High proteinVeg-heavy

Salmon & Quinoa Bowl

Good hot, better cold the next day.

30 min Serves 1 Oven, Stove, Saucepan

Per serving

929

kcal

50.1 g

protein

64.6 g

carbs

52.2 g

fat

5.4 g protein per 100 kcal · 12.4 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

Full screen, one step at a time, with timers and how-to guides. Free, no sign-up.

Your marks stay on this device. Solviro Max uses them to put recipes like the ones you liked first.

Ingredients

For 1 serving.

  • Salmon180 g
  • Quinoa, dry weight80 g
  • Cucumber100 g
  • Avocado80 g
  • Olive oil12 g
  • Lemon(optional)15 g
  • Spring onion(optional)20 g

Method

  1. 1Bake the salmon at 200°C for 14 minutes.
  2. 2Simmer the rinsed quinoa 15 minutes.
  3. 3Flake the salmon over and dress.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

How to tell fish and prawns are cookedShow

Fish cooks fast and goes dry just as fast, so look rather than time.

  1. Raw fish is shiny and see-through. Cooked fish turns opaque (solid white or pale pink) all the way through.
  2. Press the thickest part gently with a fork: cooked fish separates into flakes easily.
  3. Raw prawns are grey; cooked they are pink all over and curl into a loose C. A tight O means overcooked and rubbery.

Ready when: Opaque right to the centre and flaking at a gentle push.

Spring onionsShow

Mild and quick. The white part is stronger; the green tops are softer and often scattered over at the end.

  1. Trim off the hairy root and any tired tips of the green.
  2. Line them up together and slice across into thin rings, or slice long thin strips at an angle.
Zesting and juicing a lemon or limeShow

The zest (the coloured skin) holds the fragrant oils; the white pith underneath is bitter.

  1. Zest first, while it is whole: rub it over the fine side of a grater, turning as you go, taking only the coloured layer.
  2. To juice, roll it firmly on the worktop under your palm, cut it in half across the middle and squeeze over your cupped hand or a sieve to catch the pips.
Rinsing rice, lentils and tinned beansShow

Rinsing washes off loose starch (so rice is less sticky), dust and grit (lentils), and the salty, starchy liquid in a tin of beans.

  1. Tip it into a sieve and hold it under the cold tap.
  2. Swish it around with your hand for about 30 seconds, until the water running out is mostly clear.
  3. Shake off the excess water before it goes in the pan.
Simmer vs boil — what the bubbles tell youShow

A boil is big bubbles rolling hard across the whole surface. A simmer is much gentler: small bubbles rising lazily, a few breaking the surface. Stews, sauces and soups simmer; boiling makes meat tough and sauces catch on the bottom.

  1. Bring it up to the boil on a higher heat, then turn the heat down until the bubbling calms to a gentle simmer.
  2. Check every few minutes and adjust — a lid on makes it hotter, a lid off lets it thicken.
  3. Stir now and then, scraping the bottom, so nothing sticks and burns.

Ready when: Small, steady bubbles — not a still surface, not a rolling boil.

What can you make with what's in your fridge?

Tick what you have and Solviro's Meal Builder shows every meal you can cook right now, with the macros worked out. Free.

Open the Meal Builder

Made with similar ingredients

All 252 recipes

A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.