Salmon, quinoa and spinach

A healthy, high-protein dinner: salmon fillet, quinoa and sautéed spinach. Rich in omega-3 and complete protein, it is a full meal that is good for the heart and for recovery, ready in 20 minutes.

Preparation: 10 min  |  Cooking: 18 min  |  Servings: 2  |  Difficulty: Easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 548 kcal · 39 g protein · 20 g carbohydrate · 33 g fat

Ingredients

• 2 salmon fillets
• 120 g quinoa
• 3 handfuls of spinach
• 2 cloves of garlic
• 1 lemon
• 2 tbsp olive oil

Method

1. Cook the quinoa. Cook the salmon in the oven or in a frying pan (well done).
2. Fry the garlic and spinach in the olive oil.
3. Mix the quinoa and the spinach.
4. Serve the salmon on top with a squeeze of lemon.

Nutritional benefits

Salmon provides complete protein and omega-3 (EPA/DHA), which are good for the heart and for blood fats. Quinoa provides complex carbohydrate and plant protein, and spinach provides iron and folate. A balanced dinner, rich in good nutrients and restorative after exercise, naturally free from gluten and lactose.

Variations and substitutions

• With trout or mackerel.
• With brown rice instead of quinoa.
• More vegetables: broccoli, asparagus, courgette.
• With herbs: dill, parsley, coriander.

Storage and making ahead

Keeps for 2 days. The salmon can be eaten cold, flaked into a salad, the next day. The quinoa can be made ahead.

💡 Good to know

Aim for two portions of oily fish a week: it is one of the most effective habits for the heart and for recovery.

Read more

Discover more high-protein recipes · cholesterol-friendly recipes · gluten-free recipes · dairy-free recipes.

Foods in this recipe: salmon · quinoa · spinach · garlic · lemon.

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