Pan-Seared Salmon with Lemon-Garlic Quinoa & Steamed Carrots

Golden, crisp-edged salmon served over fluffy quinoa brightened with lemon and garlic, with tender steamed carrots for a high-protein, fiber-rich, heart-healthy dinner.

Ingredients

• 4 salmon fillets (5–6 oz / 150–180g each), skin-on or skinless
• 1 cup quinoa (dry)
• 2 cups water (for quinoa)
• 1 lb (450g) carrots, peeled and cut into sticks or thick coins
• 2 cloves garlic, finely minced (or grated)
• 1 lemon (zest + 2 tbsp juice)
• 2 tbsp olive oil, divided
• 2 tbsp chopped fresh parsley (optional but great)
• 1/2 tsp ground cumin (optional, for quinoa warmth)
• 1/2 tsp sweet paprika (optional, for salmon)
• Salt and black pepper

Method

• 1

  Step 1: Cook the quinoa

  Rinse quinoa in a fine-mesh strainer under running water for 20–30 seconds (helps remove bitterness). Add quinoa and 2 cups water to a small pot with **1/2 tsp salt**. Bring to a boil, then reduce to low, cover, and simmer **12–15 minutes** until the water is absorbed and you see little “tails” on the grains. Remove from heat and rest, covered, **5 minutes**, then fluff with a fork.

• 2

  Step 2: Steam the carrots

  While quinoa cooks, add **1 inch of water** to a saucepan with a steamer basket (or use a pot with a tight lid). Add carrots, cover, and steam over medium heat **6–10 minutes** until tender-crisp (a fork should meet slight resistance). Drain any water and season with **a pinch of salt and pepper**. Optional: add **1 tsp olive oil** or a squeeze of lemon at the end.

• 3

  Step 3: Season the salmon

  Pat salmon very dry with paper towels (this is key for browning). Season both sides with **salt and pepper**. If using, dust lightly with **paprika** for extra color and flavor.

• 4

  Step 4: Pan-sear the salmon

  Heat a large nonstick or stainless skillet over medium-high heat for 1–2 minutes. Add **1 tbsp olive oil**.

• 5

  Step 5: Finish the quinoa (lemon-garlic)

  In the quinoa pot (or a bowl), mix in **1 tbsp olive oil**, **garlic**, **lemon zest**, **2 tbsp lemon juice**, **parsley** (if using), and **cumin** (if using). Taste and adjust with salt and pepper. The quinoa should be fragrant and bright, not oily—add a tiny splash of water if it feels dry.

• 6

  Step 6: Plate and serve

  Spoon quinoa onto plates, top with salmon, and add steamed carrots on the side. Finish with extra lemon juice and black pepper. (If you like heat, add a pinch of chili flakes from the pantry.)

Tips

• **Crispier salmon:** Dry the fish well and don’t move it until it releases on its own—this is the difference between pale fish and beautifully browned fish.
• **Doneness guide:** When you press the thickest part, it should feel springy and the center should just turn opaque; carryover heat finishes it while resting.
• **Quinoa upgrade (still healthy):** Stir in extra chopped parsley and lemon zest for more flavor without extra calories.
• **No steamer basket?** Add carrots to a pot with 1/4 cup water, cover, and steam-simmer on medium until tender-crisp.
• **Make-ahead:** Cook quinoa up to **4 days** ahead; reheat with a splash of water and refresh with lemon.
• **What to serve with it:** This meal is complete, but a simple side salad (greens + lemon + olive oil) pairs perfectly and keeps it light.

Nutrition (per serving, estimate)