Baked Salmon with Lemon Herb Quinoa

Name: Baked Salmon with Lemon Herb Quinoa
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 2 servings
Cuisine: Mediterranean
Ingredients: 2 fillets (140 g / 5 oz each) salmon, skin on or off; 200 g (7 oz) green beans, trimmed; 1 tsp olive oil; 90 g (1/2 cup) dry quinoa, rinsed; 1 lemon, zested and juiced; 1 garlic clove, finely grated; 2 tbsp chopped fresh parsley; 1 tbsp chopped fresh dill (optional); salt and black pepper (to taste)

Tender baked salmon on lemony herb quinoa with roasted green beans. A 30-minute dinner with 37g of protein and plenty of omega-3s.

Prep

10 min

Cook

20 min

Total

30 min

Servings

510

Calories per serving

37g

Protein per serving

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Why this recipe works

A weeknight dinner that feels like a restaurant plate

Salmon is one of the easiest proteins to get right at home. It roasts in about 12 minutes on the same tray as the green beans while the quinoa simmers, so the whole plate is ready in half an hour.

Oily fish is one of the best food sources of omega-3 fats, and the quinoa adds fiber and a little extra protein. Together they make a dinner that keeps you satisfied well into the evening.

The dressing is simply lemon, garlic and fresh herbs stirred through the warm quinoa, which keeps the calories sensible and the flavor bright.

Nutrition per serving

The numbers, worked out

For 1 of 2 servings, estimated from standard food data. Values vary a little with brands and portion sizes.

Calories

510

A generous dinner plate

Protein

37g

From salmon and quinoa

Carbohydrates

37g

Slow-release, from quinoa

Fat

23g

Mostly omega-3s from the salmon

Fiber

From quinoa and green beans

For 2 servings

Ingredients

Salmon and beans

2 fillets (140 g / 5 oz each) salmon, skin on or off

200 g (7 oz) green beans, trimmed

1 tsp olive oil

Lemon herb quinoa

90 g (1/2 cup) dry quinoa, rinsed

1 lemon, zested and juiced

1 garlic clove, finely grated

2 tbsp chopped fresh parsley

1 tbsp chopped fresh dill (optional)

To taste salt and black pepper

510 kcal · 37g protein per serving

10 minutes prep · 20 minutes cooking

Instructions

Heat the oven

Heat the oven to 200°C / 400°F and line a baking tray with parchment paper.

Simmer the quinoa

Add the quinoa to a small pan with 240 ml (1 cup) of water and a pinch of salt. Bring to a boil, cover and simmer for 15 minutes, then turn off the heat and leave covered for 5 minutes.

Season the tray

Meanwhile, place the salmon and green beans on the tray. Drizzle with the olive oil and season with salt, pepper and half the lemon zest.

Roast

Roast for 12 to 14 minutes, until the salmon flakes easily and reaches 60°C / 140°F in the thickest part.

Dress the quinoa

Fluff the quinoa with a fork and stir in the garlic, remaining lemon zest, lemon juice and herbs. Season to taste.

Plate up

Divide the quinoa between two plates and top with the salmon and green beans.

Why you'll love it

Simple food, done properly

37g of protein a plate

Salmon and quinoa are both complete proteins, so this plate does real work for fullness and recovery.

One tray, one pan

The salmon and beans roast together while the quinoa cooks, so there's very little washing up.

Rich in omega-3s

One fillet counts as one of the two portions of oily fish a week that most guidelines recommend.

Naturally gluten-free

Fish, quinoa, vegetables and lemon. No special ingredients needed.

Make it yours

Ingredient swaps

Use what's already in your kitchen. Here is how each swap changes the dish.

Trout or cod

Trout cooks in the same time. Cod is leaner and brings the plate down to about 400 calories.

Couscous or rice

Whole-wheat couscous (just add boiling water) or brown rice work instead of quinoa.

Any green vegetable

Asparagus, broccoli or zucchini roast in the same time as the green beans.

Make it vegetarian

Roast slabs of extra-firm tofu brushed with lemon and oil instead of the salmon, and stir a can of chickpeas into the quinoa.

Meal prep & storage

Cook the quinoa once, use it all week

Quinoa keeps for days, so a double batch sets you up for quick lunches.

2 days

In the fridge

Cooked salmon keeps for 2 days. Eat it cold over salad or reheat it gently.

Low oven

Reheating

Reheat covered in a low oven, or flake it cold into the quinoa. The microwave tends to dry salmon out.

Quinoa only

Freezing

Cooked quinoa freezes well for up to 2 months. Salmon is best cooked fresh.

4 days

Make ahead

Cook the quinoa up to 4 days in advance and reheat it with a splash of water.

From our kitchen

Recipe tips

Texture

Pull the salmon early

It keeps cooking as it rests, so take it out as soon as the center turns opaque.

Flavor

Rinse the quinoa

Rinsing removes the natural coating that can taste bitter or soapy.

Flavor

Dress it warm

Warm quinoa soaks up the lemon and garlic, so stir them in while it's still hot.

The recipe card

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Baked Salmon with Lemon Herb Quinoa

Prep 10 min
Cook 20 min
Total 30 min
Serves 2

510 Calories
37g Protein
37g Carbs
23g Fat
6g Fiber

Nutrition per serving (1 of 2 servings), estimated from standard food data. Values vary with brands and portion sizes.

Ingredients

2 fillets (140 g / 5 oz each) salmon, skin on or off
200 g (7 oz) green beans, trimmed
1 tsp olive oil
90 g (1/2 cup) dry quinoa, rinsed
1 lemon, zested and juiced
1 garlic clove, finely grated
2 tbsp chopped fresh parsley
1 tbsp chopped fresh dill (optional)
salt and black pepper (to taste)

Instructions

Heat the oven. Heat the oven to 200°C / 400°F and line a baking tray with parchment paper.
Simmer the quinoa. Add the quinoa to a small pan with 240 ml (1 cup) of water and a pinch of salt. Bring to a boil, cover and simmer for 15 minutes, then turn off the heat and leave covered for 5 minutes.
Season the tray. Meanwhile, place the salmon and green beans on the tray. Drizzle with the olive oil and season with salt, pepper and half the lemon zest.
Roast. Roast for 12 to 14 minutes, until the salmon flakes easily and reaches 60°C / 140°F in the thickest part.
Dress the quinoa. Fluff the quinoa with a fork and stir in the garlic, remaining lemon zest, lemon juice and herbs. Season to taste.
Plate up. Divide the quinoa between two plates and top with the salmon and green beans.

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