Baked Salmon with Quinoa and Broccoli is a wholesome and flavorful meal that offers a delightful balance of flavors and textures. The tender, flaky salmon is baked to perfection, infused with aromatic herbs and spices, while the quinoa provides a hearty and nutritious base. Served alongside steamed broccoli, this dish is not only rich in omega-3 fatty acids but also packed with fiber, vitamins, and minerals, making it a wholesome choice for any dining occasion.
Prep Time
10 minutes
Cook Time
20 minutes
Servings
4 servings
Ingredients
- 4 salmon fillets (6 oz each)
- 1 cup quinoa
- 2 cups broccoli florets
- 2 tablespoons olive oil
- 2 lemons
- 2 cloves garlic, minced
Seasonings: - 1 teaspoon dried dill
- Salt and pepper to taste
- 1 teaspoon paprika
Directions
1. Prepare Quinoa:
- Rinse quinoa thoroughly
- Cook in 2 cups water for 15-20 minutes
- Fluff with fork when done
2. Prepare Salmon:
- Preheat oven to 400°F (200°C)
- Season salmon with garlic, dill, paprika, salt, and pepper
- Drizzle with olive oil and lemon juice
3. Cook Components:
- Bake salmon for 12-15 minutes
- Steam broccoli for 5-6 minutes
4. Assemble:
- Portion quinoa into bowls
- Add salmon and broccoli
- Garnish with lemon wedges
Nutrition Information
| Nutrient | Amount |
|---|---|
| Calories | 450 |
| Total Fat | 22g |
| Protein | 38g |
| Carbohydrates | 28g |
| Fiber | 5g |
| Omega-3s | 2.5g |
| Iron | 15% DV |
| *DV = Daily Value |
Storage Tips
- Store in airtight containers
- Keeps fresh for 3-4 days in refrigerator
- Reheat salmon gently to prevent drying
- Keep lemon wedges separate until serving
Why Baked Salmon with Quinoa and Broccoli is Great ?
- High in omega-3 fatty acids
- Complete protein source
- Rich in fiber and nutrients
- Perfect for meal prep
- Customizable seasonings
- Balanced macronutrients
- Rich in vitamins C and K, which support Immune Function and Bone Health.
Pro Tips
- Choose wild-caught salmon when possible
- Don’t overcook the salmon – it should be just opaque
- Rinse quinoa well to remove bitterness
- Steam broccoli until bright green to maintain nutrients
- Use fresh lemons rather than bottled juice
- Let salmon rest for 5 minutes after cooking
Bonus:
Ingredient Variations for Baked Salmon with Quinoa and Broccoli
Feel free to customize this healthy dish with these variations to suit different tastes and dietary needs:
1. Vegetable Variations
- Swap the broccoli with asparagus, Brussels sprouts, or green beans for a different texture and flavor profile.
- Add sliced bell peppers, zucchini, or cherry tomatoes for extra color and nutrients.
2. Grain Options
- Substitute quinoa with other whole grains like couscous, farro, or brown rice to mix things up.
- For a low-carb option, use cauliflower rice instead of grains.
3. Flavor Enhancements
- Add minced garlic or grated ginger to the quinoa or salmon marinade for a subtle kick.
- Try fresh herbs such as dill, basil, or parsley on the salmon for an extra layer of flavor.
- Use a dash of lemon zest or a sprinkle of chili flakes for added zest or spice.
4. Alternative Protein Choices
- Substitute Salmon with other fish like trout or cod, adjusting the baking time as needed.
- For a vegetarian twist, replace salmon with seasoned tofu or roasted chickpeas, which also pair well with quinoa and veggies.
These simple ingredient swaps make this Baked Salmon with Quinoa and Broccoli endlessly customizable, so you can enjoy a fresh twist on a classic, balanced meal.
Here’s a quick guide to a few fun variations:
| Dish Variation | Ingredients | Cooking Time |
|---|---|---|
| Spicy Salmon | Salmon, red pepper flakes, quinoa, broccoli | 25 minutes |
| Herbed Quinoa | Quinoa, fresh herbs, salmon, broccoli | 25 minutes |
| Veggie-Packed Dish | Salmon, quinoa, bell peppers, cherry tomatoes, broccoli | 25 minutes |
Why Kids Enjoy This Baked Salmon with Quinoa and Broccoli ?
Kids enjoy Baked Salmon with Quinoa and Broccoli because it’s a colorful and flavorful meal that’s both tasty and nutritious. The combination of tender salmon, nutty quinoa, and fresh broccoli creates a delightful mix of textures and flavors. Plus, it’s easy to eat and can be customized with their favorite seasonings, making it a hit with even the pickiest eaters.
A Quick and Nutritious Meal for Busy Nights
This Baked Salmon with Quinoa and Broccoli recipe comes together quickly with just a few simple ingredients. It’s perfect for busy nights when you need a quick and nutritious meal that the whole family will enjoy.
Added Bonus
For a fun and educational experience, invite parents and their children to watch this The YouTube video on The Healthy Benefits of Omega-3 . It’s a great way to learn more about the nutritional benefits of balanced meals and get inspired to try new recipes together.
Conclusion :
The Baked Salmon with Quinoa and Broccoli has emerged as a modern culinary favorite, blending the rich traditions of seafood dishes with the health-conscious preferences of contemporary eaters. This dish reflects the evolving trends in nutrition, where lean proteins like salmon are celebrated for their health benefits, and whole grains like quinoa are valued for their sustainability and nutritional profile. Coupled with the vibrant and nutrient-dense broccoli, this meal stands as a testament to the harmonious fusion of taste, health, and environmental consciousness, making it a timeless and beloved choice in modern cuisine.
Related Recipe
If you enjoyed this Baked Salmon with Quinoa and Broccoli, you might also like our Tuna Salad with Chickpeas and Spinach. It’s another delightful and nutritious dish that’s easy to make and perfect for family meals.