Lemon-Herb Baked Salmon with Quinoa & Roasted Broccoli
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Ingredients
Instructions
- 1
Preheat oven to 425°F (220°C). Line a baking sheet with foil or parchment.
- 2
Prepare quinoa: In a medium saucepan bring 2 cups broth to a boil. Add rinsed quinoa, reduce to low, cover and simmer 15 minutes. Remove from heat and let steam 5 minutes, then fluff with fork.
- 3
Toss broccoli florets with 1 tbsp olive oil, sliced garlic, a pinch of salt and pepper. Spread on one side of baking sheet.
- 4
Make lemon-herb glaze: In a small bowl whisk together 1 tbsp olive oil, lemon zest and juice, minced garlic, Dijon, parsley, dill, crushed red pepper (if using), salt and pepper.
- 5
Pat salmon dry and place on the other side of baking sheet (skin side down). Brush salmon with most of the lemon-herb glaze, reserving a little for finishing.
- 6
Roast in oven 12–15 minutes, until broccoli is tender-crisp and salmon flakes easily with a fork (internal temp ~125–130°F/52–54°C for medium). If you prefer a slight char, broil 1–2 minutes at the end—watch closely.
- 7
While salmon roasts, toss sliced cucumber with 1 tbsp Greek yogurt, a pinch of salt, and a little lemon zest for a quick cooling side.
- 8
Plate: Spoon quinoa onto plates, top with a salmon fillet and roasted broccoli. Drizzle reserved glaze over salmon and sprinkle toasted almonds across the dish.
- 9
Salmon provides high-quality protein and heart-healthy omega-3s that slow carbohydrate absorption and support cardiovascular health.
- 10
Quinoa is a relatively low-GI whole grain with fiber and protein, reducing glucose spikes versus refined grains.
- 11
Broccoli and cucumber are low-GI nonstarchy vegetables, high in fiber and micronutrients.
- 12
Portion control (4-oz fish, 1/2 cup cooked quinoa) keeps carbohydrate and calorie intake moderate.
- 13
Minimal added sugars and modest healthy fats help maintain steady blood glucose.
Description A bright, fast, and flavor-packed meal: oven-baked salmon brushed with lemon, garlic, and fresh herbs served over fluffy, high-fiber quinoa and garlicky roasted broccoli. Built for steady blood glucose — lean protein, low-GI whole grains, and plenty of nonstarchy vegetables. Easy enough for weeknights, elegant enough for guests.
- Preheat oven to 425°F (220°C). Line a baking sheet with foil or parchment.
- Prepare quinoa: In a medium saucepan bring 2 cups broth to a boil. Add rinsed quinoa, reduce to low, cover and simmer 15 minutes. Remove from heat and let steam 5 minutes, then fluff with fork.
- Toss broccoli florets with 1 tbsp olive oil, sliced garlic, a pinch of salt and pepper. Spread on one side of baking sheet.
- Make lemon-herb glaze: In a small bowl whisk together 1 tbsp olive oil, lemon zest and juice, minced garlic, Dijon, parsley, dill, crushed red pepper (if using), salt and pepper.
- Pat salmon dry and place on the other side of baking sheet (skin side down). Brush salmon with most of the lemon-herb glaze, reserving a little for finishing.
- Roast in oven 12–15 minutes, until broccoli is tender-crisp and salmon flakes easily with a fork (internal temp ~125–130°F/52–54°C for medium). If you prefer a slight char, broil 1–2 minutes at the end—watch closely.
- While salmon roasts, toss sliced cucumber with 1 tbsp Greek yogurt, a pinch of salt, and a little lemon zest for a quick cooling side.
- Plate: Spoon quinoa onto plates, top with a salmon fillet and roasted broccoli. Drizzle reserved glaze over salmon and sprinkle toasted almonds across the dish.
Flavor Profile Explanation Bright citrus and fresh herbs lift rich salmon; garlic and toasty almonds add savory depth and crunch while quinoa and broccoli provide a nutty, earthy base. Light Dijon adds tang and emulsifies the glaze.
Nutritional Facts (per serving — AI-generated estimate based on FDA data)
| Amount per serving | |
|---|---|
| Calories | 380 kcal |
| Total Fat | 14 g |
| Saturated fat | 2 g |
| Trans fat | 0 g |
| Cholesterol | 85 mg |
| Sodium | 220 mg |
| Total Carbohydrate | 28 g |
| Dietary fiber | 6 g |
| Total sugars | 2 g |
| Added sugars | 0 g |
| Protein | 34 g |
| Vitamin D | 3 mcg |
| Calcium | 60 mg |
| Iron | 2.5 mg |
| Potassium | 700 mg |
Disclaimer: Nutritional facts are AI-generated estimates and not guaranteed accurate.
Type-2 Diabetic Friendly Explanation
- Salmon provides high-quality protein and heart-healthy omega-3s that slow carbohydrate absorption and support cardiovascular health.
- Quinoa is a relatively low-GI whole grain with fiber and protein, reducing glucose spikes versus refined grains.
- Broccoli and cucumber are low-GI nonstarchy vegetables, high in fiber and micronutrients.
- Portion control (4-oz fish, 1/2 cup cooked quinoa) keeps carbohydrate and calorie intake moderate.
- Minimal added sugars and modest healthy fats help maintain steady blood glucose.
A great diabetic-friendly option. Publish it so others managing diabetes can find it too!
