Pan-Seared Salmon with Herb Yogurt Sauce and Quinoa Pilaf

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

Salmon fillets pan-seared to a crisp golden brown served alongside a fluffy quinoa pilaf and a bright, creamy herb yogurt sauce. This mediterranean-inspired seafood (gluten free, high protein) ready in about 30 minutes blends (5 oz each), skin on salmon fillets, rinsed quinoa, vegetable broth into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 420 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. 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: 20 min Serves 4 Mediterranean cuisine 420 cal/serving
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Ingredients

Instructions

  1. Step 1: In a medium saucepan, bring 2 cups vegetable broth to a boil. Add 1 cup rinsed quinoa and 1/2 tsp salt, reduce heat to low, cover, and simmer for 15 minutes until liquid is absorbed and quinoa is fluffy.
  2. Step 2: While quinoa cooks, heat 2 tbsp olive oil in a large skillet over medium-high heat. Pat dry 4 salmon fillets and season with 1/2 tsp salt and 1/4 tsp black pepper. Place salmon skin side down and cook for 5-6 minutes until skin is crisp. Flip and cook 2-3 minutes more until salmon is just cooked through; remove from heat.
  3. Step 3: In a small bowl, combine 1/2 cup Greek yogurt, 2 tbsp chopped parsley, 1 tbsp chopped dill, 1 tsp lemon zest, 1 tbsp lemon juice, and 1 minced garlic clove. Season with a pinch of salt and stir until smooth.
  4. Step 4: In another skillet, heat 1 tbsp olive oil over medium heat. Add 1 small finely chopped red onion and sauté for 3-4 minutes until translucent. Stir cooked quinoa into the onion and season with 1/4 tsp black pepper.
  5. Step 5: Serve each salmon fillet atop a bed of quinoa pilaf and drizzle with herb yogurt sauce.

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Frequently asked questions

How long does Pan-Seared Salmon with Herb Yogurt Sauce and Quinoa Pilaf take to make?

Total time is about 30 minutes (10 min prep + 20 min cook). A small batch typically covers several meals in the week — store as the recipe directs.

How do I store leftover Pan-Seared Salmon with Herb Yogurt Sauce and Quinoa Pilaf?

Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.

Can I substitute ingredients in Pan-Seared Salmon with Herb Yogurt Sauce and Quinoa Pilaf?

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 Herb Yogurt Sauce and Quinoa Pilaf for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). 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 Herb Yogurt Sauce and Quinoa Pilaf 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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