Eating healthy doesn’t mean sacrificing flavor. Mediterranean Salmon and Vegetable Quinoa is a nutrient-packed dish that brings together tender, flaky salmon, zesty vegetables, and fluffy quinoa, all seasoned with the bold flavors of the Mediterranean. This dish is perfect for a quick weeknight dinner or an impressive meal for guests.
With its vibrant colors, fresh ingredients, and simple preparation, this recipe is as visually stunning as it is delicious. Let’s dive into how you can make this wholesome dish that’s sure to become a favorite in your home.
Why You’ll Love Mediterranean Salmon and Vegetable Quinoa
This dish has something for everyone, and here’s why it’s so special:
- Bursting with Flavor: The spice-rubbed salmon and tangy quinoa salad are perfectly balanced.
- Healthy and Nutrient-Rich: High in protein, omega-3s, fiber, and vitamins.
- Easy to Prepare: Ready in under 30 minutes with minimal cleanup.
- Customizable: Swap out vegetables or adjust the spices to suit your taste.
- Perfect for Any Occasion: Whether it’s a casual dinner or a special meal, this recipe always impresses.
Ingredients for Mediterranean Salmon and Vegetable Quinoa
For the Quinoa
| Ingredient | Quantity | Notes |
| Quinoa (uncooked) | 1 cup | Rinse well before cooking. |
| Kosher salt | ½ tsp | Enhances the quinoa’s flavor. |
| English cucumbers | ¾ cup (diced) | Seeded for a crisp texture. |
| Cherry tomatoes | 1 cup (halved) | Adds sweetness and juiciness. |
| Red onion | ¼ cup (finely diced) | Provides a sharp, tangy bite. |
| Basil leaves | 4 (thinly sliced) | Adds a fresh, herbaceous note. |
| Lemon zest | Zest of 1 lemon | Brightens the dish. |
For the Salmon
| Ingredient | Quantity | Notes |
| Salmon fillets | 20 oz (4 x 5 oz) | Fresh or frozen, thawed. |
| Kosher salt | ½ tsp | For seasoning. |
| Black pepper | ¼ tsp | Adjust to taste. |
| Ground cumin | 1 tsp | Adds earthy warmth. |
| Paprika | ½ tsp | Provides smoky depth. |
| Lemon wedges | 8 | For roasting and serving. |
| Fresh parsley (chopped) | ¼ cup | For garnish. |
Step-by-Step Instructions for Mediterranean Salmon and Vegetable Quinoa
1. Cook the Quinoa
- Rinse 1 cup of quinoa under cold water in a fine-mesh strainer to remove bitterness.
- In a medium saucepan, bring 2 cups of water, ½ teaspoon of kosher salt, and the quinoa to a boil.
- Cover the pan, reduce the heat to low, and let it simmer for about 20 minutes, or until the quinoa is light and fluffy.
- Remove from heat and let it sit, covered, for 5 minutes.
2. Prepare the Vegetable Quinoa
- Once the quinoa is cooked, fluff it with a fork.
- Mix in the cucumbers, cherry tomatoes, red onion, basil, and lemon zest just before serving.
3. Season the Salmon
- In a small bowl, combine the salt, black pepper, cumin, and paprika.
- Pat the salmon fillets dry with a paper towel and rub the spice mixture evenly over the surface of each fillet.
4. Broil the Salmon
- Preheat your oven’s broiler to high and position a rack in the lower third of the oven.
- Line a sheet pan or glass dish with foil and lightly grease it with olive oil or nonstick cooking spray.
- Arrange the salmon fillets on the prepared pan and place lemon wedges around the edges.
- Broil the salmon for 8–10 minutes, or until it flakes easily with a fork. The internal temperature should reach 145°F.
5. Garnish and Serve
- Sprinkle fresh parsley over the cooked salmon.
- Serve the salmon alongside the vegetable quinoa, with roasted lemon wedges on the side for added flavor.
Tips for Perfect Mediterranean Salmon and Vegetable Quinoa
- Choose Fresh Salmon: For the best flavor, opt for fresh, wild-caught salmon if available.
- Don’t Overcook the Salmon: Check for doneness by gently pressing with a fork; it should flake easily.
- Use Fresh Herbs: Fresh basil and parsley enhance the dish’s Mediterranean flavors.
- Make It Ahead: Prepare the quinoa salad ahead of time and store it in the fridge. Add the vegetables and lemon zest just before serving.
- Customize the Vegetables: Swap cucumbers and tomatoes for bell peppers or roasted zucchini.
Serving Suggestions for Mediterranean Salmon and Vegetable Quinoa
This dish is versatile and pairs well with a variety of sides:
- Green Salad: Toss arugula or spinach with olive oil, lemon juice, and Parmesan.
- Tzatziki Sauce: Serve a dollop on the side for extra creaminess.
- Roasted Vegetables: Add eggplant, zucchini, or asparagus to round out the meal.
- Flatbread or Pita: For a Mediterranean-inspired carb option.
Nutritional Information
Here’s an approximate nutritional breakdown per serving (based on 4 servings):
| Nutrient | Amount |
| Calories | 400–450 |
| Protein | 36g |
| Carbohydrates | 25g |
| Fat | 18g |
| Fiber | 4g |
| Sodium | 400–500mg |
FAQs About Mediterranean Salmon and Vegetable Quinoa
1. Can I use a different type of fish?
Yes, you can substitute salmon with trout, cod, or halibut. Adjust the cooking time based on the thickness of the fillets.
2. Can I make this dish vegetarian?
Absolutely! Replace the salmon with roasted chickpeas or grilled tofu for a plant-based option.
3. What’s the best way to store leftovers?
Store the quinoa salad and salmon separately in airtight containers in the refrigerator for up to 3 days.
4. Can I use pre-cooked quinoa?
Yes, pre-cooked quinoa works well and saves time. Just warm it up slightly before mixing in the vegetables.
5. How can I adjust the spice level?
Add a pinch of cayenne pepper to the salmon seasoning for extra heat or omit the paprika for a milder flavor.
6. Can I freeze this dish?
While the quinoa salad doesn’t freeze well, you can freeze the cooked salmon for up to 2 months. Reheat it gently to avoid drying out.
Why Mediterranean Salmon and Vegetable Quinoa is Worth Trying
This recipe combines wholesome ingredients, vibrant flavors, and effortless preparation. It’s a meal that nourishes both your body and your taste buds, making it perfect for busy weeknights or leisurely weekend dinners. Plus, it’s easy to adapt to your preferences, ensuring everyone at the table leaves satisfied.
Conclusion: Make Mediterranean Salmon and Vegetable Quinoa Tonight
Are you ready to elevate your dinner game? With its perfect balance of flavor and nutrition, Mediterranean Salmon and Vegetable Quinoa is a dish you’ll want to make again and again.
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Mediterranean Salmon and Vegetable Quinoa: A Healthy and Flavorful Meal
- Total Time: 30 minutes
- Yield: 4 servings
Description
Mediterranean Salmon and Vegetable Quinoa is a vibrant, healthy, and flavorful dish that’s perfect for any occasion. Featuring tender, spice-rubbed salmon paired with fresh vegetable quinoa, this meal is simple to prepare, packed with nutrients, and bursting with Mediterranean flavors.
Ingredients
For the Quinoa
- 1 cup quinoa (rinsed)
- ½ tsp kosher salt
- ¾ cup diced English cucumbers (seeded)
- 1 cup halved cherry tomatoes
- ¼ cup finely diced red onion
- 4 basil leaves, thinly sliced
- Zest of 1 lemon
For the Salmon
- 20 oz (4 x 5 oz) salmon fillets (fresh or thawed frozen)
- ½ tsp kosher salt
- ¼ tsp black pepper
- 1 tsp ground cumin
- ½ tsp paprika
- 8 lemon wedges (for roasting and serving)
- ¼ cup chopped fresh parsley (for garnish)
Instructions
1. Cook the Quinoa
- Rinse the quinoa under cold water to remove bitterness.
- In a medium saucepan, bring 2 cups of water, ½ tsp kosher salt, and the rinsed quinoa to a boil.
- Cover the pan, reduce the heat to low, and simmer for 20 minutes or until the quinoa is light and fluffy.
- Remove from heat and let it sit, covered, for 5 minutes.
2. Prepare the Vegetable Quinoa
- Fluff the cooked quinoa with a fork.
- Mix in the diced cucumbers, cherry tomatoes, red onion, basil, and lemon zest.
- Toss gently and set aside.
3. Season the Salmon
- Preheat your oven’s broiler to high and position a rack in the lower third of the oven.
- Pat the salmon fillets dry with a paper towel.
- In a small bowl, mix kosher salt, black pepper, cumin, and paprika.
- Rub the spice mixture evenly over the surface of each salmon fillet.
4. Broil the Salmon
- Line a sheet pan or glass dish with foil and lightly grease with olive oil or nonstick spray.
- Arrange the salmon fillets on the prepared pan and place lemon wedges around them.
- Broil for 8–10 minutes, or until the salmon flakes easily with a fork. The internal temperature should reach 145°F.
5. Garnish and Serve
- Sprinkle the cooked salmon with chopped fresh parsley.
- Serve alongside the vegetable quinoa, with roasted lemon wedges for extra flavor.
Notes
- Select Fresh Salmon: Fresh, wild-caught salmon delivers the best flavor and texture.
- Avoid Overcooking: Check for doneness by gently pressing with a fork; the salmon should flake easily.
- Add Herbs Last: Add fresh basil and parsley just before serving for maximum flavor.
- Customize Vegetables: Swap cucumbers and tomatoes for roasted zucchini or bell peppers for variety.
- Use Pre-Cooked Quinoa: Save time by using pre-cooked quinoa; simply warm it slightly before mixing in the vegetables.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Dish
- Method: Broiling and Simmering
- Cuisine: Mediterranean
