Cooking Time
30 Mins
Category
dinner
Baked Salmon with Broccoli and Quinoa
Why it helps
Salmon is a good source of omega-3 fatty acids, which research suggests may help support a balanced inflammatory response and can contribute to hormone health as part of an overall eating pattern. Quinoa is a complex carbohydrate with a lower glycaemic impact than refined grains, and it also provides magnesium and fibre. Broccoli adds fibre, vitamin C, and plant compounds that fit well into a balanced dietary pattern. Together, this meal offers a mix of protein, healthy fats, and fibre to help support steady energy and satiety.
Ingredients
2 salmon fillets (150g each)
1 tablespoon olive oil
1 teaspoon Dijon mustard
1 clove garlic, minced
1 whole lemon, juiced and zested
Salt, to taste
Black pepper, to taste
2 cups broccoli florets
3/4 cup dry quinoa, rinsed
1 1/2 cups water or low-sodium vegetable broth
1 tablespoon extra virgin olive oil, for drizzling
Fresh parsley, chopped, for garnish (optional)
Methods
Preheat the oven to 200C (400F).
Rinse the quinoa under cold water, then combine it with the water or broth in a small pot. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes until the liquid is absorbed.
While the quinoa cooks, line a baking tray with parchment paper. Place the salmon fillets on the tray.
In a small bowl, mix the olive oil, Dijon mustard, minced garlic, lemon juice, and lemon zest. Spread this mixture over the salmon fillets.
Season the salmon with salt and pepper.
Toss the broccoli florets with a drizzle of olive oil, salt, and pepper, then spread them on the same tray around the salmon.
Bake for 12 to 15 minutes, until the salmon flakes easily with a fork and the broccoli is tender.
Fluff the cooked quinoa with a fork.
Divide the quinoa between two plates and top with the baked salmon and broccoli.
Garnish with chopped parsley if using, and serve warm.