Cracked Wheat Salmon Bowl with Orange Vinaigrette

Cracked Wheat (Freekeh) Salmon bowl with a zesty orange vinaigrette is a healthy and quick weeknight meal ready in 30 minutes.

Easy & Healthy Cracked Wheat Salmon Bowl

I have a problem. You could even call it a little addiction. If I see an ingredient in a store that I’ve never used before, I have to buy it. Even if it is a huge bag. It is a good thing we all liked freekeh aka cracked wheat. I just couldn’t help myself. We were at Costco, and they had big bags of black rice and freekeh. Oh yes, they both ended up on my cart. I was giddy with anticipation about cooking this lovely grain. I knew freekeh was an incredibly healthy grain. It is actually wheat that is harvested when it is young and still green, then roasted. What is incredible about this, dare I say “super food”, is that it has a lot more fiber than both brown rice and quinoa. It also has more protein than quinoa. Quinoa may be the flavor of the moment but I’ll take freekeh any day of the week.

Easy & Healthy Cracked Wheat Salmon Bowl

Since I had this big bag I had to do something with it. It cooks very much like rice and I found freekeh much more reliable than quinoa. I never know if I’m going to have mushy quinoa or under cooked quinoa. This cooks perfectly. It makes a wonderful base for some fresh seafood and vegetables. Best of all this meal can be done in under 30 minutes. That is a serious bonus when you are trying to get back in the groove of school night cooking.

Over the next couple of weeks, I will be sharing easy weeknight meals with you. They will be ready in under 30 minutes or slow cooker recipes. Come back on Tuesday for an easy side dish recipe, Sautéed Zucchini Noodles with Lemon and Thyme.

Easy & Healthy Cracked Wheat Salmon Bowl

Yields 4 servings

Cracked Wheat Salmon Bowl

8 minPrep Time

22 minCook Time

30 minTotal Time

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  • 3 tbsp. orange champagne vinegar or 1 tbsp. fresh orange juice and 2 tbsp. champagne vinegar
  • 2 garlic cloves, minced
  • 1 tbsp. olive oil
  • 1 tbsp. water
  • ½ tsp. sesame oil
  • 1 tsp. kosher salt, divided
  • ¼ tsp. fresh ground pepper, divided
  • 1 cup green cracked wheat (Freekeh) or couscous*
  • 1 ½ cups shredded Napa cabbage
  • 1 ½ lbs. wild salmon (four 6oz. fillets)
  • 3 tbsp. low sugar orange or apricot preserves
  • 1 tbsp. low sodium soy sauce
  • 1 tbsp. hoisin sauce
  • 1 cup shredded carrot
  • ¼ cup finely chopped green onion
  • ½ cup chopped cilantro


  1. In a medium bowl, whisk together orange vinegar, and garlic. Whisk in olive oil, water and sesame oil, ½ tsp. salt and 1/8 tsp. ground black pepper.
  2. Place one cup of Freekeh in a large saucepan with 2½ cups of water. Bring to a boil and reduce to a low simmer. Cover and cook for 12 minutes or until water is absorbed.
  3. Stir in cabbage and orange dressing. Cover the sauce pan and let sit for 10 minutes.
  4. Place oven rack under the broiler with a few inches clearance. Preheat broiler to high.
  5. Cover a baking sheet with foil and spray with cooking spray.
  6. Place salmon skin side down on the baking sheet and pat dry with a paper towel.
  7. Sprinkle remaining ½ tsp. kosher salt and 1/8 tsp. pepper over salmon.
  8. In a small, microwave-safe bowl, cook orange preserves on high for 10 to 20 seconds. You just want it to be slightly melted.
  9. Whisk in soy sauce and hoisin.
  10. Brush some of the orange preserves mixture over salmon.
  11. Cook for 1 minute then baste with more orange preserves. Repeat brushing fish one more time.
  12. Cook an additional 1 to 2 minutes for medium rare salmon or longer for more well done salmon.
  13. Divide freekeh into four bowls (approximately ¾ cup). Top each bowl with ¼ cup carrot, 1 tbsp. green onion and 2 tbsp. cilantro. Place one piece of salmon on top.


*If using couscous, place dry couscous in a bowl with a tight fitting lid. Bring 1 ¼ cups water to a boil. Pour over couscous and stir. Cover and let sit for 5 minutes then start with step #3

But wait, there’s more.  Check out these deliciously, healthy weeknight meals:

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  1. Great food!


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