Baked Salmon and Quinoa Bowl
This baked salmon and quinoa bowl is a nutrient-packed, blood pressure-friendly lunch option that’s as delicious as it is healthy.
Featuring omega-3-rich salmon, fiber-filled quinoa, and steamed asparagus, this meal supports heart health while keeping you satisfied.
With minimal seasoning and natural flavors, this lunch is perfect for anyone looking to maintain a balanced diet.
| Prep, cook, and total time | Calories per serving |
|---|---|
| Prep Time: 10 minutes Cook Time: 20 minutes Total Time: 30 minutes | Approximately 400 calories Salmon (4 oz): ~200 calories Quinoa (½ cup cooked): ~110 calories Asparagus (5 spears): ~20 calories Olive oil (1 tsp): ~40 calories Lemon juice: ~5 calories |
Ingredients
- 4 oz salmon fillet
- ½ cup cooked quinoa
- 5 asparagus spears, steamed
- 1 teaspoon olive oil
- 1 teaspoon lemon juice
- Optional: A pinch of black pepper for seasoning
- Optional: Fresh parsley for garnish
Instruction
- Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper.
- Place the salmon fillet on the baking sheet and drizzle with olive oil and lemon juice. Add a pinch of black pepper if desired.
- Bake the salmon for 15–20 minutes, or until it flakes easily with a fork.
- While the salmon cooks, steam the asparagus and prepare the cooked quinoa.
- Assemble the bowl by adding quinoa as the base, placing the baked salmon on top, and arranging the steamed asparagus on the side. Garnish with fresh parsley if desired.
- Serve warm and enjoy this wholesome, heart-healthy lunch.
Photos
Extra tips
Flavor variations
- Herb Infusion: Add fresh dill or rosemary to the salmon before baking for extra flavor.
- Grain Swap: Replace quinoa with brown rice or farro for a different texture.
- Zest It Up: Grate lemon zest over the finished dish for a citrusy aroma.
- Veggie Boost: Add roasted cherry tomatoes or sautéed mushrooms to the bowl.
Storage tips
- Store leftover salmon and quinoa in separate airtight containers in the refrigerator for up to 2 days.
- Reheat gently in the microwave or on the stovetop to avoid drying out the salmon.
- Steam asparagus fresh before serving for the best texture and flavor.
Nutritional insight
- Salmon is rich in omega-3 fatty acids, which support heart health and lower blood pressure.
- Quinoa provides fiber and plant-based protein, promoting digestive and cardiovascular health.
- Asparagus is high in potassium and antioxidants, helping to reduce blood pressure.
- Olive oil adds healthy fats that enhance the dish’s heart-protective benefits.
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