🥗🍋 Mediterranean Baked Salmon with Quinoa & Veggies

🌟 Introduction

Dinner is the meal where your body prepares to rest and recover. That means it should be light, nutritious, and easy to digest, while still being flavorful and satisfying.

This Mediterranean Baked Salmon recipe is the perfect choice:

🐟 Rich in omega-3 fatty acids (great for heart health).
🥦 Packed with colorful vegetables (fiber + antioxidants).
🍋 Flavored with lemon, herbs, and olive oil — no heavy sauces.
✅ Balanced with quinoa for plant-based protein and energy.

It’s a restaurant-style dinner you can make at home in under 30 minutes!

🛒 Ingredients (Serves 2–3)

Ingredient	Quantity	Why It’s Healthy
Salmon fillets	2 (about 150g each)	High in protein & omega-3s
Quinoa (uncooked)	1 cup	Gluten-free grain, protein-rich
Zucchini (sliced)	1 medium	Low-calorie, hydrating
Cherry tomatoes	1 cup	Antioxidants + vitamin C
Red onion (sliced)	½	Adds flavor + fiber
Bell pepper (any color, sliced)	1 medium	Rich in vitamin A & C
Olive oil	2 tbsp	Heart-healthy fats
Lemon juice	2 tbsp	Fresh flavor + vitamin C
Garlic (minced)	2 cloves	Anti-inflammatory
Fresh herbs (parsley, dill, or oregano)	2 tbsp	Mediterranean flavor
Salt & pepper	To taste	Balance flavors

👩‍🍳 Step-by-Step Cooking Guide

Step 1: Cook the quinoa

Rinse quinoa well to remove bitterness.
In a pot, add 1 cup quinoa + 2 cups water.
Bring to boil, then simmer for 12–15 minutes until fluffy.
Set aside.

Step 2: Prepare the salmon

Preheat oven to 190°C (375°F).
Place salmon fillets on a baking tray.
Drizzle with olive oil, lemon juice, garlic, salt, and pepper.
Add fresh herbs on top.

👉 Optional: place lemon slices over salmon for extra flavor.

Step 3: Roast the veggies

On the same tray (or a separate one), arrange zucchini, tomatoes, bell pepper, and onion.
Drizzle with olive oil, salt, and pepper.
Roast everything together for 15–18 minutes, until salmon flakes easily and veggies are tender.

Step 4: Assemble the plate

Place a serving of quinoa on each plate.
Add roasted vegetables.
Top with baked salmon fillet.
Garnish with parsley and an extra squeeze of lemon.

🌈 Variations

Vegetarian: Replace salmon with grilled halloumi or baked tofu.
Grain swap: Use couscous, bulgur, or brown rice instead of quinoa.
Spicy twist: Add chili flakes or harissa paste to the marinade.
Fruit addition: Add pomegranate seeds or orange slices for a sweet, refreshing touch.

✅ Health Benefits

Benefit	Why
Heart health	Salmon’s omega-3s + olive oil keep cholesterol in check
Weight management	High protein + fiber keep you full longer
Digestive health	Quinoa + veggies = rich in fiber
Immunity boost	Tomatoes, peppers, and lemon = vitamin C
Anti-inflammatory	Garlic, herbs, and omega-3s reduce inflammation

🕒 Quick Facts

Prep time: 10 minutes
Cooking time: 18 minutes
Total time: 28 minutes
Difficulty: Easy
Perfect for: Weeknight dinner, family meal, or meal prep

📌 Conclusion

This Mediterranean Baked Salmon with Quinoa & Veggies is the ultimate healthy dinner recipe. It’s light yet satisfying, packed with nutrients, and bursting with flavor from fresh herbs, olive oil, and lemon.

Instead of heavy sauces, it uses simple, wholesome ingredients that bring out natural flavors. Plus, it’s versatile — you can swap in different veggies, grains, or even add fruit for a refreshing twist.

👉 Whether you’re cooking for your family or just yourself, this dish is a nutritious way to end your day feeling satisfied but never heavy.

🥗🍋 Mediterranean Baked Salmon with Quinoa & Veggies – Full Dinner Guide