Jump to Recipe

This Heart-Healthy Salmon Dinner is a complete, nourishing meal that feels indulgent yet light. Tender salmon, roasted vegetables, and herby quinoa come together on one pan for easy cleanup and vibrant flavor. It’s a simple, restaurant-worthy dish perfect for any night.

Recipe Overview

Why You’ll Love This Heart-Healthy Salmon Dinner

Complete & balanced: Protein, grains, and veggies cook together on one pan.
Vibrant restaurant flavors: A zesty lemon, garlic, and dill marinade makes everything sing.
Adaptable ingredients: Swap vegetables or grains based on what you have available.
Feel-good finish: Light yet satisfying, it leaves you energized and content.

Ingredients & Tools

2 salmon fillets (about 150-180 g each), skin-on
1 large lemon
2 cloves garlic, minced
1 tbsp fresh dill, chopped
1 tbsp olive oil
1/2 tsp sea salt
1/4 tsp black pepper
100 g uncooked quinoa
200 g asparagus, woody ends trimmed
150 g cherry tomatoes
1 small red onion, sliced

Tools: A large baking sheet, parchment paper, a small bowl for mixing, a fine-mesh sieve for rinsing quinoa.

Notes: Use fresh, firm salmon fillets and always rinse quinoa to remove its bitter coating.

Nutrition (per serving)

Calories:	520 kcal
Protein:	35 g
Fat:	22 g
Carbs:	45 g
Fiber:	8 g

Serves: 2 | Prep Time: 15 minutes | Cook Time: 20 minutes | Total Time: 35 minutes

Before You Start: Tips & Ingredient Notes

Pat that salmon dry! This is the single most important step for getting a beautifully crisp skin. Use paper towels to thoroughly dry both the flesh and the skin side right before seasoning.
Don’t be shy with the lemon. We’re using both the zest and the juice. The zest packs an incredible aromatic punch, while the juice adds the necessary acidity to balance the rich salmon and sweet roasted veggies.
Cut your vegetables uniformly. Try to chop the asparagus and onion into similar-sized pieces so they roast evenly. Nobody wants a mix of charred bits and undercooked, crunchy ones.
Rinse your quinoa until the water runs clear. I know it seems like a small step, but it removes saponin, a natural compound that can make quinoa taste soapy or bitter. A quick rinse ensures a neutral, nutty flavor.

How to Make Heart-Healthy Salmon Dinner

Step 1: First, preheat your oven to 200°C (400°F) and line a large baking sheet with parchment paper. While that’s heating up, rinse the quinoa thoroughly in a fine-mesh sieve under cold running water. You’ll notice the water going from cloudy to clear—that’s how you know it’s ready. Set it aside to drain while you prepare the marinade and vegetables.

Step 2: Now, let’s make the simple marinade. In a small bowl, combine the olive oil, minced garlic, chopped dill, the zest of half the lemon, and the juice from that same half. Add the sea salt and black pepper. Give it a good whisk until it’s emulsified and fragrant. This is your flavor powerhouse!

Step 3: Time to prep the salmon and veggies. Pat the salmon fillets completely dry with paper towels. Place them skin-side down on one side of the prepared baking sheet. Arrange the asparagus, cherry tomatoes, and sliced red onion around them in a single layer. Drizzle about two-thirds of the lemon-dill marinade over the vegetables and toss them with your hands to coat everything evenly.

Step 4: Take the remaining third of the marinade and brush it generously over the top and sides of the salmon fillets. Make sure every bit of that salmon flesh is covered. The marinade will seep into the fish, keeping it incredibly moist and infusing it with flavor as it roasts.

Step 5: Sprinkle the drained, uncooked quinoa evenly over the vegetables on the baking sheet. This is the clever part—the quinoa will cook in the juices released from the salmon and vegetables, absorbing all that amazing flavor. Carefully pour 180 ml of water or vegetable broth around the edges of the pan (try to avoid pouring it directly over the salmon skin if you want it to stay crisp).

Step 6: Place the baking sheet in the preheated oven and roast for 18-20 minutes. You’ll know it’s done when the salmon is opaque and flakes easily with a fork, the quinoa has absorbed all the liquid and is fluffy, and the vegetables are tender with a few caramelized, roasted spots.

Step 7: Once out of the oven, let the pan rest for a couple of minutes. This allows the quinoa to firm up a bit and the salmon to reabsorb its juices. Right before serving, squeeze the juice from the remaining half lemon over the entire dish for a final burst of freshness. Divide between two plates and enjoy immediately!

Storage & Freshness Guide

Fridge: Store leftovers in an airtight container for up to 2 days. Reheat gently to avoid drying.
Freezer: Not recommended; salmon and quinoa texture suffer upon thawing.
Reviving: Reheat in a covered skillet with a splash of water to steam and refresh.

Serving Suggestions

Complementary Dishes

A simple arugula salad with a lemon vinaigrette — The peppery arugula provides a fresh, crisp contrast to the rich, warm salmon and quinoa.
Creamy avocado slices sprinkled with flaky salt — The cool, buttery texture of the avocado is a dream alongside the flaky fish and adds healthy fats.
Garlic sautéed spinach or kale — An easy way to get an extra dose of greens that complements the existing flavors without overpowering them.

Drinks

A crisp, dry Sauvignon Blanc — Its citrusy notes will mirror the lemon in the dish and cut through the richness of the salmon beautifully.
Sparkling water with cucumber and mint — A refreshing, non-alcoholic option that cleanses the palate between bites and feels incredibly light.
Iced green tea with a slice of lemon — The subtle, earthy bitterness of the tea pairs wonderfully with the savory, herby notes of the dinner.

Something Sweet

Fresh berries with a dollop of Greek yogurt — A light, tangy, and naturally sweet ending that feels perfectly in keeping with the healthy theme.
Dark chocolate squares with orange zest — Just a small piece of high-cocoa chocolate provides a rich, satisfying finish without being too heavy.
Lemon sorbet — It’s a bright, palate-cleansing dessert that echoes the citrus flavors from the main course in the most delightful way.

Top Mistakes to Avoid

Overcooking the salmon. Salmon continues to cook for a minute or two after it comes out of the oven. If you wait until it’s completely opaque in the center in the oven, it’ll be dry by the time you eat it. Pull it out when it’s still slightly translucent in the very center.
Crowding the baking sheet. If you pack everything in too tightly, the vegetables will steam instead of roast. You want a single layer with a little space between pieces to get those delicious, caramelized edges.
Skipping the quinoa rinse. I’ve messed this up before too, thinking it wouldn’t make a difference.

Heart Healthy Salmon Dinner

Cost Level $$

Category Salmon Recipes

Difficulty Medium

Cuisine Mediterranean, global

Servings 2

Total Time 35 minutes

Dark Mode

Keep Screen On

Make this easy Heart-Healthy Salmon Dinner with salmon, quinoa, and roasted veggies on one pan. Ready in 35 minutes! Get the simple recipe here.

Ingredients

For the marinade and main ingredients:

2 salmon fillets (about 150-180 g each, skin-on)
1 large lemon
2 cloves garlic (minced)
1 tbsp fresh dill (chopped)
1 tbsp olive oil
1/2 tsp sea salt
1/4 tsp black pepper
100 g uncooked quinoa
200 g asparagus (woody ends trimmed)
150 g cherry tomatoes
1 small red onion (sliced)

Instructions

01
First, preheat your oven to 200°C (400°F) and line a large baking sheet with parchment paper. While that’s heating up, rinse the quinoa thoroughly in a fine-mesh sieve under cold running water. You’ll notice the water going from cloudy to clear—that’s how you know it’s ready. Set it aside to drain while you prepare the marinade and vegetables.
02
Now, let’s make the simple marinade. In a small bowl, combine the olive oil, minced garlic, chopped dill, the zest of half the lemon, and the juice from that same half. Add the sea salt and black pepper. Give it a good whisk until it’s emulsified and fragrant. This is your flavor powerhouse!
03
Time to prep the salmon and veggies. Pat the salmon fillets completely dry with paper towels. Place them skin-side down on one side of the prepared baking sheet. Arrange the asparagus, cherry tomatoes, and sliced red onion around them in a single layer. Drizzle about two-thirds of the lemon-dill marinade over the vegetables and toss them with your hands to coat everything evenly.
04
Take the remaining third of the marinade and brush it generously over the top and sides of the salmon fillets. Make sure every bit of that salmon flesh is covered. The marinade will seep into the fish, keeping it incredibly moist and infusing it with flavor as it roasts.
05
Sprinkle the drained, uncooked quinoa evenly over the vegetables on the baking sheet. This is the clever part—the quinoa will cook in the juices released from the salmon and vegetables, absorbing all that amazing flavor. Carefully pour 180 ml of water or vegetable broth around the edges of the pan (try to avoid pouring it directly over the salmon skin if you want it to stay crisp).
06
Place the baking sheet in the preheated oven and roast for 18-20 minutes. You’ll know it’s done when the salmon is opaque and flakes easily with a fork, the quinoa has absorbed all the liquid and is fluffy, and the vegetables are tender with a few caramelized, roasted spots.
07
Once out of the oven, let the pan rest for a couple of minutes. This allows the quinoa to firm up a bit and the salmon to reabsorb its juices. Right before serving, squeeze the juice from the remaining half lemon over the entire dish for a final burst of freshness. Divide between two plates and enjoy immediately!