Quick and Healthy Salmon Quinoa Bowl Recipe

dairy-free Gluten-Free healthy dinner meal prep nutritional tip omega-3 fatty acids protein-rich Quick and Easy Salmon quinoa bowl storage and reheating versatile recipe

Posted October 5, 2023 by: Admin #Kitchen

In just half an hour or less, you can enjoy a delightful salmon quinoa bowl, perfect for a quick, effortless, and nutritious dinner. Brimming with protein, complex carbs, and wholesome fats, these bowls are guaranteed to satisfy your hunger without compromising on taste.

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A bowl filled with cooked quinoa, baked salmon, and cucumber salad, drizzled with a creamy dressing.

If you’re tired of your usual dinner routine, you’re not alone! These quinoa salmon bowls were born out of a dinner-time rut and will certainly not disappoint. The pairing of salmon and quinoa results in a high-protein meal, boasting over 30 grams per serving. Plus, you can enjoy them hot or cold, making them a fantastic meal prep option.

Moreover, while the recipe prominently features salmon and quinoa, it’s highly adaptable. You can effortlessly substitute salmon with another fish or chicken, and if quinoa isn’t your preference, feel free to use rice, brown rice, or bulgur.

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Ingredients for salmon and quinoa bowls, including salmon fillets, quinoa, cucumber, arugula, dill, lemon, and spices.

Ingredients for Salmon Quinoa Bowls

To craft these protein-rich, fiber-packed, and flavorful bowls, gather the following ingredients:

  • Salmon: The star ingredient of these salmon bowls – you can use any cut of fresh or frozen salmon. If using frozen salmon, just be sure to thaw it first.
  • Quinoa: The base of the bowls – you can use red, white, or tri-color quinoa. If you’re not a fan of quinoa, opt for rice instead.
  • Olive Oil: For cooking the salmon and dressing the salad.
  • Lemon: For the salmon marinade, cucumber salad, and sauce.
  • Honey: To balance the spices and create a slightly sticky texture.
  • Spices: A blend of paprika, garlic powder, onion powder, and salt for seasoning the salmon.
  • Cucumber: You can use any style of cucumber, peeled or unpeeled.
  • Arugula: To mix with the cucumber; add more for a heartier salad.
  • Fresh Herbs: Dill to season the cucumber salad and finish the bowls; fresh parsley is an alternative.
  • Mayonnaise: For the creamy sauce.
  • Dijon Mustard: To infuse flavor into the sauce.
  • Salt and Pepper: To season everything to perfection.

If you enjoy a bit of heat, consider adding a pinch of ground cayenne pepper to the salmon marinade and a few red pepper flakes to the cucumber salad for that extra kick.

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Dietary Adaptations

To Make them Gluten-Free: No adaptations are necessary; these bowls are naturally gluten-free.

To Make them Dairy-Free: No adaptations are necessary; these bowls are dairy-free.

Raw salmon pieces on a baking sheet covered in marinade.

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Cooked salmon bites on a baking sheet.

How to Make Salmon Quinoa Bowls

In under 30 minutes, you can whip up these quick and easy bowls. Here’s your step-by-step guide:

  • Cook the quinoa: Start by cooking the quinoa.
  • Season the salmon: Combine the marinade ingredients in a bowl, add diced salmon, and gently stir until all the salmon is well coated.
  • Bake the salmon: Transfer the salmon to a sheet pan, place it in the oven, and bake to your liking.
  • Prepare the cucumber salad: Combine all the salad ingredients in a bowl and toss until well combined.
  • Create the sauce: Combine the sauce ingredients and whisk until creamy.
  • Assemble the bowls: Once all the components are ready, assemble the bowls, serve, and savor!

For detailed instructions, refer to the recipe card below.

Nutrition Tip

Salmon is not only a superb source of animal protein but also rich in omega-3 fatty acids. Omega-3 fats are deemed essential fatty acids since the body cannot synthesize them and must obtain them through the diet. While the debate between wild-caught and farm-raised salmon persists, both are excellent choices, so use what’s readily available and suits your budget.

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Bowls filled with quinoa and salmon.

FAQs

How many calories are in a salmon and quinoa bowl?

This salmon quinoa bowl contains 566 calories per serving.

What do you season quinoa with?

Quinoa can be a bit bland on its own, but it readily absorbs flavors. During cooking, season it with salt, pepper, dried herbs, or spices like turmeric or cumin. You can also cook it in broth for added flavor.

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What can you add to cooked quinoa?

After cooking, enhance quinoa with fresh herbs like parsley, dill, basil, or mint. Alternatively, toss it in salad dressing or a simple sauce like pesto.

Baked salmon and quinoa bowl with cucumber salad and dressing.

Storage + Reheating

To Store: Keep the components (quinoa, salmon, cucumber salad, and sauce) in separate airtight containers in the fridge for 3 to 4 days.

To Freeze: The salmon and quinoa can be stored in an airtight container and frozen for up to 3 months, but the cucumber salad and sauce are not suitable for freezing.

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To Reheat: If you prefer to enjoy these bowls warm, keep the components unassembled. Reheat the quinoa and salmon separately in a microwave-safe bowl for 1-2 minutes until warm. Then, top with the cold cucumber salad and sauce before serving.

Salmon Quinoa Bowls

Packed with protein, healthy fats, and whole grains, these salmon quinoa bowls are versatile and can be savored hot or cold, making them an excellent choice for lunch or dinner.

Ingredients

Bowls:

  • 1 cup raw quinoa
  • 1 pound salmon fillets, diced into bite-size chunks
  • 2 tablespoons olive oil
  • 1 tablespoon honey
  • 1/2 lemon, juiced
  • 1 tablespoon paprika
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon salt

Cucumber Salad:

  • 1 cucumber, diced
  • 1 cup arugula, finely chopped
  • 1/4 cup dill, finely chopped
  • 2 tablespoons olive oil
  • 1/2 lemon, juiced
  • Salt
  • Pepper

Sauce:

  • 1/4 cup mayonnaise
  • 1 teaspoon Dijon mustard
  • 1/2 lemon, juiced
  • 1/4 teaspoon dill, finely chopped
  • Salt
  • Pepper

Instructions

  • Preheat the oven to 450°F.
  • Bring a saucepan of water to a boil. Add a generous pinch of salt and quinoa. Cook for 15 minutes or as per package instructions until tender. Drain quinoa in a fine mesh colander, shaking to remove excess water. Set aside.
  • In a medium bowl, combine the salmon marinade ingredients: olive oil, honey, lemon juice, paprika, garlic powder, onion powder, and salt. Whisk until well combined.
  • Add cubed salmon to the marinade bowl and gently toss until well coated. Transfer the salmon to a baking sheet, ensuring space between the pieces, and bake for 10-12 minutes or until cooked to your liking.
  • Prepare the salad by combining cucumber, arugula, and dill in a medium bowl. Drizzle with olive oil and lemon juice, season with salt, and toss until well combined. Adjust seasoning to taste and setaside.
  • In a small bowl, create the sauce by mixing mayonnaise, mustard, lemon juice, dill, salt, and black pepper until well combined. Adjust seasoning as needed and set aside.
  • Once quinoa and salmon are cooked, assemble the bowls with a layer of quinoa, salmon, cucumber salad, and a drizzle of sauce. Serve and enjoy!
  • Leftovers of quinoa, salmon, salad, and sauce can be stored in separate airtight containers in the fridge for 3 to 4 days.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 566 calories
  • Sugar: 6 grams
  • Fat: 33 grams
  • Carbohydrates: 39 grams
  • Fiber: 5 grams
  • Protein: 33 grams

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NEXT: New York Cheesecake Recipe – Rich & Creamy

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