Pan-Seared Salmon with Quinoa and Roasted Vegetables

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-04-28 · Updated 2026-04-28

A balanced meal prep featuring tender pan-seared salmon fillets served with fluffy quinoa and an assortment of oven-roasted vegetables. This mediterranean-inspired meal prep (gluten free) ready in about 40 minutes pairs salmon fillets, quinoa, water for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 480 calories and feeds 4, 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

• 4 pieces, 6 oz each salmon fillets
• 1 cup quinoa
• 2 cups water
• 1 medium, diced into 1-inch pieces zucchini
• 1 large, diced into 1-inch pieces red bell pepper
• 1 small, cut into wedges red onion
• 4 tbsp, divided olive oil
• 1 tsp garlic powder
• 1 tsp paprika
• 1 1/2 tsp, divided salt
• 1 tsp, divided black pepper
• 1, sliced for garnish lemon
• 2 tbsp chopped for garnish fresh parsley

Instructions

1. Step 1: Preheat oven to 425°F. Toss 1 medium diced zucchini, 1 large diced red bell pepper, and 1 small cut red onion wedges with 2 tbsp olive oil, 1/2 tsp salt, 1/2 tsp black pepper, and 1 tsp garlic powder on a baking sheet. Roast vegetables for 20-25 minutes until tender and slightly caramelized.
2. Step 2: While vegetables roast, rinse 1 cup quinoa under cold water, then combine with 2 cups water in a medium saucepan. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes until water is absorbed. Remove from heat and fluff with a fork.
3. Step 3: Pat dry 4 salmon fillets (6 oz each). Season both sides with 1 tsp paprika, 1 tsp salt, and 1/2 tsp black pepper. Heat 2 tbsp olive oil in a large skillet over medium-high heat. Add salmon skin-side down and cook for 4-5 minutes until edges are crispy. Flip and cook 3-4 minutes until salmon is cooked through and flakes easily.
4. Step 4: Divide cooked quinoa, roasted vegetables, and salmon fillets evenly into 4 meal prep containers. Garnish with fresh parsley and lemon slices. Let cool before sealing and refrigerating.