Lemon Herb Salmon Salad with Quinoa

This lemon herb salmon salad with quinoa combines flaky, pan-seared salmon with nutty quinoa and crisp veggies, tied together by a zesty lemon dressing. The bright, citrusy notes and fresh herbs elevate the dish, while the quinoa adds a satisfying, hearty texture. It’s a vibrant, protein-packed meal ready in under 30 minutes, perfect for busy professionals.

Time + Yield

• Prep: 10 min (active)

• Cook: 15 min (active)

• Total: 25 min

• Servings: 4

• Active Time: 25 min

• Passive Time: None

Ingredients Salmon:

• 400 g salmon fillet, skin-on, cut into 4 pieces [~4 oz each]

• 5 mL olive oil [1 tsp]

• 5 g salt [1 tsp]

• 3 g black pepper [½ tsp]

• 5 g dried oregano [1 tsp]

Quinoa Salad:

• 150 g quinoa, rinsed [¾ cup]

• 300 mL water [1¼ cups]

• 100 g cherry tomatoes, halved [¾ cup]

• 100 g cucumber, diced [½ cup]

• 50 g red onion, thinly sliced [¼ cup]

• 50 g baby spinach [1 cup]

Dressing:

• 30 mL olive oil [2 tbsp]

• 15 mL lemon juice [1 tbsp]

• 5 g garlic, minced [1 tsp]

• 5 g fresh parsley, chopped [1 tbsp]

• 2 g salt [½ tsp]

Substitutes:

• Salmon unavailable? Use 400 g boneless chicken breast or tilapia.

• Quinoa alternative: Couscous or broken wheat.

Method

1. Cook Quinoa: In a small pot, bring 300 mL water to a boil (100°C/212°F). Add quinoa, reduce to low (120°C/250°F), cover, and simmer 12 min until water is absorbed and grains are fluffy. Fluff with a fork and set aside.

2. Season Salmon: Rub salmon pieces with 5 mL olive oil, salt, pepper, and oregano. The fish should smell fresh and herby.

3. Sear Salmon: Heat a non-stick skillet over medium-high (200°C/400°F). Place salmon skin-side down, cook 4-5 min until skin is crispy and golden. Flip, cook 3-4 min until internal temp reaches 63°C/145°F. Remove and rest.

4. Mix Salad: In a large bowl, combine cooked quinoa, tomatoes, cucumber, onion, and spinach. Toss gently to mix.

5. Make Dressing and Serve: Whisk olive oil, lemon juice, garlic, parsley, and salt. Pour over salad, toss. Flake salmon, arrange on top. Serve immediately.

Air-Fryer Variant: Air-fry salmon at 180°C/350°F for 8 min, skin-side up, until crispy and 63°C/145°F internally.

Pressure-Cooker Variant (for quinoa): Cook quinoa with 250 mL water, 1 whistle on medium (5 min). Release pressure.

Parallelization Timeline

• While quinoa cooks (12 min), season salmon and chop tomatoes, cucumber, onion, and parsley.

• While salmon sears (8-9 min), mix dressing and toss salad.

• Assemble as salmon rests to hit 25-min total.

Substitutions & Swaps

• Veg/Vegan: Swap salmon for 400 g grilled tofu or paneer (seasoned similarly, cook 5 min per side).

• Gluten-Free: Quinoa is naturally gluten-free; ensure spices are certified gluten-free.

• Budget: Replace salmon with 400 g boiled chickpeas (toss with dressing).

Scaling

• Halve: Use 200 g salmon, 75 g quinoa, 150 mL water; use a 20 cm skillet.

• Double: Use 800 g salmon, 300 g quinoa, 600 mL water; cook salmon in two batches in a 24 cm skillet to avoid crowding.

Make-Ahead, Storage & Reheat

• Make-Ahead: Cook quinoa and chop veggies 1 day ahead; store separately in fridge.

• Storage: Store salad, salmon, and dressing separately (fridge, 2 days; salmon freezer, 1 month).

• Reheat: Microwave salmon (800W, 1-2 min) to 63°C/145°F or pan-sear (180°C/350°F, 2 min). Toss salad with dressing before serving.

• Safety: Ensure salmon reheats to 63°C/145°F internally.

Troubleshooting

• Dry Salmon: Reduce cook time by 1 min per side; check temp early (63°C/145°F).

• Soggy Salad: Add dressing just before serving; store veggies separately.

• Bland Dressing: Add 2 mL extra lemon juice or 1 g salt to taste.

Nutrition per Serving

• Calories: 420 kcal

• Macros: 25 g protein, 35 g carbs, 20 g fat

• Method: Calculated using Cronometer with standard ingredient values.

Cost per Serving

• Salmon (400 g): ~$2.40 or ₹200 or ~€2.20

• Quinoa (150 g): ~$0.48 or ₹40 or ~€0.44

• Veggies, oil, spices: ~$0.36 or ₹30 or ~€0.33 (amortized)

• Total: ~$0.82/serving or ~₹68/serving or ~€0.75/serving

Variations

1. Spicy Tofu Salad: Swap salmon for tofu, add 3 g chili flakes to seasoning, grill 5 min per side.

2. Chicken Herb Salad: Use chicken breast, marinate with 5 g rosemary instead of oregano, cook to 74°C/165°F.

3. Mediterranean Chickpea Salad: Replace salmon with chickpeas, add 50 g feta (crumbled) to salad.

Plating & Garnish Arrange flaked salmon over a bed of colorful quinoa salad in a wide, shallow bowl. Drizzle extra dressing for gloss, sprinkle parsley for freshness, and add a lemon wedge for a zesty pop. Use a white plate for a clean, vibrant look.

FAQ

Q.Can I skip olive oil?

A.Yes, use vegetable oil, but flavor will be less fruity.

Q.Quinoa vs couscous?

A.Quinoa is nuttier and gluten-free; couscous is lighter but contains gluten.

Q.No skillet?

A.Use an air-fryer or bake salmon at 200°C/400°F for 10 min.