Mediterranean Salmon with Roasted Kale & Quinoa
This Mediterranean-inspired dish features juicy, oven-roasted salmon, served over protein-rich quinoa and crispy, nutrient-packed kale.Flavored with olive oil, lemon, garlic, and fresh herbs, it’s anti-inflammatory, heart-healthy, and fully Mediterranean diet-friendly.Perfect for lunch, dinner, or meal prep, it balances omega-3s, fiber, and plant nutrients.
Prep: 10 minutes
Cook: 20–25 minutes
Total: 30–35 minutes
Serves: 2
Ingredients
Salmon
2 salmon fillets (150–180 g each)
1 tbsp extra-virgin olive oil
1 garlic clove, minced
½ tsp dried thyme or oregano
Salt & freshly ground black pepper
Juice of ½ lemon
Roasted Kale
3 cups kale, trimmed and torn
1 tbsp olive oil
Pinch salt
Pinch chili flakes
Quinoa
1 cup quinoa, rinsed
2 cups water or vegetable broth
Pinch salt
Optional Garnish
Lemon wedges
Fresh parsley or dill
Instructions
1️⃣ Cook Quinoa
Bring water/broth to boil
Add quinoa and pinch of salt
Reduce heat, cover, and simmer 15 minutes until water is absorbed
Fluff with a fork
2️⃣ Roast Kale
Preheat oven to 200°C
Toss kale with olive oil, salt, and optional chili flakes
Spread on a baking tray and roast 8–10 minutes until crisp-tender
3️⃣ Prepare Salmon
Pat salmon dry
Rub with olive oil, garlic, thyme, salt, pepper, and lemon juice
Place on parchment-lined tray
4️⃣ Roast Salmon
Roast in oven alongside kale (or separately) for 12–15 minutes until salmon is opaque and flakes easily
Assemble Plate
Place quinoa as the base
Top with roasted kale
Place salmon on top
Garnish with fresh herbs and extra lemon juice
Tips
Salmon stays moist if not overcooked; check for flakiness
Quinoa can be cooked ahead and fluffed before serving
Kale can also be massaged with olive oil if you want softer texture
Use fresh herbs and lemon to brighten flavors
Frequently Asked Questions
Can I use other fish?
Yes — cod, tilapia, or trout works well
Can I make it vegan?
Replace salmon with roasted chickpeas or tofu
Meal prep friendly?
Yes — store quinoa and kale separately; assemble fresh with salmon
Extra flavor?
Add olives, roasted cherry tomatoes, or a drizzle of tahini
Nutritional Information
Calories: 450
Protein: 32 g
Carbohydrates: 38 g
Fat: 18 g
Fiber: 7 g