Salmon Quinoa Bowl
This healthy salmon quinoa bowl recipe is packed with protein, healthy fats, and fiber. Paired with the most delicious creamy lemon herb tahini dressing and roasted veggies, this dish is perfect for a nutritious dinner or packed lunch!
Quinoa bowls were my first foray into healthy eating many years ago, and they continue to be one of my favourite meals to make to this day! I just love how you can come up with so many delicious flavour and ingredient combinations that you never get bored.
As a dietitian, I’m also a huge fan of the fact that they’re an excellent way to get in so many essential nutrients. They contain everything from protein, healthy fats, to fiber-rich carbohydrates and veggies filled with vitamins, minerals, and antioxidants.
This yummy salmon and quinoa bowl ticks all these boxes! Plus, I’ve shared a handful of ingredient swaps and different sauces for you to choose from, in case you want to switch things up or use specific ingredients you have on hand. Enjoy 🙂
Want more dietitian-designed salmon recipes? Check out my roundup of simple, healthy salmon recipes for more inspiration. You may love this baked harissa salmon over lemony quinoa, or this easy chili salmon with honey!
Ingredient details + possible substitutions
- Quinoa: You can either cook quinoa specifically for this recipe OR use pre-cooked quinoa. Any colour or variety of quinoa works, too. If you need help cooking quinoa, check out my in-depth blog post all about how to cook quinoa perfectly.
- Salmon: I personally like to use fresh rather than previously frozen salmon whenever possible. I find the texture is SO much more soft and tender! You can ask the people behind the fish counter to cut you 4 nice pieces of salmon for this recipe – I usually aim for somewhere between 4-6 ounce per piece.
- Two kinds of veggies: I went for broccoli and bell peppers, but you are welcome to use other kinds of veggies if preferred. Think cauliflower, zucchini, asparagus, tomatoes, Brussels sprouts, etc. You could also pair this recipe with some sautéed spinach, kale, or swiss chard.
- Olive oil: Used to bake the salmon and vegetables in the oven. You are welcome to use another type of cooking oil as well, such as avocado oil.
- My lemon herb tahini sauce: made with tahini, olive oil, fresh parsley, fresh dill, garlic, lemon, and maple syrup.
Got leftovers? If you have some leftover cooked quinoa OR roasted veggies in the fridge, this is an awesome recipe guide to use them up!
Full ingredient measurements and detailed instructions are located in the printable recipe card at the bottom of this post.
Want to try a different sauce for this quinoa bowl?
I LOVED this recipe with my lemon herb tahini sauce, which provided more Mediterranean-inspired flavours to this dish. However, I think these other healthy homemade sauces would also work perfectly if you want to change things up:
- pesto – I have recipes for pestos made with hemp seeds, pistachios, zucchini, ricotta, or even a red pesto made with sun-dried tomatoes
- curry tahini sauce
- avocado green goddess sauce
- “cheesy” miso tahini sauce
- miso peanut sauce
- miso maple tahini (just use the sauce from this recipe, or you could add the roasted sweet potatoes into the bowl as well!)
- wasabi dill yogurt sauce (from this salmon recipe)
Salmon nutrition benefits
Salmon is an excellent source of quality, complete protein, which helps to protect bone health and prevent muscle loss, among many other functions.
- a 3-ounce serving provides 17 grams
- a 6-ounce piece will give you 34 grams
In addition to protein, salmon is rich in heart-healthy unsaturated fatty acids, including omega-3s. Omega-3s are known to support heart health, brain health, and to reduce inflammation overall.
On the micronutrient side, salmon is a great source of B vitamins, which act as coenzymes in important metabolic processes throughout your body, such as turning the food we eat into energy:
- vitamin B12
- vitamin B6
- thiamin
- riboflavin
- niacin
Salmon is also a good source of minerals like potassium and selenium.
Quinoa nutrition benefits
Quinoa is a complete protein, providing 8 grams in one cup of cooked quinoa. It’s also a good source of dietary fiber, with 5 grams in one cup.
From a micronutrient standpoint, one cup of cooked quinoa provides:
- manganese – 58% of the DV
- magnesium – 30% of the DV
- phosphorus – 28% of the DV
- folate – 19% of the DV
- copper – 18% of the DV
- iron – 15% of the DV
- zinc – 13% of the DV
Quinoa is also naturally gluten-free, making it a great starch option for those on a gluten-free diet.
More healthy grain bowl recipes:
- Baked Taco Salmon Rice Bowl
- Pesto Quinoa Bowl With Broccoli
- Chimichurri Grain Bowl With Eggs
- Kimchi Quinoa Bowl
- Green Goddess Rice Bowl With Shrimp
Did you give this Salmon Quinoa Bowl Recipe a try? Let me know by leaving a comment and recipe rating below!
If you do make this recipe, don’t forget to tag me on Instagram or Pinterest – seeing your creations always makes my day. You can also subscribe to my email list to never miss a new recipe or nutrition education post!
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Get the Recipe: Salmon Quinoa Bowl With Tahini Dressing
Ingredients
- 1/3 cup quinoa, dry (or 1 cup cooked)
- 2 pieces of salmon, fresh (about 4-6 ounces each)
- 2 cups broccoli, florets (or other veggies – see notes)
- 1 large bell pepper, cored + chopped (or other veggies – see notes)
- 1 Tbsp olive oil, divided
- Salt + pepper, to taste
Lemon herb tahini sauce:
- 1/4 cup tahini
- 1 Tbsp olive oil
- 1/4 cup parsley, fresh
- 1/4 cup dill, fresh
- 2 cloves garlic
- 3 Tbsp lemon juice
- 1/2 tsp maple syrup
- 2 Tbsp hot water
- Salt + pepper, to taste
Instructions
- PREP: Preheat oven to 400F. Line a large baking sheet with parchment paper. Chop veggies into smaller pieces while waiting for oven to heat up.
- If not using precooked quinoa, cook quinoa according to package directions or follow my instructions for how to cook quinoa HERE. To cook 1/3 cup of dry quinoa, you will need just under 2/3rds of a cup of water.
- Place chopped vegetables on the baking sheet. Toss in half of the olive oil, salt, and pepper. Spread out in an even layer, then place in the oven and set timer for 15 minutes.
- Meanwhile, make the tahini sauce by adding all sauce ingredients to a food processor. Blend until smooth, adjusting amount of water to desired consistency. Season to taste.
- At the 15 minute mark on the timer, remove veggies from oven. Making some space beside the veggies, and add salmon fillets to the baking sheet. Brush salmon in the remainder of the olive oil and season with salt + pepper. Return to the oven for an additional 12-15 minutes, depending on desired doneness and thickness of your fish.
- Remove salmon and veggies from the oven. Salmon should be cooked through, yet tender. Veggies should be fork-tender and lightly browned.
- Assemble two bowls with even amounts of cooked quinoa, veggies, and one piece of salmon. Serve with sauce drizzled overtop + enjoy!
Notes
- Use different veggies: I went for broccoli and bell peppers, but you are welcome to use other kinds of veggies if preferred. Think cauliflower, zucchini, asparagus, tomatoes, Brussels sprouts, etc. Or, you could pair this recipe with some sautéed spinach, kale, or swiss chard. This is also a great dish to use up any leftover cooked vegetables you may have in the fridge!
- Use a different sauce: these sauces from the blog would also taste amazing for a different flavour profile…
- pesto – I have recipes for pestos made with hemp seeds, pistachios, zucchini, ricotta, or even a red pesto made with sun-dried tomatoes
- curry tahini sauce
- avocado green goddess sauce
- “cheesy” miso tahini sauce
- miso peanut sauce
- miso maple tahini (just use the sauce from this recipe, or you could add the roasted sweet potatoes into the bowl as well!)
- wasabi dill yogurt sauce (from this salmon recipe)
Nutrition
As a dietitian, I create recipes with whole food ingredients that provide the nutrients needed for optimal health. My nutrition philosophy does not focus on numbers; however, I understand that this information can be helpful.
Do note that the nutrition info provided is an estimate and I cannot guarantee correctness of the displayed values. These numbers will differ depending on brands used, recipe modifications, and amount eaten. If you require specific nutrition information due to medical reasons, please consult with your dietitian or physician.
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