Pan-Seared Salmon with Avocado and Quinoa Salad

By AislePrompt Editorial · Published 2026-05-23 · Updated 2026-05-23

A light and nutritious pan-seared salmon served with a refreshing quinoa and avocado salad, perfect for a healthy lunch or dinner. This healthy bowl recipe (gluten free, high protein), ready in about 35 minutes, pairs salmon fillets, olive oil, quinoa for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 520 calories and feeds 2, so it slots cleanly into a weekly meal plan and pairs well with rice, quinoa, or a quick salad. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 2 fillets (6 oz each) salmon fillets
• 2 tbsp olive oil
• 1 cup quinoa
• 2 cups water
• 1 medium, diced ripe avocado
• 1 cup, halved cherry tomatoes
• 2 tbsp, chopped fresh cilantro
• 2 tbsp lime juice
• 1 tsp, divided salt
• 1/2 tsp, divided black pepper

The pan we’d use for this → Best Nonstick Cookware for 2026: Top 5 Skillet Picks + Buying Guide

Instructions

1. Step 1: Rinse 1 cup quinoa under cold water until water runs clear. In a medium saucepan, combine quinoa and 2 cups water, bring to a boil over high heat. Reduce to low, cover, and simmer for 15 minutes until water is absorbed and quinoa is fluffy. Remove from heat and let stand covered for 5 minutes.
2. Step 2: While quinoa cooks, pat dry 2 salmon fillets and season both sides with 1/2 tsp salt and 1/4 tsp black pepper. Heat 2 tbsp olive oil in a non-stick skillet over medium-high heat until shimmering.
3. Step 3: Add salmon fillets skin-side down and cook for 4-5 minutes until skin is crisp and edges turn opaque. Flip and cook an additional 3-4 minutes until salmon is cooked through and flakes easily with a fork. Remove from heat and set aside.
4. Step 4: In a large bowl, combine cooked quinoa, 1 diced medium avocado, 1 cup halved cherry tomatoes, and 2 tbsp chopped fresh cilantro. Add 2 tbsp lime juice, remaining 1/2 tsp salt, and 1/4 tsp black pepper. Toss gently to combine.
5. Step 5: Serve salmon fillets over a bed of the quinoa and avocado salad while both are warm or at room temperature.