Mediterranean
Salmon Quinoa Plate
Salmon is pan-seared and served with quinoa, cucumber, lemon, and dill. The fish is the rich part of the plate, and the quinoa is plain so the lemon stays noticeable.
- Prep
- 15 min
- Cook
- 20 min
- Total
- 35 min
- Servings
- 4
- Difficulty
- Easy
Why you’ll love it
- A 6-ounce piece of salmon carries most of the protein without a second meat.
- Quinoa adds fiber and enough starch to make this a full meal.
- Dill and lemon do the seasoning work so the fish does not need a heavy sauce.
- Cooking to 145°F keeps the center opaque without drying the fillet.
Ingredients
Ingredient amounts scale. Oven temperature and cook time do not. Salt, spices, and leaveners are a starting point after you scale. Taste and adjust.
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Instructions
- 1
Rinse the quinoa and simmer it in 2 cups water until the grains are tender and the tails have opened, about 15 minutes, then drain any extra water.
- 2
Cut the salmon into 4 pieces, pat them dry, and season with salt and pepper.
- 3
Heat 1 tbsp olive oil in a skillet over medium-high heat and cook the salmon skin-side down or skinned-side first for 4 minutes.
- 4
Flip and cook until the thickest part reaches 145°F and the flesh flakes, about 3 to 4 minutes more.
- 5
Toss the cooked quinoa with the remaining olive oil, grated garlic, dill, and sliced scallions.
- 6
Plate the quinoa with cucumber, salmon, and lemon wedges.
Pro tips
- Dry fish browns; wet fish steams, so pat the fillets before they hit the pan.
- Leave the salmon alone for the first few minutes or the surface will tear.
- Fluff the quinoa off heat so it does not clump under the fish.
Easy substitutions
- Salmon fillet
- Steelhead trout
- Quinoa
- Millet
- Fresh dill
- Fresh parsley
Storage and reheating
Storage
Refrigerate salmon and quinoa separately for up to 3 days.
Reheating
Warm the quinoa and salmon, covered, over low heat until the fish is hot and still flakes, then add fresh cucumber and lemon.
Nutrition
Estimates per serving, using standard ingredient averages and rounded to the nearest gram. This is not a lab analysis, and it shifts if you change brands or add sides.
- Calories
- 500
- Protein
- 37 g
- Carbs
- 30 g
- Fat
- 24 g
- Fiber
- 4 g
Moderate · Stovetop · Gluten-Free, Dairy-Free, High Protein
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From the kitchen
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A heavy 12-inch skillet
Most of the chicken and steak recipes are written for one pan that holds heat. Stainless or cast iron both work.
An air fryer with a real basket
The air-fryer recipes expect a single layer. A crowded basket steams instead of browning.
A half-sheet pan
Drumsticks, potatoes, sausage, and carrots all use one. A dark pan browns faster than a very shiny one.
A sharp chef’s knife
These recipes do not need a specialty blade. A sharp 8-inch knife is faster and safer than a dull one.
A large cutting board
Big enough that the onion and the raw chicken are not sharing the same puddle.
Dry cups and a liquid cup
Desserts in particular expect level dry measures and a separate cup for milk.
An instant-read thermometer
Use it for poultry, pork chops, and meatloaf. Color is a weak guide.
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