The ultimate high-protein, omega-3-rich meal for healthy eating, muscle recovery and everyday wellness.
HEALTHY RECIPES | HIGH PROTEIN | MEDITERRANEAN-INSPIRED
Looking for a healthy dinner that’s packed with protein, full of flavour and easy to prepare?
This lemon and herb baked salmon with quinoa and roasted vegetables brings together nutritious ingredients in one colourful, satisfying meal.
Rich in omega-3 fatty acids, high-quality protein, fibre and essential micronutrients, this Mediterranean-inspired dish is a great option for anyone looking to support muscle maintenance, recovery and overall health.
Best of all, it requires minimal preparation and is ready in approximately 35 minutes.
Recipe overview
Prep -10 min
Cook -25 min
Serves -4
Difficulty -Easy
Ingredients
Shopping checklist
Salmon — 4 skin-on or skinless salmon fillets (150 g each)
Step-by-step cooking instructions
1
Preheat the oven and prepare the tray
Preheat your oven to 200°C (180°C fan-forced). Line a large baking tray with baking paper.
Wash the asparagus and cherry tomatoes. Trim approximately 2–3 cm from the woody ends of the asparagus. Pat the vegetables dry so they roast rather than steam.
2
Prepare the lemon-herb marinade
In a small bowl, combine 2 tablespoons of olive oil, the juice and zest of half the lemon, minced garlic, parsley, dill, oregano, Dijon mustard and a pinch of salt and black pepper.
Stir until thoroughly combined. Reserve approximately one-third of this mixture in a separate clean bowl for drizzling over the finished meal.
3
Season the salmon
Place the salmon fillets on one side of the lined baking tray.
Using a spoon or pastry brush, evenly coat the fillets with the larger portion of the lemon-herb marinade.
Cut the remaining lemon half into thin slices and place a slice on top of each fillet where possible.
Allow the salmon to sit while you prepare the vegetables. There’s no need for a long marinating period.
4
Prepare the vegetables
Arrange the asparagus and cherry tomatoes alongside the salmon, using a second tray if needed to avoid overcrowding.
Drizzle with the remaining tablespoon of olive oil. Season lightly with salt and pepper, then toss the vegetables to coat.
Spread the vegetables in a single layer to encourage caramelisation.
5
Bake the salmon and vegetables
Transfer the tray to the oven and roast for approximately 12–18 minutes, depending on the thickness of the salmon fillets.
The salmon should be opaque and flake easily with a fork. For a conservative food-safety target, cook the thickest part to 63°C, measured with a food thermometer.
The asparagus should be tender but retain a slight bite, while the tomatoes should soften and begin to blister.
If the vegetables need additional time, remove the cooked salmon and return the vegetables to the oven for another 3–5 minutes.
6
Cook the quinoa
While the salmon is baking, rinse the dry quinoa thoroughly under cold running water using a fine-mesh sieve. This helps remove its naturally bitter outer coating.
Add quinoa and 400 mL water or vegetable stock to a medium saucepan.
Bring to a boil, reduce the heat to low, cover and simmer for approximately 12–15 minutes, or until the liquid is absorbed.
Remove from the heat and leave covered for 5 minutes. Fluff gently with a fork.
7
Assemble and serve
Divide the fluffy quinoa evenly between four serving plates.
Add one baked salmon fillet to each plate, followed by a generous portion of roasted asparagus and cherry tomatoes.
Spoon the reserved, uncontaminated lemon-herb dressing over the salmon and vegetables.
Garnish with fresh parsley, dill and an extra squeeze of lemon juice.
Serve immediately while warm.
