Salmon Quinoa Salad
Flaky, perfectly grilled salmon fillets served over a bed of fluffy quinoa with crisp cucumbers, juicy cherry tomatoes, and creamy avocado. A bright lemon-herb dressing ties it all together for a light yet satisfying meal that feels fresh and vibrant.
For 4 servings
- boil · ~20 min
Cook the quinoa.
1.Combine rinsed quinoa and water in a saucepan with a pinch of salt.2.Bring to a boil, then reduce heat to low, cover, and simmer until water is absorbed (15 min).3.Remove from heat and let stand covered for 5 minutes, then fluff with a fork. - prep
Season the salmon.
Pat the salmon fillets dry with paper towels. Brush lightly with olive oil and season with a pinch of salt and black pepper.
- grill · ~9 min
Grill the salmon.
Heat a grill pan over medium-high heat. Place salmon skin-side down and cook 4-5 minutes. Flip and cook 3-4 minutes more until just opaque and flakes easily with a fork. Internal temperature should reach 145°F.
TIPDon't move the salmon for the first minute — it releases naturally from the pan. - mix
Make the lemon-herb dressing.
In a small bowl, whisk together lemon juice, dijon mustard, remaining olive oil, a pinch of salt, and black pepper until emulsified.
- assemble
Assemble the salad bowls.
1.Divide the cooked quinoa among 4 bowls as the base.2.Top with diced cucumber, halved cherry tomatoes, sliced red onion, and diced avocado.3.Flake the grilled salmon into large chunks and arrange on top of each bowl. - garnish
Drizzle with dressing and garnish with fresh parsley.
Pour the dressing evenly over each bowl and scatter chopped parsley on top. Serve immediately.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Let cooked quinoa rest off the heat for 5 minutes, then fluff with a fork for perfectly light grains.
- 2Pat salmon very dry before seasoning — moisture is the enemy of a good sear and crispy skin.
- 3Don't crowd the grill pan; cook salmon in batches if needed to maintain high heat and get a good crust.
- 4Use a fish spatula to flip salmon — it slides easily under the fillet without breaking the flesh.
- 5For best texture, dress salad bowls just before serving to keep avocado and quinoa from getting soggy.
- 6Make-ahead: cook quinoa and prep veggies up to a day in advance; grill salmon and add avocado just before serving.
Adapt it for your goals.
High-protein
Swap half the quinoa for canned chickpeas (rinsed and drained) and add an extra 100g salmon per serving — boosts plant and animal protein for post-workout recovery.
low oilLow-oil
Replace the olive oil dressing with a yogurt-lemon sauce (2 tbsp Greek yogurt, 1 tbsp lemon juice, pinch salt) and grill salmon on a non-stick pan without oil — cuts calories while keeping tangy creaminess.
veganVegan
Replace salmon with pan-seared marinated tempeh (sliced, marinated in soy + lemon + garlic) and add a handful of roasted chickpeas for texture — keeps the protein and umami profile.
jainJain
Omit onion and garlic; replace salmon with pan-fried paneer cubes (since Jains often avoid root vegetables and non-veg). Use chives or coriander instead of parsley for freshness, and swap Dijon (has vinegar) with a pinch of dry mustard powder.
Why this is on our healthy list.
Rich in Omega-3s
Salmon provides EPA and DHA fatty acids that support heart health and reduce inflammation.
High-Quality Complete Protein
Quinoa is one of the few plant foods containing all nine essential amino acids, pairing perfectly with salmon's animal protein.
Loaded with Antioxidants
Cherry tomatoes, avocado, and parsley supply lycopene, vitamin E, and flavonoids that combat oxidative stress.
Excellent Source of Potassium
Avocado and salmon both deliver potassium, which helps regulate blood pressure and muscle function.
Frequently asked questions
Rinse quinoa thoroughly before cooking to remove saponins, use the exact 1:2 quinoa-to-water ratio, and do not stir while simmering — just cover and let it steam undisturbed.
