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Main mealBalancedMediterraneanFish & seafood€€€

Baked Mediterranean Salmon with Colorful Quinoa Salad and Feta

Name: Baked Mediterranean Salmon with Colorful Quinoa Salad and Feta
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4
Ingredients: 600 g Fish, salmon, Atlantic, farm raised, raw; 1 tbsp Oil, olive, extra virgin; 1 tsp Spices, oregano, dried; 0.5 tsp Spices, pepper, red or cayenne; 0.5 tsp Spices, garlic powder; 1 pinch Salt, table, iodized; 200 g Quinoa, uncooked; 400 ml Water; 1 large Cucumber, with peel, raw; 200 g Tomatoes, grape, raw; 50 g KALAMATA ORGANIC OLIVES, KALAMATA; 1 medium Onions, red, raw; 60 g Cheese, feta, whole milk, crumbled; 1 bunch Parsley, fresh; 3 tbsp Oil, olive, extra virgin; 2 tsp Lemon juice, raw; 1 clove Garlic, raw

A balanced meal with a high content of omega-3 fatty acids. This salmon with Mediterranean quinoa salad combines the freshness of citrus, crunchy vegetables, and high-quality protein.

Prep time15 min

Cook time15 min

Total time30 min

Servings4

Recipe

For the salmon

Fish, salmon, Atlantic, farm raised, raw600 gOil, olive, extra virgin1 tbspSpices, oregano, dried1 tspSpices, pepper, red or cayenne0.5 tspSpices, garlic powder0.5 tspSalt, table, iodized1 pinch

For the quinoa salad

Quinoa, uncooked200 gWater400 mlCucumber, with peel, raw1 largeTomatoes, grape, raw200 gKALAMATA ORGANIC OLIVES, KALAMATA50 gOnions, red, raw1 mediumCheese, feta, whole milk, crumbled60 gParsley, fresh1 bunch

For the dressing

Oil, olive, extra virgin3 tbspLemon juice, raw2 tspGarlic, raw1 clove

Non-stick pan (or baking tray),Medium-sized saucepan,Large salad bowl,Small jar with lid for the dressing

Per servingTotal

Calories:752.1 kcal3008.3 kcal

Protein:41.7 g166.9 g

Carbohydrates:45.2 g180.7 g

Fiber:7.5 g30.1 g

Water:387.7 ml1550.6 ml

Fat:44.9 g179.5 g

Micronutrients

Sugar:3.5 g14.1 g

Saturated fat:9.8 g39 g

Cholesterol:95.9 mg383.4 mg

Sodium:469.5 mg1877.9 mg

Potassium:1266 mg5064.1 mg

Calcium:170.4 mg681.6 mg

Iron:4.5 mg17.9 mg

Magnesium:172.8 mg691.3 mg

Zinc:3 mg12.1 mg

Phosphorus:700.3 mg2801.2 mg

Vitamin C:36.2 mg144.7 mg

Vitamin A:156.9 µg627.6 µg

Vitamin D:16.6 µg66.2 µg

Vitamin B12:5.1 µg20.4 µg

Instructions

1Pour water or stock over the quinoa in a saucepan. Once it boils, reduce the heat, cover, and cook for 12–15 minutes, until the liquid is absorbed. Fluff the quinoa with a fork and let it cool.
2In a small bowl, prepare the spice mixture: oregano, paprika, garlic powder, salt, and pepper. Pat the salmon fillets dry with a paper towel, brush them with a spoonful of oil, and rub the spices in evenly.
3Fry the salmon in a pan over medium-high heat. Cook for about 4–5 minutes per side (depending on thickness), until the center is cooked just right and the skin is crispy.
4In a large bowl, combine the cooked quinoa, cucumbers, tomatoes, onion, olives, and chopped parsley.
5For the dressing, mix olive oil, lemon juice, and crushed garlic in a jar. Pour over the salad and toss gently.
6Divide the salad among plates, place a baked salmon fillet on top, and sprinkle everything with crumbled feta.

Nutritional benefits

Thanks to its high content of omega-3 fatty acids and high-quality protein, this meal supports heart health and muscle recovery after physical activity.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.