Salmon and quinoa bowl
Omega-3s from salmon and complete protein from quinoa: a balanced bowl made in a single pan, ideal after a session.
Nutrition values per serving, computed from the ingredients.
Ingredients
- check_circle250 g salmon fillet
- check_circle120 g quinoa
- check_circle100 g cucumber
- check_circle80 g fresh spinach
- check_circle14 g olive oil
- check_circle1 lemon, salt, pepper
Method
- 1Rinse the quinoa and cook it for 12 minutes in salted water.
- 2Pan-sear the salmon skin-side down for 4 minutes, then 3 minutes on the other side.
- 3Dice the cucumber and shred the spinach.
- 4Divide the quinoa, vegetables and flaked salmon between two bowls.
- 5Dress with olive oil and lemon juice, season and serve.
Omega-3s and complete protein in one bowl
This bowl pairs salmon, rich in protein and omega-3s, with quinoa, one of the few complete plant proteins: 35 g of protein, 41 g of carbs and 19 g of fat for 477 kcal. It is a balanced meal that ticks every box — quality protein, good fats, whole-grain carbs and vegetables — made in a single pan.
The salmon's omega-3s are its real asset: these fatty acids, which most people don't get enough of, support recovery and heart health. One or two oily-fish meals a week is a good habit for any athlete.
A balanced meal, adaptable
At 477 kcal, this bowl is ideal during a maintenance phase or after a session. Since salmon is naturally fatty, most of the fat comes from it: no need to add more. For cutting, reduce the quinoa and oil a little; for bulking, increase the quinoa and add avocado. The salmon stays the protein constant.
Cooking the salmon just right
Salmon is best slightly pink in the centre: pan-seared skin-side down for 4 minutes then 3 minutes on the other side, it stays tender. Overcooked, it turns dry and loses its softness. Rinse the quinoa well before cooking to remove its bitterness, and dress the bowl with lemon and a little olive oil at the end.
Prepping it ahead and varying it
Quinoa is batch cooking's best ally: cook a big quantity at the start of the week, it keeps for 4 days chilled and serves as a base for several bowls. The salmon can be cooked to order or prepped ahead; cold as a packed lunch, this bowl stays excellent, like a fish quinoa salad.
The salmon + quinoa base takes a thousand variations: edamame, cucumber, avocado, spinach, beetroot or chickpeas depending on your mood and the season. A yogurt-and-lemon sauce, a dash of soy sauce or a light dressing completely change the dish's character. You eat balanced all week without ever serving the same bowl twice.
What to pair it with
Love salmon and balanced bowls? These recipes extend the same idea.
Key takeaways
- 35 g protein, salmon omega-3s, complete quinoa: a genuinely balanced bowl.
- The fat comes from the salmon: no need to add much more.
- Sear the salmon 4 + 3 min to keep it tender, not dry.
- Rinse the quinoa before cooking to remove its bitterness.
Frequently asked questions
Is salmon too fatty for muscle building?
No: its fat is mostly beneficial omega-3s. It is more calorie-dense than white fish, so portion it in strict cutting, but it is an excellent source of protein and good fats, ideal for balance and bulking.
Does quinoa contain enough protein?
It provides about 4-5 g of protein per 100 g cooked, less than meat, but it is a complete protein (all essential amino acids). Combined with the salmon here, the total reaches 35 g of protein per serving, more than enough.
Can you use frozen salmon?
Yes, frozen salmon is nutritionally equivalent to fresh. Thaw it in the fridge, pat it dry well before searing so it browns instead of boiling, and cook it like fresh salmon.
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