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This Omega-3 Rich Salmon Bowl is a nourishing and indulgent meal that comes together in about 30 minutes. It features perfectly seared salmon, fluffy quinoa, fresh vegetables, and a zesty lemon-tahini drizzle. The balance of flavors and textures makes it a satisfying lunch or dinner that’s also great for meal prep.

Why You’ll Love This Omega-3 Rich Salmon Bowl

Flavor & texture adventure: Every bite offers a mix of rich salmon, nutty quinoa, crisp veggies, and creamy sauce.
Quick assembly: Have a restaurant-quality meal ready in about 30 minutes with simple parallel prep.
Meal-prep friendly: Components can be customized and prepared ahead for easy lunches all week.
Nutritious & satisfying: Packed with omega-3s, fiber, and fresh ingredients that fuel your body.

Ingredients & Tools

2 salmon fillets (about 150 g each), skin-on or skinless
1 tbsp olive oil
1 tsp smoked paprika
½ tsp garlic powder
½ tsp sea salt
¼ tsp black pepper
1 cup uncooked quinoa
2 cups water or vegetable broth
1 large avocado, sliced
1 small cucumber, diced
¼ red onion, thinly sliced
2 cups baby spinach or mixed greens
2 tbsp tahini
3 tbsp fresh lemon juice
1 tbsp maple syrup or honey
1 small clove garlic, minced
2-3 tbsp warm water
1 tbsp toasted sesame seeds (for garnish)
Fresh dill or parsley for garnish (optional)

Tools: Medium saucepan with lid, large non-stick skillet, small mixing bowl, whisk

Notes: Using good-quality, fresh salmon makes all the difference. Don’t skip toasting your quinoa before cooking; it brings out a lovely, nutty flavor.

Nutrition (per serving)

Calories:	620 kcal
Protein:	35 g
Fat:	32 g
Carbs:	48 g
Fiber:	10 g

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

Before You Start: Tips & Ingredient Notes

What type of salmon should I use? I prefer wild-caught sockeye or coho salmon for their robust flavor and firmer texture, but Atlantic salmon works wonderfully too. If your fillets are cold from the fridge, let them sit at room temperature for 10-15 minutes before cooking—this helps them cook more evenly.
Do I have to use quinoa? Not at all! This bowl is very adaptable. Brown rice, farro, or even couscous would be delicious. Just adjust cooking times according to the grain you choose.
My tahini sauce is too thick—help! This is super common. The trick is to add warm water, one tablespoon at a time, while whisking vigorously. The sauce will first seize up, then magically become smooth and pourable.
Can I prepare components ahead? Absolutely. Cook the quinoa, make the sauce, and chop the veggies (except avocado) up to 3 days in advance. Store everything separately in airtight containers in the fridge.

How to Make Omega-3 Rich Salmon Bowl

Step 1: Start by cooking your quinoa. Add the uncooked quinoa to your dry saucepan over medium heat. Toast it for 3-4 minutes, stirring frequently, until it becomes fragrant and makes a faint popping sound. This step is a game-changer—it deepens the flavor so much. Then, add the water or broth, bring to a boil, reduce the heat to low, cover, and simmer for about 15 minutes. You’ll know it’s done when the grains are tender and the liquid is absorbed. Remove it from the heat and let it sit, covered, for 5 minutes. Then fluff it with a fork.

Step 2: While the quinoa is cooking, pat your salmon fillets completely dry with paper towels. This is crucial for getting a beautiful sear instead of a steam. In a small bowl, mix the smoked paprika, garlic powder, salt, and black pepper. Rub this spice mix evenly over all sides of the salmon fillets.

Step 3: Heat the olive oil in your large non-stick skillet over medium-high heat. Once the oil is shimmering hot, carefully place the salmon fillets in the pan, skin-side up if they have skin. You should hear a satisfying sizzle. Cook for 4-6 minutes without moving them, until a golden-brown crust forms on the bottom. The edges will start to look opaque.

Step 4: Gently flip the salmon fillets. If they have skin, they will now be skin-side down. Cook for another 2-4 minutes, depending on thickness. For medium, you’re aiming for an internal temperature of about 125°F (52°C)—the salmon should flake easily with a fork but still be moist and slightly translucent in the very center. Remove the salmon from the pan and let it rest on a plate.

Step 5: Now, make your lemon-tahini sauce. In your small mixing bowl, combine the tahini, fresh lemon juice, maple syrup, and minced garlic. Whisk it together—it will look thick and almost lumpy at first, which is totally normal. Now, slowly add the warm water, one tablespoon at a time, whisking continuously. After 2-3 tablespoons, the sauce will suddenly become smooth, creamy, and perfectly pourable. Season with a pinch of salt to taste.

Step 6: It’s assembly time! Divide the cooked quinoa between two bowls as your base. Top each with a handful of fresh baby spinach. Then, artfully arrange your flaked salmon, sliced avocado, diced cucumber, and thinly sliced red onion over the greens. The goal is a little bit of everything in each bite.

Step 7: Finish your beautiful bowls by generously drizzling the lemon-tahini sauce over everything. Don’t be shy with it! Finally, sprinkle with toasted sesame seeds and a bit of fresh dill or parsley if you’re using it. Serve immediately while the quinoa is still warm and the salmon is flaky and tender.

Storage & Freshness Guide

Fridge: Store components separately in airtight containers for up to 3 days. Wait to slice avocado until serving.
Freezer: Cooked quinoa and salmon freeze well for up to 2 months. Thaw in fridge before reheating.
Reviving: Gently reheat quinoa and salmon. Refresh sauce with a splash of warm water if needed.

Serving Suggestions

Complementary Dishes

A simple side of roasted asparagus — The earthy, slightly charred flavor of asparagus pairs wonderfully with the rich salmon and bright tahini sauce, adding another lovely texture to your meal.
Quick-pickled radishes or carrots — A tangy, crunchy quick-pickle cuts through the richness of the bowl beautifully and takes just minutes to prepare with some vinegar, water, and sugar.
Garlic sautéed kale — For an extra dose of greens, some garlicky kale works a treat. It complements the spinach in the bowl and adds a wonderful savory depth.

Drinks

A crisp, dry Sauvignon Blanc — The wine’s citrusy and herbal notes are a fantastic match for the lemon in the sauce and the fresh vegetables, cleansing the palate between bites.
Sparkling water with lemon and mint — For a non-alcoholic option, this bubbly, refreshing drink enhances all the fresh flavors in the bowl without overpowering them.
Iced green tea with a hint of ginger — The slight bitterness and gentle spice provide a lovely, soothing contrast to the meal’s creamy and rich elements.

Something Sweet

Lemon sorbet with fresh berries — This light and zesty dessert continues the citrus theme from the bowl and feels incredibly refreshing after a satisfying savory meal.
A small square of dark chocolate — A piece of high-quality dark chocolate (70% or higher) is the perfect simple, rich finish that doesn’t leave you feeling overly full.
Almond and orange biscotti — The nutty, crunchy biscotti dipped in a final cup of tea or coffee provides a lovely, subtle sweetness to end your dining experience.

Top Mistakes to Avoid

Mistake: Not drying the salmon before seasoning. Any surface moisture will steam the fish instead of letting it sear properly, and you’ll miss out on that delicious, crispy exterior. Always pat it thoroughly with paper towels.
Mistake: Overcooking the salmon. Salmon continues to cook after you take it off the heat (carryover cooking). I’ve messed this up before too—taking it a minute or two too far can turn it from moist and flaky to dry and chalky. It’s better to err on the side of slightly underdone.
Mistake: Adding cold water to the tahini sauce. This almost guarantees a broken, grainy sauce. Always use warm water, which helps the tahini emulsify smoothly into a creamy dressing.
Mistake: Skipping the quinoa toasting step. It adds only a few minutes but makes a world of difference in flavor, giving the grain a lovely, nutty depth that raw quinoa just doesn’t have.

Expert Tips

Tip: For an extra flavor boost, marinate the salmon. After patting it dry and adding the dry rub, you can squeeze a little extra lemon juice over it and let it sit for 10-15 minutes. This subtly infuses the fish with brightness.
Tip: Customize your bowl with different crunchy elements. Think toasted walnuts, pumpkin seeds, or even some crispy chickpeas. They add a wonderful textural contrast that makes each bite more interesting.
Tip: Make a double batch of the lemon-tahini sauce. It keeps well in the fridge for up to a week and is fantastic on salads, roasted vegetables, or even as a sandwich spread.
Tip: If you’re using skin-on salmon, don’t discard the skin after cooking! Once the fillets are out of the pan, you can return the skin to the hot skillet and press it down with a spatula until it’s super crispy—a delicious, salty garnish for your bowl.

FAQs

Can I use frozen salmon for this recipe?
Absolutely, you can. The key is to thaw it properly. Move it from the freezer to the fridge the night before you plan to cook. Never thaw salmon at room temperature or in water, as this can compromise its texture. Once fully thawed, pat it very dry before seasoning and cooking. The results will be nearly identical to fresh.

My tahini sauce is bitter. What happened?
Tahini can vary a lot by brand, and some are naturally more bitter than others. The good news is you can balance it out! A little more maple syrup or honey will counteract the bitterness beautifully. Also, make sure you’re using fresh lemon juice, not bottled, as bottled juice can sometimes have an off, metallic taste that amplifies bitterness.

How long do the leftovers keep?
Assembled bowls are best eaten immediately. However, you can store all the components separately in airtight containers in the fridge for up to 3 days. I’d wait to slice the avocado until you’re ready to serve to prevent browning. Gently reheat the quinoa and salmon before assembling a new bowl.

Can I make this recipe vegan?
You sure can! For the salmon, you could substitute pan-seared or baked tofu or tempeh, marinated in the same spice rub. For a fishier flavor, you can add a tiny bit of crumbled nori sheet to the marinade. The rest of the bowl and the sauce are already plant-based, so it’s a very easy swap.

The bottom of my salmon stuck to the pan. How do I prevent this?
This usually means the pan wasn’t hot enough when you added the fish, or you tried to move it too soon. Ensure your oil is shimmering and hot before the salmon goes in. Then, have patience—let it cook undisturbed for those first 4-5 minutes to allow a crust to form. A proper crust will release naturally from the pan when it’s ready.

Omega 3 Rich Salmon Bowl

Cost Level $$

Category Salmon Recipes

Difficulty High

Cuisine Mediterranean, fusion

Servings 2

Total Time 35 minutes

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Make this delicious Omega-3 Rich Salmon Bowl in 30 minutes! Packed with flavor and healthy fats, it's perfect for lunch or dinner. Get the easy recipe now!

Ingredients

For the salmon:

2 salmon fillets (about 150 g each, skin-on or skinless)
1 tbsp olive oil
1 tsp smoked paprika
½ tsp garlic powder
½ tsp sea salt
¼ tsp black pepper

For the quinoa:

1 cup uncooked quinoa
2 cups water or vegetable broth

For the vegetables:

1 large avocado (sliced)
1 small cucumber (diced)
¼ red onion (thinly sliced)
2 cups baby spinach or mixed greens

For the lemon-tahini sauce:

2 tbsp tahini
3 tbsp fresh lemon juice
1 tbsp maple syrup or honey
1 small clove garlic (minced)
2-3 tbsp warm water

For garnish:

1 tbsp toasted sesame seeds
Fresh dill or parsley (optional)

Instructions

01
Start by cooking your quinoa. Add the uncooked quinoa to your dry saucepan over medium heat. Toast it for 3-4 minutes, stirring frequently, until it becomes fragrant and makes a faint popping sound. Then, add the water or broth, bring to a boil, reduce the heat to low, cover, and simmer for about 15 minutes. You'll know it's done when the grains are tender and the liquid is absorbed. Remove it from the heat and let it sit, covered, for 5 minutes. Then fluff it with a fork.
02
While the quinoa is cooking, pat your salmon fillets completely dry with paper towels. In a small bowl, mix the smoked paprika, garlic powder, salt, and black pepper. Rub this spice mix evenly over all sides of the salmon fillets.
03
Heat the olive oil in your large non-stick skillet over medium-high heat. Once the oil is shimmering hot, carefully place the salmon fillets in the pan, skin-side up if they have skin. Cook for 4-6 minutes without moving them, until a golden-brown crust forms on the bottom. The edges will start to look opaque.
04
Gently flip the salmon fillets. If they have skin, they will now be skin-side down. Cook for another 2-4 minutes, depending on thickness. For medium, you're aiming for an internal temperature of about 125°F (52°C)—the salmon should flake easily with a fork but still be moist and slightly translucent in the very center. Remove the salmon from the pan and let it rest on a plate.
05
Now, make your lemon-tahini sauce. In your small mixing bowl, combine the tahini, fresh lemon juice, maple syrup, and minced garlic. Whisk it together—it will look thick and almost lumpy at first, which is totally normal. Now, slowly add the warm water, one tablespoon at a time, whisking continuously. After 2-3 tablespoons, the sauce will suddenly become smooth, creamy, and perfectly pourable. Season with a pinch of salt to taste.
06
It's assembly time! Divide the cooked quinoa between two bowls as your base. Top each with a handful of fresh baby spinach. Then, artfully arrange your flaked salmon, sliced avocado, diced cucumber, and thinly sliced red onion over the greens. The goal is a little bit of everything in each bite.
07
Finish your beautiful bowls by generously drizzling the lemon-tahini sauce over everything. Finally, sprinkle with toasted sesame seeds and a bit of fresh dill or parsley if you're using it. Serve immediately while the quinoa is still warm and the salmon is flaky and tender.