This is the kind of bowl that makes eating well feel effortless: a glistening fillet of pan-seared salmon resting on lemony quinoa, with cucumber, cherry tomatoes and olives scattered around a cool, garlicky yogurt drizzle. A serving of oily fish and several vegetables, all in one dish.
Ingredients
- 2 fillets of salmon, skin on
- 150g quinoa, rinsed
- Juice and zest of 1 lemon
- 1 cucumber, diced
- 200g cherry tomatoes, halved
- A handful of pitted Kalamata olives
- 150g non-fat Greek yogurt
- 1 clove garlic, crushed
- 1 tbsp extra virgin olive oil
- Salt, black pepper and fresh dill or parsley to finish
Method
- Simmer the quinoa in plenty of water for around 15 minutes until tender, then drain well and stir through the lemon zest and half the juice.
- Meanwhile, stir the crushed garlic, remaining lemon juice and a pinch of salt into the Greek yogurt to make the drizzle, and set aside.
- Pat the salmon dry and season both sides with salt and pepper.
- Heat the olive oil in a non-stick pan over a medium-high heat. Lay the fillets in skin-side down and press gently for a few seconds.
- Cook undisturbed for 4 to 5 minutes until the skin is crisp, then flip and cook for a further 2 to 3 minutes until just opaque in the centre.
- Spoon the lemony quinoa into bowls and top with the cucumber, cherry tomatoes and olives.
- Rest a salmon fillet on each bowl, spoon over the garlicky yogurt and scatter with fresh herbs before serving.
Why it works
Salmon is one of the richest dietary sources of long-chain omega-3 fatty acids, supplied here alongside a generous dose of vegetables. Quinoa contributes plant protein and fibre as a whole-grain base, while the non-fat Greek yogurt drizzle adds creaminess and extra protein without the saturated fat of a classic dressing. Olive oil and tomatoes round it out in the unmistakable Mediterranean style.
