Quick and Healthy Roasted Salmon and Quinoa Salad Recipe

In today's fast-paced world, finding time to prepare a nutritious meal can be challenging. However, with my Roasted Salmon and Quinoa Salad, you can enjoy a wholesome, delicious dish that's not only quick to make but also packed with essential nutrients. This recipe is perfect for those who are gluten-free and dairy-free and looking for a high-protein meal. Let's dive into the details and get cooking!

WHY YOU WILL LOVE THIS RECIPE.

Quick and Easy: This recipe is ready in under 20 minutes and is perfect for busy weeknights or a quick lunch.

Nutrient-Dense: Packed with protein, healthy fats, and fibre, this meal will keep you satisfied and energised.

Gluten-Free and Dairy-Free: Suitable for those with dietary restrictions, making it a versatile addition to your meal rotation.

Perfect for Meal Prep: This dish can be prepared in advance and stored for a quick, healthy meal throughout the week.

ROASTED SALMON AND QUINOA SALAD.

Serves: 2

Prep Time: 10 mins Cook Time: 12 mins

For the Salad:

90g quinoa

340g salmon fillets

1 small red onion, sliced

4 tbsp. lemon juice, divided

300g cherry tomatoes, halved

½ cucumber, sliced

2 tbsp. coriander, to serve

Salt & pepper, to taste

STEP-BY-STEP COOKING INSTRUCTIONS.

Step 1: Cook the Quinoa

Begin by cooking the quinoa according to the package directions. Typically, this involves rinsing the quinoa under cold water to remove any bitterness, then simmering it in water for about 15 minutes until it's tender and the water is absorbed. Once cooked, drain any excess water and set the quinoa aside to cool slightly.

Step 2: Prepare the Salmon

Preheat your oven to 190ºC (375ºF). Line a small baking dish with baking paper to prevent sticking and make cleanup easier.

Place the salmon fillets in the prepared baking dish. Top with the sliced red onion and drizzle with 2 tablespoons of lemon juice. This will add a fresh, tangy flavour to the salmon and help to keep it moist during cooking. Season with a pinch of salt and pepper.

Step 3: Roast the Salmon

Cook the salmon in the preheated oven for 12 minutes, or until it is cooked through and flakes easily with a fork. The exact cooking time may vary depending on the thickness of your salmon fillets, so keep an eye on it to avoid overcooking.

Step 4: Prepare the Quinoa Salad

While the salmon is roasting, combine the cooked quinoa with the cherry tomatoes, cucumber, and the remaining 2 tablespoons of lemon juice in a large bowl. Add the chopped coriander and mix well to combine all the flavours. Season with salt and pepper to taste.

Step 5: Assemble and Serve

To serve, divide the quinoa salad between two bowls. Top each bowl with a roasted salmon fillet. Garnish with additional coriander if desired for a pop of colour and extra flavour.

NUTRITIONAL INFORMATION (Per Serving)

Calories: 447 kcal

Fats: 11g

Carbohydrates: 41g

Protein: 46g

Fibre: 6g

TIPS FOR MAKING THE PERFECT ROASTED SALMON AND QUINOA SALAD.

Choose Fresh Ingredients: Fresh salmon and vegetables will make a big difference in the taste and nutritional value of your meal.

Don’t Overcook the Salmon: Keep an eye on the salmon while it’s in the oven. Overcooked salmon can become dry and lose its flavour.

Let the Quinoa Cool Slightly: Mixing hot quinoa with the vegetables can cause them to wilt. Allow the quinoa to cool slightly before combining.

Season to Taste: Don’t forget to taste your salad before serving and adjust the seasoning as needed. A little extra lemon juice, salt, or pepper can enhance the flavours.

Customise Your Salad: Feel free to add other vegetables or herbs that you enjoy. Avocado, capsicums, and parsley are great additions to this salad. As is fresh spinach, turmeric or chilli flakes.

ANSWERING COMMON QUESTIONS

Can I use a different type of fish? Yes, you can substitute the salmon with other types of fish like trout or cod. Just adjust the cooking time accordingly.

Is there a vegan option? To make this dish vegan, you can replace the salmon with roasted chickpeas or tofu. Both options provide a good source of protein and taste great with the quinoa salad.

How long can I store leftovers? This salad can be stored in an airtight container in the refrigerator for up to 3 days. It’s perfect for meal prep and easy lunches.

Can I add a dressing? The lemon juice and natural juices from the salmon provide plenty of flavour, but you can add a light vinaigrette if you prefer more dressing.

What if I don’t have coriander? If you’re not a fan of coriander or don’t have it on hand, you can substitute it with parsley, basil, or dill.

My Roasted Salmon and Quinoa Salad is not just a delicious meal; it's also the perfect dish if you are following an anti-inflammatory diet or the Mediterrean diet. The salmon is rich in omega-3 fatty acids, known for their inflammation-fighting properties, while the quinoa, tomatoes, and cucumber provide essential antioxidants, fibre, and vitamins. By incorporating meals like this into your diet, you can take proactive steps to reduce inflammation and support overall health. For more insights and tips on how to maintain an anti-inflammatory diet, be sure to check out my blog post 7 Simple Steps to Healthy Eating: Combat Inflammation with Powerful Food Choices.

So, gather your ingredients, follow the steps, and enjoy a wholesome meal that’s ready in under 20 minutes. Your body and taste buds will thank you!