Heart-Healthy Mediterranean Salmon & Rainbow Veggie Bowl

Name: Heart-Healthy Mediterranean Salmon & Rainbow Veggie Bowl
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: Mediterranean, American
Ingredients: 3 pieces (~4 oz each) of Salmon fillets; 2 tablespoons of Extra virgin olive oil; 1 large (about 12 oz) of Sweet potato; 4 cups (loosely packed) of Baby spinach; 1 medium of Red bell pepper; 1 cup of Cherry tomatoes; 1/2 medium of Red onion; 1 whole of Lemon; 1/4 cup of Fresh parsley; 2 cloves of Garlic; 1/2 teaspoon of Salt; 1/4 teaspoon of Black pepper; 3 pieces (~4 oz each) of Arctic char fillets; 9 oz total of Firm tofu; 2 tablespoons of Avocado oil; 2 cups, diced of Butternut squash; 3 cups, chopped of Kale; 1 medium of Yellow bell pepper; 1 cup of Grape tomatoes; 1 large of Shallot; 1 whole of Lime; 1/4 cup of Fresh cilantro; 1/2 teaspoon of Garlic powder; 1/2 teaspoon of Sea salt; 1/4 teaspoon of White pepper

A vibrant, heart-healthy Mediterranean-inspired bowl that’s rich in protein and packed with colorful vegetables—perfect for busy nurses seeking nourishment, flavor, and wellness. This quick and dairy-free meal features omega-3-rich salmon, roasted sweet potatoes, and fresh greens, all topped with a zesty lemon-herb drizzle. Designed to support heart health and maximize key nutrients including calcium, magnesium, vitamin D, and potassium, this satisfying bowl balances convenience, taste, and nutrition. A perfect choice for a wholesome lunch or dinner that energizes and delights with every bite.

Overview

Prep Time

10 min

Cook Time

20 min

Total Time

30 min

Yield

3 servings

Serving Size

1 bowl (400 grams)

Salmon fillets

Skinless, boneless; wild-caught preferred

3 pieces (~4 oz each)

Extra virgin olive oil

Cold-pressed

2 tablespoons

Sweet potato

Peeled and diced

1 large (about 12 oz)

Baby spinach

Fresh

4 cups (loosely packed)

Red bell pepper

Sliced

1 medium

Cherry tomatoes

Halved

1 cup

Red onion

Thinly sliced

1/2 medium

Lemon

Zested and juiced

1 whole

Fresh parsley

Chopped

1/4 cup

Garlic

Minced

2 cloves

Salt

Prefer iodized for extra iodine

1/2 teaspoon

Black pepper

Freshly ground

1/4 teaspoon

Steps

0 of 8

Nutrition Facts

Calories per Serving

420

Total Fat

18g

Saturated Fat

Trans Fat

Monounsaturated Fat

10g

Polyunsaturated Fat

Cholesterol

65mg

Sodium

320mg

Total Carbohydrates

34g

Dietary Fiber

Soluble Fiber

Insoluble Fiber

Total Sugars

Added Sugars

Sugar Alcohols

Protein

32g

Calcium

120mg

Iron

3.1mg

Potassium

1240mg

Vitamin A

1140mcg

Vitamin C

64mg

Phosphorus

440mg

This recipe was crafted to avoid the following ingredients:

Dairy

Gluten

Peanut

Tree Nut

Soy