Pan-Seared Salmon with Mediterranean Quinoa Salad

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-07-05 · Updated 2026-07-05

A vibrant and healthy meal featuring crispy pan-seared salmon paired with a refreshing Mediterranean quinoa salad full of fresh herbs and vegetables. This mediterranean-inspired seafood (gluten free, high protein) ready in about 30 minutes pairs 6 oz each salmon fillets, olive oil, salt for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 450 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. 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

• 4 pieces, 6 oz each salmon fillets
• 3 tbsp olive oil
• 1 tsp salt
• 1/2 tsp black pepper
• 1 cup quinoa
• 2 cups water
• 1 medium, diced into 1/4-inch cubes cucumber
• 1 cup, halved cherry tomatoes
• 1/4 cup, finely diced red onion
• 1/4 cup, chopped fresh parsley
• 2 tbsp, chopped fresh mint
• 3 tbsp, freshly squeezed lemon juice
• 1/2 cup, crumbled feta cheese
• 2 tbsp extra virgin olive oil

Instructions

1. Step 1: Rinse 1 cup quinoa under cold water, then combine with 2 cups water in a medium pot. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes until water is absorbed and quinoa is fluffy. Remove from heat and fluff with a fork.
2. Step 2: While quinoa cooks, pat dry 4 salmon fillets and season each with 1 tsp salt and 1/2 tsp black pepper evenly on both sides.
3. Step 3: Heat 3 tbsp olive oil in a large nonstick skillet over medium-high heat until shimmering. Add the salmon fillets skin-side down and cook for 4-5 minutes until the edges are crispy and the skin releases easily from the pan.
4. Step 4: Flip salmon and cook for another 3-4 minutes until the fish is opaque and flakes easily with a fork. Remove salmon and keep warm.
5. Step 5: In a large bowl, combine the cooked quinoa, 1 diced cucumber, 1 cup halved cherry tomatoes, 1/4 cup finely diced red onion, 1/4 cup chopped parsley, and 2 tbsp chopped mint.
6. Step 6: Drizzle 3 tbsp freshly squeezed lemon juice and 2 tbsp extra virgin olive oil over the salad and toss gently to combine.
7. Step 7: Fold in 1/2 cup crumbled feta cheese and adjust seasoning with salt if needed.
8. Step 8: Serve each salmon fillet atop a generous scoop of the Mediterranean quinoa salad while both are still warm or at room temperature.