Pan-Seared Salmon with Avocado and Quinoa Salad

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

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.

Prep: 10 min Cook: 25 min Serves 2 International cuisine 520 cal/serving
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Ingredients

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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.

Frequently asked questions

How long does Pan-Seared Salmon with Avocado and Quinoa Salad take to make?

Total time is about 35 minutes (10 min prep + 25 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Pan-Seared Salmon with Avocado and Quinoa Salad?

Refrigerate in a covered airtight container for up to 3–4 days (FDA FoodKeeper guideline for cooked fish). Store any fresh salsa or citrus-based garnish in a separate container — it keeps for up to 2 days. Freeze cooked fish (without fresh garnishes) for up to 3 months; thaw overnight in the fridge and reheat gently at 275°F until just warmed through to preserve texture.

Can I substitute ingredients in Pan-Seared Salmon with Avocado and Quinoa Salad?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Pan-Seared Salmon with Avocado and Quinoa Salad for a different number of people?

The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Pan-Seared Salmon with Avocado and Quinoa Salad gluten free?

Yes — this recipe is tagged gluten free, high protein based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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