Protein-Packed Herb Salmon & Quinoa Bowl with Greek Yogurt Drizzle
High-protein baked salmon with quinoa bowl — 48g protein per serving. Complete meal with Greek yogurt sauce for muscle building.
Ingredients
- 4 salmon fillets, 5 oz each, skin-on
- 1 cup dry quinoa, rinsed
- 2 cups low-sodium vegetable broth
- 1 cup plain nonfat Greek yogurt
- 3 tbsp fresh lemon juice
- 2 tbsp fresh dill, finely chopped
- 2 tbsp fresh parsley, finely chopped
- 3 cloves garlic, minced
- 2 tbsp extra-virgin olive oil, divided
- 1 tsp sea salt, divided
- 1/2 tsp black pepper, divided
- 1 medium zucchini, cut into thin ribbons
- 1 cup cherry tomatoes, halved
- 2 tbsp grated Parmesan cheese
- 1 tsp Dijon mustard
- 1/2 tsp red pepper flakes, optional
Instructions
- 1
Preheat your oven to 400°F and line a large baking sheet with parchment paper for easy cleanup.
- 2
Rinse the quinoa under cold running water for 1 minute to remove any bitter coating, then drain thoroughly.
- 3
Bring the vegetable broth to a boil in a medium saucepan over high heat, then add the rinsed quinoa and reduce heat to medium-low.
- 4
Simmer the quinoa uncovered for 12-15 minutes, stirring occasionally, until the liquid is absorbed and the grains are fluffy and tender.
- 5
While the quinoa cooks, combine the Greek yogurt, lemon juice, minced garlic, fresh dill, parsley, Dijon mustard, and 1/4 tsp sea salt in a small bowl — whisk until smooth and set aside.
- 6
Pat the salmon fillets dry with paper towels, then arrange them skin-side down on the prepared baking sheet.
- 7
Brush the top of each salmon fillet with 1/2 tbsp of olive oil, then season evenly with 1/2 tsp sea salt and 1/4 tsp black pepper.
- 8
Toss the zucchini ribbons and cherry tomatoes with the remaining 1 tbsp olive oil, 1/4 tsp sea salt, and 1/4 tsp black pepper, then arrange them around the salmon on the baking sheet.
- 9
Bake the entire sheet for 12-14 minutes, until the salmon is opaque throughout and flakes easily with a fork, and the vegetables are just tender.
- 10
Divide the cooked quinoa evenly among four bowls, creating a base for each serving.
- 11
Top each quinoa portion with one baked salmon fillet and a portion of the roasted zucchini and tomatoes.
- 12
Drizzle each bowl generously with the Greek yogurt-herb sauce, then finish with a sprinkle of Parmesan cheese and red pepper flakes if desired.
- 13
Serve immediately while warm, or cool completely and refrigerate for meal prep — this dish reheats beautifully in a 350°F oven for 8-10 minutes.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| Plain nonfat Greek yogurt | Plain 2% Greek yogurt or Icelandic skyr | Adds richness and creaminess while maintaining high protein content (20g per 7 oz serving) — skyr has even more protein than Greek yogurt |
| Regular quinoa | Quinoa mixed with 1/4 cup hemp seeds or pumpkin seeds stirred in after cooking | Hemp seeds add 10g protein per 3 tbsp and boost omega-3s; pumpkin seeds add 9g protein per 1/4 cup and increase mineral content |
| Salmon fillets alone | Salmon fillets topped with 2 tbsp grated Parmesan before baking | Parmesan adds 2g protein per tbsp and creates a crispy, umami-rich crust that enhances flavor without extra effort |
| Zucchini as the vegetable side | Broccoli florets or Brussels sprouts halves, tossed with oil and seasoning | Broccoli contains 3.5g protein per cup and more fiber; Brussels sprouts offer similar benefits with a heartier texture |
| Vegetable broth | Unsalted chicken broth or bone broth | Chicken broth and bone broth add subtle savory depth; bone broth contributes collagen (8g protein per cup) for joint health |
| Fresh herbs only (dill and parsley) | Add 1 tbsp fresh tarragon or 1 tsp dried oregano to the yogurt sauce | Tarragon brings a subtle anise note that complements salmon; oregano deepens savory flavors without adding calories |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 545 |
| Total Fat | 19g |
| Saturated Fat | 4g |
| Cholesterol | 95mg |
| Sodium | 720mg |
| Carbohydrates | 44g |
| Fiber | 8g |
| Sugar | 4g |
| Protein | 48g |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
