Baked Salmon with Quinoa and Broccoli
560 calories · 42 g protein · Dinner
Prep time
15 min
Cook time
25 min
Servings
2
Calories
560 per serving
Salmon is one of the most useful foods on a midlife plate: it brings 42 grams of protein per serving and the omega-3 fats that support heart and joint health as you get older. Paired with fluffy quinoa and roasted broccoli, this dinner covers protein, fiber, and slow-digesting carbs in one pan-friendly meal.
It also reheats beautifully, so cook two extra portions and you have lunch handled for the next day or two. Nothing here is exotic—salmon fillets, quinoa, and a head of broccoli from any supermarket are all you need.
Ingredients
- skin-on salmon2 fillets (12 oz / 340 g)
- dry quinoa, rinsed1 cup (185 g)
- water or low-sodium vegetable broth2 cups (480 ml)
- broccoli florets4 cups (360 g)
- olive oil2 tbsp (30 ml)
- garlic, minced2 cloves (6 g)
- fresh lemon juice1 tbsp (15 ml)
- low-sodium soy sauce or tamari1 tbsp (15 ml)
- fine salt and black pepper, to taste1/2 tsp (2 g)
Directions
- 1
Heat the oven to 400°F (200°C) and line a sheet pan with parchment.
- 2
Combine the rinsed quinoa and water in a small saucepan, bring to a boil, then cover and simmer on low for 15 minutes until the water is absorbed. Fluff with a fork.
- 3
Toss the broccoli with 1 tbsp of the olive oil, half the garlic, salt, and pepper, and spread it on the sheet pan.
- 4
Pat the salmon dry, rub with the remaining olive oil, garlic, and soy sauce, and place the fillets skin-side down on the pan with the broccoli.
- 5
Roast for 12 to 14 minutes, until the salmon flakes easily and reaches 145°F (63°C) at the thickest point.
- 6
Divide the quinoa between two plates, add the broccoli and salmon, and finish with a squeeze of lemon juice.
- 7
Cool and refrigerate any extra portions in airtight containers for up to three days.
Developed by Carol, the home cook behind our recipes (a home cook in her 50s), with our nutrition writing team.
Nutrition (approximate)
560
Calories
42 g
Protein
42 g
Carbs
25 g
Fat
Nutrition values are approximate and calculated per serving.
Tips
- ✓Rinse quinoa before cooking to remove its bitter natural coating—it makes a noticeable difference in flavor.
- ✓Salmon is done when the thickest part separates into flakes with light pressure; pull it early rather than late to keep it moist.
- ✓Leftovers make an excellent cold lunch over greens with a splash of vinaigrette.
