This Salmon and Quinoa Salad is made with flaky tender salmon, fluffy quinoa, crunchy cucumbers, sweet cherry tomatoes, and a zesty lemon vinaigrette that is key to pulling the Mediterranean flavors together. A perfect option for an easy weeknight dinner, and you'll have leftovers for lunch the next day.
As a dietitian, I love creating recipes that will be on the table in 30 minutes or less because I know a lot of you don't have much more time than that to prepare dinner! Salmon is one of the easiest proteins to prepare in the oven. And while it bakes you can make everything else for this salmon salad so it's ready to throw together when the salmon is done. This is also a great option if you want to make a complete meal out of leftover salmon you don't know what to do with!
This salmon recipe was inspired by my Mediterranean Tuna Salad and Mediterranean Quinoa Salad and it pairs great with an Apple and Cucumber Smoothie - one of my favorite ways to get in plenty of nutrient-rich ingredients.
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Video of How to Make Salmon and Quinoa Salad
Here's a video of how to make Salmon and Quinoa Salad that I hope is helpful! Don't forget to check out the recipe card below for the full recipe.
Key Ingredient Notes and Substitutions
This Salmon and Quinoa Salad is made with simple ingredients. Be sure to check the printable recipe card at the bottom for exact ingredient measurements and full recipe.
Salad Ingredients
- Salmon fillet - I use Atlantic Salmon for this recipe because it's what's always available at my grocery store. You can use fresh or thawed frozen salmon for this recipe.
- Quinoa - use your favorite variety of quinoa - white, red, black, or tricolor quinoa all work. Quinoa is technically a seed, but it's classified as a whole grain. Whole grains contain dietary fiber for a healthy gut. Quinoa also contains zinc, folate, and plant protein. Nutty quinoa is also a complete protein which means it contains all 9 essential amino acids.
- English Cucumber - I recommend using either an English cucumber or small Persian cucumbers for this recipe since they have fewer seeds and are more crisp. No need to peel the crisp cucumbers but you may want to if you use a regular cucumber that has thicker skin.
- Cherry Tomatoes - tomatoes are a great addition for a pop of sweetness and are rich in lycopene, an antioxidant that gives tomatoes their red color. Cherry tomatoes or grape tomatoes work.
- Red Onion - Red onion adds another pop of color and a bit of a peppery flavor. If you prefer, feel free to use shallots or green onions that are milder in flavor.
Dressing Ingredients
- Lemon Juice - I suggest using freshly squeezed lemon juice over bottled lemon juice. The fresh lemon makes the dressing have an amazing zesty flavor that brings this whole salad together perfectly. If you prefer, you can use lime juice or white wine vinegar instead.
- Extra Virgin Olive Oil - EVOO is high in oleic acids that have been shown to support brain health and hormone health and it's essential for adding a robust flavor that combines perfectly with the fresh lemon.
- Italian Seasoning - you can use fresh herbs for this dressing, but using Italian Seasoning keeps things simple.
- Dijon Mustard - just a small amount of dijon to add some extra zip and emulsify the olive oil and lemon juice.
- Salt & Pepper - to tie everything together.
How to Make Salmon and Quinoa Salad
Below are the instructions for how to make Salmon and Quinoa Salad with some process shots that I hope are helpful visuals! Don't forget to check out the recipe card at the bottom for the full recipe.
Step 1: Preheat oven to 400℉ (200°C) and prepare a baking sheet with parchment paper sprayed with olive oil. Arrange your salmon fillet on the parchment paper skin side down. Rub a little olive oil, salt, and pepper into your salmon.
Step 2: While the oven is heating, get started on your quinoa. Cook quinoa on the stove following the instructions on the package. Let it cool while the other components of the salad are prepared.
Step 3: Once the oven is heated, bake salmon for 12-15 minutes or until opaque and flaky and it reaches an internal temperature of 145 F. Let the salmon cool and flake it with a fork.
Step 4: While the salmon is cooking, dice the tomatoes, cucumber, and red onion into small pieces.
Step 5: To make lemon vinaigrette, combine the lemon juice, dijon mustard, Italian seasoning, salt, and pepper in a small bowl. Then drizzle in the extra virgin olive oil and whisk until it's emulsified.
Step 6: Combine the ingredients including the salmon, quinoa, tomatoes, cucumbers, and red onion in a large bowl. Pour the lemon vinaigrette on top of the mixture and toss with a wooden spoon to combine until the dressing coats everything.
Variations
One of the things I love most about this recipe is that it is so easy to customize! Below are some ideas but feel free to get creative with it.
- More Veggies - if you want to take this salad up a notch further, add more fresh vegetables. Use up what you have in the fridge! Red bell pepper, green beans, spinach, or broccoli work great.
- Spicy - add red pepper flakes or some black pepper to make it a bit spicier.
- Deluxe - fresh lemon zest, or feta cheese to take it up a notch!
Meal Prep and Storage
Meal prep
- Cook the quinoa and salmon and chop the vegetables ahead of time. Store everything in the fridge until ready to make the salad.
- Make the dressing ahead of time and store in an airtight container like these mason jars until the salad is made. The dressing will stay good in the fridge for up to 7 days.
Storage
Fridge: Store in the fridge in an airtight container for up to 3 days. The flavors of the dressing get even better as they soak in.
Registered Dietitian tip
Making recipes like this salmon & quinoa salad are a great way to have a balanced meal on the table in less than half an hour! While the salmon is in the oven and the quinoa cooks, you can chop the veggies and make the dressing so that everything is ready to combine at once.
FAQ
While healthy means something different to everyone, this recipe is a nourishing option. Salmon is a source of heart-healthy Omega-3 fatty acids that also support brain health and hormone health. Quinoa provides plant-protein and dietary fiber to support gut health, and tomatoes provide vitamin C and antioxidants. This recipe is also gluten-free, dairy-free, and contains no added sugars.
Yes! Quinoa is naturally gluten-free.
The best way is to use a cooking thermometer. The salmon should reach an internal temperature of 145℉ (63 C) at the thickest part of the fish. Alternatively, you can check to see if salmon is done cooking when it flakes easily with a fork.
Related
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I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram....I LOVE knowing there’s people out there trying out my recipes! 🙂 IG: @mallorythedietitian
I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram….I LOVE knowing there’s people out there trying out my recipes! 🙂 IG: @mallorythedietitian
📖 Recipe
Easy Salmon and Quinoa Salad with Lemon Vinaigrette
Equipment
- 1 saucepan
Ingredients
- 8 oz salmon fillet
- ½ cup quinoa, dry (about 1 ½ cups cooked)
- 1 cup cherry tomatoes, quartered
- ½ an English cucumber, chopped
- ¼ a red onion, chopped
- ¼ cup fresh parsley, chopped
To make the Lemon Herb Dressing
- ⅓ cup fresh squeezed lemon juice (juice of about 2 large lemons)
- ¼ cup extra virgin olive oil
- 1 tablespoon Dijon mustard
- ½ tablespoon Italian seasoning
- ¼ teaspoon salt (more to taste)
- ⅛ teaspoon black pepper (more to taste)
Instructions
- Preheat oven to 400℉ (200°C) and prepare a baking sheet with parchment paper sprayed with olive oil spray. Arrange your salmon fillet on the parchment paper skin side down. Rub a little olive oil, salt, and pepper into your salmon.
- Bake salmon for 12-15 minutes or until opaque and flaky and internal temperature reaches 145 ℉ (63°C). Let the salmon cool and flake it with a fork.
- While the salmon is in the oven, cook quinoa following the instructions on the package. Let it cool while the other components of the salad are prepared.
- Finely chop tomatoes, cucumber, red onion, and parsley.
- Make the dressing by combining the lemon juice, dijon mustard, Italian seasoning, and salt and pepper. Drizzle in the extra virgin olive oil and whisk until it's emulsified.
- Combine the ingredients including the salmon, quinoa, tomatoes, cucumbers, red onion, and parsley in a large bowl. Pour the lemon vinaigrette on top of the mixture and toss.
Sarah
I made this for me and my hubby last night and we both devoured it!!! I'm gonna use the dressing on other stuff too cause it's really yummy. Thank you!
Mallory
Hi Sarah,
Thank you for taking time to leave a review, it means so much to me to know that you loved the salmon & quinoa and especially the dressing! 😊 Please let me know if there are any recipes/recipe ideas you want me to share, I love getting ideas from my readers! Have a great day!
-Mallory