 days refrigerated.
- Adjust seasoning and spice level according to taste, especially the red pepper flakes.
- Use fresh herbs like mint and parsley to add brightness and freshness.
