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This Protein-Packed Salmon Bowl is a vibrant, complete meal that’s both nourishing and delicious. It features flaky salmon, hearty quinoa, crisp vegetables, and a creamy dill dressing. Perfect for weeknights or meal prep, it’s flexible and always satisfying.

Why You’ll Love This Protein-Packed Salmon Bowl

Complete & Balanced: Lean protein, complex carbs, healthy fats, and fresh veggies in one bowl.
Incredible Textures: Tender salmon, fluffy quinoa, crisp cucumber, and creamy avocado.
Meal Prep Friendly: Prep components ahead for quick assembly during busy weeks.
Endlessly Customizable: Swap grains, veggies, or adjust the dressing to your taste.

Ingredients & Tools

2 salmon fillets (about 150 g each), skin-on or skinless
1 cup uncooked quinoa
2 cups water or vegetable broth
1 large avocado, sliced
1 English cucumber, diced
1 cup cherry tomatoes, halved
1/2 red onion, thinly sliced
2 tbsp olive oil
1 tsp smoked paprika
1/2 tsp garlic powder
Salt and black pepper to taste
1/4 cup Greek yogurt
2 tbsp fresh lemon juice
1 tbsp maple syrup or honey
1 tsp Dijon mustard
2 tbsp fresh dill, chopped
1 tbsp capers (optional, for garnish)

Tools: Medium saucepan, large non-stick skillet, small mixing bowl, sharp knife, cutting board

Notes: Skin-on salmon fillets are preferred for crispy skin, but skinless works too. Cooking quinoa in broth adds savory depth.

Nutrition (per serving)

Calories:	620 kcal
Protein:	35 g
Fat:	28 g
Carbs:	55 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’s the best salmon to use? I typically go for Atlantic or sockeye salmon fillets that are about 1-inch thick. Thicker fillets are harder to overcook, which means you’ll get that perfect, tender interior. If your fillets are very uneven in thickness, you can gently press the thicker parts with your hand to even them out a bit.
Do I have to use quinoa? Not at all! This bowl is wonderfully adaptable. Brown rice, farro, or even couscous would be lovely here. Just adjust the cooking time and liquid according to your grain of choice. The key is having a fluffy, neutral base that soaks up the dressing nicely.
Can I make the dressing ahead? Absolutely—in fact, I encourage it. The flavors in that creamy yogurt-lemon-dill dressing meld and improve if you let it sit for at least 30 minutes. Just give it a good stir before you drizzle it over your bowls.
What if I don’t have fresh dill? While fresh dill has a bright, grassy flavor that’s hard to beat, you can use 1 teaspoon of dried dill in a pinch. The flavor will be a little more muted, so you might want to add a little extra fresh parsley or chives to brighten it up.

How to Make Protein-Packed Salmon Bowl

Step 1: First, let’s cook the quinoa. Rinse 1 cup of quinoa thoroughly in a fine-mesh strainer under cold water—this removes any natural bitterness. Add it to a medium saucepan with 2 cups of water or broth and a pinch of salt. Bring it to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes. You’ll know it’s done when the grains are tender and have released little white “tails.” Remove it from the heat and let it sit, covered, for 5 minutes. Then fluff it gently with a fork.

Step 2: While the quinoa is cooking, prepare your vegetables and the dressing. Dice the cucumber, halve the cherry tomatoes, thinly slice the red onion, and slice the avocado. For the dressing, in a small bowl, whisk together the Greek yogurt, lemon juice, maple syrup, Dijon mustard, and chopped fresh dill until smooth. Season with a pinch of salt and pepper. If it seems too thick, you can thin it with a teaspoon of water or more lemon juice. Set this aside.

Step 3: Now, pat the salmon fillets completely dry with paper towels. This is crucial for getting a beautiful sear instead of steaming the fish. Season both sides generously with salt, black pepper, smoked paprika, and garlic powder. Heat 1 tablespoon of olive oil in a large non-stick skillet over medium-high heat. Once the oil is shimmering, carefully place the salmon in the pan, skin-side down if using skin-on.

Step 4: Cook the salmon for about 4-6 minutes on the first side, without moving it, until the skin is super crispy and the flesh is opaque about two-thirds of the way up the sides. You can gently lift a corner to check the color. Then, flip the fillets and cook for another 1-3 minutes on the second side, until just cooked through. The internal temperature should read 145°F (63°C) if you have a thermometer. Be careful not to overcook it—the salmon will continue to carryover cook a bit after you remove it from the pan.

Step 5: It’s assembly time! Divide the fluffy quinoa between two bowls. Flake the cooked salmon into large, beautiful chunks and arrange it over the quinoa. Artfully arrange your prepared vegetables—the cucumber, tomatoes, red onion, and avocado slices—around the salmon. The goal is a little bit of everything in each bite.

Step 6: Finally, drizzle that gorgeous, creamy dill dressing generously over the entire bowl. If you’re using them, sprinkle a few capers over the top for a lovely briny punch. Give it one last crack of black pepper, and your Protein-Packed Salmon Bowl is ready to devour. I like to serve it immediately while the salmon is still warm and the quinoa is fluffy.

Storage & Freshness Guide

Fridge: Store components separately in airtight containers for up to 3 days.
Freezer: Freeze cooked salmon and quinoa for up to 1 month; thaw in fridge before reheating.
Reviving: Gently reheat salmon and quinoa; add fresh veggies and dressing just before serving.

Serving Suggestions

Complementary Dishes

A simple arugula salad with lemon vinaigrette — The peppery arugula provides a sharp, fresh contrast that cuts through the richness of the salmon beautifully.
Roasted asparagus or broccoli — Tossing some extra veggies with olive oil, salt, and pepper and roasting them until tender-crisp adds another warm, savory element to your meal.
Garlic sautéed spinach — It wilts down in minutes and adds a pop of vibrant green and a gentle garlicky note that pairs wonderfully with the fish.

Drinks

A crisp Sauvignon Blanc — Its citrusy and herbal notes are a classic pairing with salmon and will complement the dill and lemon in the dressing perfectly.
Sparkling water with lemon and mint — For a non-alcoholic option, this is incredibly refreshing and helps cleanse the palate between bites of the rich salmon and creamy avocado.
Iced green tea — Its slight bitterness and grassy flavor provide a nice balance to the meal without being overpowering.

Something Sweet

Lemon sorbet — A scoop of bright, tart sorbet is the perfect palate-cleanser after this savory bowl and feels light and refreshing.
Dark chocolate with sea salt — Just a square or two of high-quality dark chocolate provides a rich, bittersweet finish that doesn’t feel too heavy.
Fresh berry salad with a hint of mint — Mixed berries with a tiny drizzle of honey and some chopped mint is a simple, healthy way to end the meal on a sweet note.

Top Mistakes to Avoid

Mistake: Not drying the salmon before seasoning. Any moisture on the surface of the fish will create steam in the pan, preventing that gorgeous, crispy sear we’re after. Always pat it thoroughly with paper towels.
Mistake: Overcooking the quinoa. If you cook quinoa for too long or at too high a heat, it can become mushy and lose its lovely fluffy texture. Follow the timing, and let it steam off the heat at the end.
Mistake: Adding the avocado too early. If you slice the avocado while you’re doing your other prep, it will start to turn brown. Wait until you’re just about to assemble the bowls to slice it so it stays bright green and fresh.
Mistake: Skipping the resting time for the salmon. Let the salmon rest for a minute or two after cooking before you flake it into the bowl. This allows the juices to redistribute, ensuring every bite is moist and flavorful.

Expert Tips

Tip: For an extra flavor boost, toast the uncooked quinoa in the dry saucepan for a few minutes until it smells nutty before adding the liquid. This simple step deepens the flavor of the grain significantly.
Tip: If you want to meal prep this for the week, cook and flake the salmon, then store it separately from the dressed quinoa and vegetables. Assemble the bowls cold or reheat the salmon and quinoa gently before adding the fresh, cold veggies and dressing.
Tip: To get picture-perfect slices of avocado, score the flesh inside the skin in a cross-hatch pattern with a knife, then use a spoon to scoop it out. You’ll get lovely little avocado cubes.
Tip: If your red onion is particularly sharp, you can tame its bite by soaking the sliced onion in a bowl of cold water for 10 minutes. This mellows the flavor while keeping its crunch.

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 refrigerator the night before you plan to cook. Never thaw salmon at room temperature or in water, as this can compromise its texture. Once it’s fully thawed and patted dry, you can proceed with the recipe as written. The cooking time might be slightly longer if the fillets are still a bit cold in the center.

How long do the leftovers keep?
The assembled bowls are best eaten immediately. However, you can store the components separately in airtight containers in the refrigerator for up to 3 days. The salmon and quinoa will reheat gently in the microwave or a skillet. The fresh vegetables and dressing are best added fresh when you’re ready to eat, as the veggies can get soggy and the avocado will brown.

I don’t have Greek yogurt for the dressing. What can I use instead?
No problem! You can use an equal amount of sour cream, which will give you a similarly tangy and creamy result. For a dairy-free option, a plain, unsweetened vegan yogurt or even tahini thinned with a bit of water and extra lemon juice would work wonderfully. The goal is a creamy, tangy element to balance the bowl.

Can I bake the salmon instead of pan-searing it?
Yes, baking is a great hands-off method. Preheat your oven to 400°F (200°C). Place the seasoned salmon fillets on a parchment-lined baking sheet and bake for 12-15 minutes, depending on thickness. You won’t get the same crispy skin, but the salmon will be beautifully moist and tender. It’s a fantastic option if you’re cooking for a crowd.

Is there a way to make this bowl more filling?
For sure! If you’re extra hungry or looking for even more protein, adding a soft-boiled or jammy egg on top is delicious. A handful of chickpeas or white beans would also add great fiber and substance. Another favorite of mine is sprinkling the bowl with toasted nuts or seeds, like slivered almonds or pumpkin seeds, for extra crunch and healthy fats.

Protein Packed Salmon Bowl

Cost Level $$

Category Salmon Recipes

Difficulty Medium

Cuisine Mediterranean, fusion

Servings 2

Total Time 35 minutes

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Make this delicious Protein-Packed Salmon Bowl with quinoa, fresh veggies, and creamy dill dressing. A balanced, meal-prep friendly dinner ready in 35 minutes! Get the recipe.

Ingredients

For the salmon and vegetables:

2 salmon fillets (about 150 g each, skin-on or skinless)
1 large avocado (sliced)
1 English cucumber (diced)
1 cup cherry tomatoes (halved)
1/2 red onion (thinly sliced)
2 tbsp olive oil
1 tsp smoked paprika
1/2 tsp garlic powder
Salt and black pepper (to taste)
1 tbsp capers (optional, for garnish)

For the quinoa:

1 cup uncooked quinoa
2 cups water or vegetable broth

For the dressing:

1/4 cup Greek yogurt
2 tbsp fresh lemon juice
1 tbsp maple syrup or honey
1 tsp Dijon mustard
2 tbsp fresh dill (chopped)

Instructions

01
First, let’s cook the quinoa. Rinse 1 cup of quinoa thoroughly in a fine-mesh strainer under cold water—this removes any natural bitterness. Add it to a medium saucepan with 2 cups of water or broth and a pinch of salt. Bring it to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes. You’ll know it’s done when the grains are tender and have released little white “tails.” Remove it from the heat and let it sit, covered, for 5 minutes. Then fluff it gently with a fork.
02
While the quinoa is cooking, prepare your vegetables and the dressing. Dice the cucumber, halve the cherry tomatoes, thinly slice the red onion, and slice the avocado. For the dressing, in a small bowl, whisk together the Greek yogurt, lemon juice, maple syrup, Dijon mustard, and chopped fresh dill until smooth. Season with a pinch of salt and pepper. If it seems too thick, you can thin it with a teaspoon of water or more lemon juice. Set this aside.
03
Now, pat the salmon fillets completely dry with paper towels. This is crucial for getting a beautiful sear instead of steaming the fish. Season both sides generously with salt, black pepper, smoked paprika, and garlic powder. Heat 1 tablespoon of olive oil in a large non-stick skillet over medium-high heat. Once the oil is shimmering, carefully place the salmon in the pan, skin-side down if using skin-on.
04
Cook the salmon for about 4-6 minutes on the first side, without moving it, until the skin is super crispy and the flesh is opaque about two-thirds of the way up the sides. You can gently lift a corner to check the color. Then, flip the fillets and cook for another 1-3 minutes on the second side, until just cooked through. The internal temperature should read 145°F (63°C) if you have a thermometer. Be careful not to overcook it—the salmon will continue to carryover cook a bit after you remove it from the pan.
05
It’s assembly time! Divide the fluffy quinoa between two bowls. Flake the cooked salmon into large, beautiful chunks and arrange it over the quinoa. Artfully arrange your prepared vegetables—the cucumber, tomatoes, red onion, and avocado slices—around the salmon. The goal is a little bit of everything in each bite.
06
Finally, drizzle that gorgeous, creamy dill dressing generously over the entire bowl. If you’re using them, sprinkle a few capers over the top for a lovely briny punch. Give it one last crack of black pepper, and your Protein-Packed Salmon Bowl is ready to devour. I like to serve it immediately while the salmon is still warm and the quinoa is fluffy.