Lemon Herb Salmon Quinoa Bowl
This lemon herb salmon quinoa bowl is a heart-healthy, high-protein dinner ready in 30 minutes for about $5 a serving. A perfect light summer meal.
Ingredients
| fresh skinless Atlantic salmon fillet, cut into 4 portions | 600g |
| white quinoa, rinsed | 1 cup |
| water or low-sodium chicken broth | 2 cups |
| English cucumber, halved and sliced into half-moons | 1 cucumber |
| cherry tomatoes, halved | 250g |
| feta cheese, crumbled | 100g |
| fresh parsley or dill, roughly chopped | 2 tablespoons |
| extra virgin olive oil | 3 tablespoons |
| lemon juice | 1 lemon |
| Dijon mustard | 1 teaspoon |
| garlic clove, minced | 1 clove |
Steps
- 1Cook the quinoa. Bring water or broth to a boil in a medium saucepan, add the rinsed quinoa, then reduce heat to low, cover, and simmer for 15 minutes until the liquid is absorbed. Remove from heat, let it sit covered for 5 minutes, then fluff with a fork.
- 2Make the dressing. Whisk together the olive oil, lemon juice, Dijon mustard, and minced garlic in a small bowl, then season with salt and pepper and set aside.
- 3Season the salmon. Pat the salmon portions dry with a paper towel and season both sides with salt and pepper.
- 4Cook the salmon. Heat a non-stick or cast-iron skillet over medium-high heat with a small drizzle of olive oil, add the salmon, and cook for 3 to 4 minutes per side until the flesh is opaque and flakes easily with a fork. Remove from heat.
- 5Assemble the bowls. Divide the warm quinoa between four bowls, top each with cucumber, cherry tomatoes, and feta, then place a salmon portion on top. Drizzle generously with the lemon herb dressing and scatter fresh herbs over everything.
A bright, no-fuss summer salmon quinoa bowl built around pan-seared salmon, fluffy quinoa, and fresh vegetables. It's light enough for a hot July evening but filling enough to actually count as dinner.
Why Does This Make One of Your Go-To Heart-Healthy Meals?
This one comes together fast enough for a weeknight but feels a little special because of the salmon, exactly what you want from heart-healthy meals in the summer. Start the quinoa first since it takes the longest, and by the time the fish is seasoned and cooked, everything else is ready to assemble at once.
The dressing is what ties the whole bowl together, so don't skip it or go light. You want that bright lemon and mustard cutting through the richness of the salmon, and the same anti-inflammatory effects that make salmon good for your heart also come up in conversations about chronic pain.
Leftovers of this salmon quinoa bowl keep well in the fridge for a day or two as long as you store the dressing separately, and meals like this tend to sit light in the stomach, which matters if you often finish dinner feeling puffy. If that sounds familiar, our explainer on why you're always bloated is worth a read.
Got Quinoa Bowl Questions?
Can I make a salmon quinoa bowl with frozen salmon?
Yes. Thaw it overnight in the fridge and pat it very dry before searing, and your salmon quinoa bowl will turn out nearly identical. Frozen salmon is often cheaper, too, which brings the cost per serving down even further.
Is quinoa a complete protein?
It is. Quinoa contains all nine essential amino acids, which is rare for a plant food, and one cooked cup adds roughly 8 grams of protein alongside fibre, magnesium, and iron.
How long do leftovers keep?
One to two days in the fridge. Store the dressing separately so the vegetables stay crisp, and eat the quinoa bowl cold or gently reheat the salmon.
If you're looking to build more meals like this around a specific health condition, a registered dietitian can help you figure out what your body actually needs. Use medimap.ca to find a dietitian or nutritionist near you, and browse the Medimap Health Hub for more seasonal recipes and health explainers.
This recipe is for general information and is not medical or dietary advice. Talk to a healthcare provider or registered dietitian about your individual needs.
Salmon is one of the best omega-3 foods you can put on a plate, and those fatty acids support heart health while helping reduce inflammation in the body. Quinoa pulls its own weight too, since it's a complete protein containing all nine essential amino acids, which is rare for a plant-based food.