Baked Salmon with Roasted Zucchini & Quinoa
This Baked Salmon with Roasted Zucchini & Quinoa offers a perfectly balanced, low-FODMAP meal, combining omega-3 rich salmon with tender roasted vegetables and fluffy quinoa for a satisfying and easy dinner.
For 2 servings
Preheat your oven to 200°C (400°F). Line a large baking sheet with parchment paper for easy cleanup.
Rinse the quinoa thoroughly under cold water. In a small saucepan, combine the rinsed quinoa with 2 cups of water or low-FODMAP vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all liquid is absorbed. Remove from heat and let stand, covered, for 5 minutes, then fluff with a fork.
While the quinoa cooks, prepare the zucchini: Wash and trim the ends, then cut into 1/2-inch thick half-moons or sticks. In a medium bowl, toss the zucchini with 2 tablespoons of olive oil, 1/2 teaspoon of sea salt, 1/4 teaspoon of black pepper, and the dried Italian seasoning. Spread the seasoned zucchini in a single layer on one half of the prepared baking sheet.
Place the baking sheet with zucchini into the preheated oven and roast for 10 minutes to give the zucchini a head start.
While the zucchini roasts, prepare the salmon: Pat the salmon fillets very dry with paper towels. Drizzle the remaining 1 tablespoon of olive oil over the salmon, then season with the remaining 1/4 teaspoon of sea salt and a pinch of black pepper. Squeeze the juice from half of the lemon over the fillets.
After the zucchini has roasted for 10 minutes, carefully remove the baking sheet from the oven. Arrange the seasoned salmon fillets on the other half of the baking sheet, ensuring they are not touching the zucchini. Return the baking sheet to the oven.
Continue to roast for another 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork (internal temperature should reach 63°C / 145°F) and the zucchini is tender-crisp and lightly browned.
Serve immediately: Divide the cooked quinoa, roasted zucchini, and baked salmon between two plates. Garnish with fresh lemon wedges from the remaining half lemon.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1To ensure crispy zucchini, avoid overcrowding the baking sheet. If necessary, use two baking sheets or roast in batches.
- 2For perfectly flaky salmon, avoid overcooking. It should be opaque throughout but still moist. A meat thermometer inserted into the thickest part should read 145°F (63°C).
- 3Boost the flavor of your quinoa by cooking it in low-FODMAP vegetable broth instead of water, or add a bay leaf to the cooking liquid.
- 4This meal is excellent for meal prep; cook the quinoa ahead of time and store it in the fridge. The salmon and zucchini are best cooked fresh but leftovers reheat well.
Adapt it for your goals.
Vegetable Swap
Substitute zucchini with other low-FODMAP vegetables like green beans, bell peppers (in moderation), or broccoli florets. Adjust roasting times as needed.
Herb & Spice ProfileHerb & Spice Profile
Experiment with different dried herbs like dill, paprika, or a pinch of garlic powder (low-FODMAP serving) for a varied flavor profile. Fresh herbs like parsley or chives also work beautifully.
Protein SwapProtein Swap
This recipe works well with other firm white fish like cod or halibut, or even chicken breast (adjust cooking time for chicken, typically longer).
Why this is on our healthy list.
Rich in Omega-3 Fatty Acids
Salmon is an excellent source of EPA and DHA omega-3s, which are crucial for heart health, brain function, and reducing inflammation.
Digestive Comfort (Low-FODMAP)
The recipe uses low-FODMAP ingredients like zucchini and quinoa, making it gentle on the digestive system and suitable for individuals with IBS or other sensitivities.
High-Quality Protein & Fiber
Salmon and quinoa provide complete proteins essential for muscle repair and satiety, while quinoa and zucchini contribute dietary fiber for digestive health and blood sugar regulation.
Frequently asked questions
Yes, you can use frozen salmon fillets. Ensure they are completely thawed in the refrigerator overnight and then patted very dry with paper towels before seasoning and baking for the best results.
