This Salmon and Quinoa Salad is made with tender salmon, fluffy quinoa, crunchy cucumbers, tomatoes, and a zesty lemon vinaigrette that is key to pulling the flavors together.
A perfect option for an easy weeknight lunch or dinner. It might just be your new favorite way to use up leftover salmon! 😊
This salmon recipe was inspired by my Mediterranean Quinoa Salad and it pairs great with an Apple and Cucumber Smoothie - one of my favorite ways as a dietitian to get in plenty of nourishing ingredients.
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Why You'll Love This Recipe
- Easy - if cooking salmon intimidates you, this is your sign! It's one of the easiest proteins to prepare in the oven.
- Quick - dinner will be on the table in about 30 minutes total.
- Flavorful - this salmon salad is proof that sometimes simplicity is the most delicious option. The flavor comes from natural ingredients and the star of the show is the zesty flavors of the lemon vinaigrette that ties everything together.
- Nutrition - salmon is a source of heart-healthy Omega-3 fatty acids that also support brain health and hormone health. Quinoa is a source of 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.
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 and suggest using fresh salmon if possible. Get salmon at the seafood counter if possible. If frozen is more accessible, that works too! If using frozen salmon, thaw it before cooking.
- Quinoa - Use your favorite variety of quinoa - white, red, black, or tricolor quinoa. 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. In fact, nutty quinoa is 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.
- Tomatoes - Tomatoes are a great addition for a pop of sweetness and are rich in lycopene, an antioxidant that gives tomatoes their red color. I use grape tomatoes or cherry tomatoes for this recipe.
- Red Onion -Red onion adds another pop of color and a bit of a peppery flavor. If you prefer, feel free to use a shallot that is milder in flavor.
- Parsley - a fresh herb to add flavor and color.
Dressing Ingredients
- Lemon Juice - I suggest using fresh squeezed lemon juice over bottled lemon juice for this one. The fresh lemon makes the dressing have an amazing zesty flavor that brings this whole salad together perfectly.
- Extra Virgin Olive Oil - High in oleic acid, Omega-9 fatty acids, and essential for adding a robust flavor that combines perfectly with the fresh lemon!
- Italian Seasoning - You can absolutely 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!
- Salt & Pepper - To taste
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 greased parchment paper. Arrange your salmon fillet on the parchment paper skin side down. Rub a little olive oil, salt, and pepper into your salmon.
Step 2 - Bake salmon for 17-20 minutes or until opaque and flaky. Let the salmon cool and flake it with a fork.
Step 3 - While the salmon is baking, 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 4 -Finely chop tomatoes, cucumber, red onion, and parsley.
Step 5 - To make lemon vinaigrette: in a small bowl, whisk together lemon juice, dijon mustard, Italian seasoning, and salt and pepper. 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, red onion, and parsley in a large bowl.
Step 7 - Pour the lemon vinaigrette on top of the mixture and toss with a wooden spoon to combine until the dressing coats everything.
Hint: if possible, use freshly squeezed lemon juice for best results!
Variations
One of the things I love most about this recipe is that you can customize it to your taste. Below are some ideas, but feel free to get creative!
- 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
Many people know that salmon contains heart-healthy Omega-3 fatty acids. But did you know that Omega-3s have also been shown to support brain health and hormone health, too? And they're essential which means you can only get them from your diet. Salmon provides even more nutrition than just healthy fats. It also contains nutrients like selenium, vitamins B12 and B6, and high-quality protein. Aim to consume two 4-ounce servings of salmon per week to help meet your Omega-3 needs.
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℉ 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.
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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
📖 Recipe
Easy Salmon and Quinoa Salad with Lemon Vinaigrette
Equipment
- 1 small pot
- 1 small mixing bowl or mason jar
- 1 whisk
- 1 set measuring cups and spoons
Ingredients
- 8 oz salmon fillet
- ½ cup quinoa, dry (about 1 ½ cups cooked)
- 1 cup grape tomatoes, chopped
- 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 greased parchment paper. 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 18-20 minutes or until opaque and flaky. Let the salmon cool and flake it with a fork.
- While the salmon is cooking, 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.
- Finely chop tomatoes, cucumber, red onion, and parsley.
Make the Dressing
- To make lemon vinaigrette: in a small bowl, whisk together lemon juice, dijon mustard, Italian seasoning, and salt and pepper. Then drizzle in the extra virgin olive oil and whisk until it's emulsified.
Assemble the Salad
- 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 with a wooden spoon until the dressing coats everything.
Video
Notes
Nutrition
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
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