Mediterranean Baked Salmon with Herbed Quinoa and Roasted Vegetables

Ingredients

• 4 salmon fillets (about 150g / 5oz each), skin-on
• 1 cup dry quinoa, rinsed
• 2 cups low-sodium vegetable or chicken broth
• 1 medium zucchini, sliced into half-moons
• 1 cup cherry tomatoes, halved
• 1 medium red bell pepper, chopped into 1-inch pieces
• 1/2 red onion, sliced into wedges
• 3 tablespoons extra virgin olive oil, divided
• 4 garlic cloves, minced (divided)
• 1 lemon (zested and juiced)
• 1 teaspoon dried oregano
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground cumin
• 1/4 teaspoon crushed red pepper flakes (optional)
• 1/4 cup fresh parsley, roughly chopped
• 2 tablespoons fresh dill, chopped
• 2 tablespoons kalamata olives, pitted and halved
• 2 tablespoons crumbled feta cheese (optional but worth it)
• Salt and black pepper to taste

Instructions

1. 1

   Get Your Oven Hot and Prep the Pan

   Preheat your oven to 425°F (220°C). Line a large rimmed baking sheet with parchment paper or foil—trust me on the foil, cleanup is so much easier. Grab a medium saucepan for the quinoa and set it nearby. Getting everything ready before you start cooking is half the battle with food prep for weight loss meals like this one.

2. 2

   Season and Roast the Vegetables First

   Toss the zucchini, cherry tomatoes, bell pepper, and red onion onto the prepared baking sheet. Drizzle with 2 tablespoons of olive oil, add half the minced garlic, the smoked paprika, cumin, salt, pepper, and red pepper flakes if you're using them. Toss everything together right on the pan (fewer dishes). Spread into a single layer and roast for 15 minutes. The vegetables need a head start—salmon cooks fast and you don't want soggy veg.

3. 3

   Cook the Herbed Quinoa

   While the vegetables roast, combine the rinsed quinoa with the broth in your saucepan. Bring to a boil over medium-high heat, then reduce to low, cover, and cook for 13-15 minutes until the liquid is absorbed and you see those little white tails curling off the quinoa. That's how you know it's done. Remove from heat, let it sit covered for 5 minutes, then fluff with a fork and stir in half the parsley, the fresh dill, lemon zest, and a pinch of salt.

4. 4

   Prep the Salmon While You Wait

   Pat your salmon fillets dry with paper towels—this matters more than people realize. Moisture is the enemy of a good sear or roast. In a small bowl, mix the remaining tablespoon of olive oil, remaining garlic, lemon juice, oregano, salt, and pepper. Rub this mixture all over the flesh side of each fillet.

   

5. 5

   Add the Salmon to the Pan

   After the vegetables have had their 15 minutes, pull the pan out and nestle the salmon fillets skin-side down right into the vegetables. They'll sit on top slightly—that's fine. Return the pan to the oven and roast for another 12-15 minutes depending on thickness. A 1-inch fillet at 425°F takes about 12 minutes. You're looking for the flesh to flake easily with a fork and turn opaque. Don't overcook it. Dry salmon is a tragedy.

6. 6

   Finish and Plate

   Scatter the kalamata olives over the pan for the last 2 minutes of cooking so they warm through. To serve, spoon a generous portion of herbed quinoa into each bowl, top with a salmon fillet and a big scoop of the roasted vegetables. Finish with the remaining fresh parsley and crumbled feta if you're using it. A squeeze of extra lemon over the top? Absolutely. This is one of those high protein meals to lose weight that doesn't look or taste like a 'diet' meal at all—and that's the point.

Substitution Ideas

Storage Tips

Let everything cool to room temperature before storing—don't leave it sitting out more than 2 hours though. Store the salmon, vegetables, and quinoa separately in airtight containers in the fridge for up to 3 days. Keeping them separate means the quinoa doesn't get soggy from the vegetable moisture. To reheat, a skillet over medium heat for 3-4 minutes works better than the microwave for the salmon (it won't dry out as much). The quinoa and vegetables microwave just fine with a splash of water. I wouldn't freeze the salmon after it's been cooked—texture suffers a lot. But the herbed quinoa freezes well for up to 2 months, which is genuinely useful for weekday meal prep.