Mediterranean Bowl with Lemon Tahini Dressing

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This tasty quinoa bowl is packed with protein, fat, and complex carbs. You’re going to love all the fabulous Mediterranean flavor in this healthy meal prep recipe. Easy baked fish that you can make ahead + quinoa + fresh veggies = meal prep made super easy!

Mediterranean Beast Bowl with Fish

This is one of my reader favorite meal prep bowl recipes. I have to say it’s also one of my favorite healthy bowls.

Each one of my meal prep bowls is made up of several different component parts. But please do not feel like you have to reproduce it exactly as it’s listed here. The beauty of these meal prep recipes is that you can make them exactly how you want.

Not in the mood for a quinoa bowl? The Mediterranean Baked Halibut is delicious with a side of broccoli and a scoop of white rice. The Lemon Tahini Dressing is amazing on a big bowl of Greek salad or drizzled on roasted veggies and white beans.

What you’ll love about this bowl

This Mediterranean bowl is full of tasty flavors.

  1. Healthy carbs. The base of this bowl is made up of rainbow quinoa mixed with chopped lacinato kale. Feel free to swap in your favorite salad recipe, too.
  2. Protein-packed. This bowl has a hearty 38 grams of protein. Use 4 to 6 ounces of your favorite protein cooked with the Mediterranean Seasoning Blend.
  3. Eat a rainbow of veggies. Top your meal prep bowl off with juicy, fresh tomatoes, cucumbers, artichoke hearts, and roasted red peppers. Finish it up with a nice drizzle of tasty Lemon Tahini Dressing. Olive oil, lemon juice, and feta cheese make a delicious simple salad dressing, too!

Recipe Notes

This meal prep recipe has 4 main parts:

  1. Protein: This recipe calls for halibut, but feel free to swap out chicken, shrimp, and even extra-firm tofu or chickpeas. I use my Mediterranean Seasoning Blend to give the halibut a tasty flavor kick.
  2. Quinoa: I used a multicolored quinoa blend. I also added a few handfuls of chopped lacinato kale to up my greens.
  3. Veggies: This recipe uses cherry tomatoes, cucumber, and avocado. I also add in some canned artichoke hearts and jarred roasted red bell peppers. All of these veggies are merely suggestions. Swap in and out whatever you like.
  4. Lemon Tahini Dressing: The super-simple tahini sauce recipe is absolutely fabulous on this Mediterranean bowl. The nutty, creamy flavor brings all the ingredients in this bowl together perfectly.

Ingredients that you’ll need to have

  • Halibut: This recipe calls for halibut, but you can use any mild white fish, such as cod or mahi-mahi. Alternatively, you can use chicken or even pan-fried, extra firm tofu in this recipe.
  • Quinoa or Rice: If you want to add some healthy carbs, serve this bowl with quinoa or rice.
  • Tahini Dressing: I serve this bowl with my Lemon Tahini Dressing.
  • Veggies: Fresh and roasted veggies are delicious with this Mediterranean Baked Halibut recipe.

Step by Step Instructions

  1. Make the quinoa
  2. Mix up a batch of Mediterranean Seasoning Blend
  3. Bake the Mediterranean Baked Halibut
  4. Make the Lemon Tahini Dressing
  5. Assemble the quinoa bowls

Need a vegan option?

Hummus is a staple of Middle Eastern recipes! You can totally switch out the halibut for chickpeas, and the flavor profile of this quinoa bowl will be perfect. The flavors in Mediterranean recipes lend themselves super well to mixing and matching, so go nuts!

Here I’ve even used pan-seared, extra firm tofu. Just season it with the Mediterranean Seasoning Blend and cook it in a little bit of oil over medium-high heat.

Use extra firm tofu instead of halibut for a healthy and super tasty vegan meal prep bowl.

Other Meal Prep Bowls That You’ll Love

The recipes that make up this meal prep bowl

Mediterranean Seasoning Blend
Ultra flavorful Mediterranean spice mix that's fantastic on seafood, chicken, and roasted veggies. This homemade spice mix has so many uses you'll want to keep it on hand at all times.
mediterranean seasoning blend recipe on a wooden dish
Mediterranean Baked Halibut
Halibut fillets are the perfect choice for this super easy Mediterranean baked fish recipe. This fish is one of my go-to meal prep recipes. I use this fish in my Mediterranean Meal Prep Bowl. You can serve with a big salad and my Lemon Tahini Dressing.
Mediterranean Style Baked Protein
Mediterranean Fish Meal Prep Bowl

Mediterranean Bowl with Lemon Tahini Dressing

Easy baked fish that you can make ahead + quinoa + fresh veggies = meal prep made super easy! Enjoy this protein-packed quinoa bowl complete with fabulous Mediterranean flavor.
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Course Light Fare, Lunch, Main
Cuisine Mediterranean
Servings 8
Calories 472 kcal




  • 2 cups quinoa, cooked
  • 3 ½ cups water
  • 2 cups lacinato kale, shredded

Mediterranean Seasoning Blend


  • 2 ½ lb halibut filet, (Mahi-mahi, cod, or flounder can also be used.) Choose wild caught fish whenever possible.
  • 1 tablespoon olive oil (affiliate link), or avocado oil
  • 1 to 2 teaspoons Kosher salt (affiliate link), optional
  • 1 teaspoon black pepper, optional

Tahini Dressing

  • 2 tbsp tahini
  • 3 tbsp lemon juice, approximately 1 lemon worth
  • 2 tsp olive oil (affiliate link)
  • 2 tbsp water, more if needed
  • sea salt, to taste


  • 2 small cucumbers, peeled and diced
  • 2 cups cherry tomatoes, any variety
  • 1 can artichoke hearts, I buy the ones that are quartered
  • 1 jar roasted red peppers
  • 1 avocado, diced, add only right before you will eat this bowl



  • Start by making the quinoa, then set aside.
  • Add the quinoa and water to a medium-sized saucepan. Turn the heat to medium-high. Bring to a boil, cover, and reduce the heat. Simmer for 15 minutes.
  • Remove the pan from the heat and let it sit, covered, for 10 minutes.
  • Remove the lid and use a fork to fluff!

Mediterranean Baked Halibut

  • Preheat the oven to 400°F.
  • Rinse the halibut under cool water and then gently pat dry using a paper towel or a lint free dish towel. Place the fish on a parchment-lined baking sheet.
  • Season: Add the salt and pepper to the halibut and generously sprinkle both sides with Mediterranean seasoning blend. Drizzle the olive oil over the fish.
  • Bake the fish for 10 minutes. (see below for pan searing instructions)

Lemon Tahini Dressing

  • Add all the ingredients to a medium bowl.
  • Whisk all dressing ingredients together. 
  • If the dressing is too thick, you can add more water if needed to achieve desired consistency. 

Laura’s Tips + Notes

Choosing Fish
When choosing fish, make sure to use sustainably sourced, wild caught fish whenever possible. Here is a great resource on how to find sustainable sources of fish
Pan-seared Fish: 
  1. Heat a heavy bottomed skillet to medium high. 
  2. Add a few tablespoons of olive oil or avocado oil. 
  3. Working in batches, place the fish flesh side down in the pan. (Even if the fish is skinless, you should be able to see which side is the skin side and which side is the flesh side.)
  4. Cook for 3 to 4 minutes. Then flip the fish and cook on the second side for another 3 to 4 minutes. 
  • Vegan: Use slices of extra film tofu instead of the fish. I have also used chickpeas. Simply season the tofu or chickpeas with the Mediterranean Seasoning Blend and add oil to a pan and cook until warm. 
  • Other Proteins: Chicken or shrimp may also be used instead of fish in this recipe. 


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Calories: 472kcalCarbohydrates: 40gProtein: 38gFat: 18gSaturated Fat: 2gCholesterol: 70mgSodium: 1746mgFiber: 8gSugar: 2gCalcium: 160mgIron: 6mg
Keyword Meal Prep, mediterranean seasoning, quinoa, tahini dressing
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  1. This looks delicious! Where did you get Bean’s wooden bowl? I recently purchased a melamine bowl from Cost Plus for my beast bowls and while it is adorable, I’d prefer a wooden bowl.

    1. Jennifer, I wish I could remember where we purchased this bowl. I collect wooden bowls and the ones that I have are from random places. Wooden bowls are the best. -Laura

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