Power-Packed Quinoa Buddha Bowl with Herb-Crusted Salmon – High Protein Anti-Inflammatory Recipe

This vibrant Buddha bowl combines the omega-3 richness of herb-crusted salmon with protein-packed quinoa and a rainbow of nutrient-dense vegetables. It’s the perfect meal for anyone seeking sustained energy, muscle recovery, and anti-inflammatory benefits all in one delicious bowl.

As a chef and nutritionist, I’ve crafted this recipe to deliver maximum nutrition without compromising on flavor. Each component works synergistically to provide complete amino acids, healthy fats, complex carbohydrates, and powerful antioxidants that support optimal health and wellness.

Ingredients

• 500g (1.1lb / 4 fillets) salmon fillet, skin removed
• 200g (7oz / 1 cup) tri-color quinoa, rinsed
• 400ml (14fl oz / 1⅔ cups) low-sodium vegetable broth
• 150g (5.3oz / 5 cups) baby spinach, fresh
• 200g (7oz / 1½ cups) cherry tomatoes, halved
• 150g (5.3oz / 1 medium) avocado, sliced
• 100g (3.5oz / ⅔ cup) cucumber, diced
• 80g (2.8oz / ½ cup) red bell pepper, julienned
• 60g (2.1oz / ½ cup) red onion, thinly sliced
• 30ml (2 tbsp) extra virgin olive oil
• 15ml (1 tbsp) fresh lemon juice
• 15g (½oz / ¼ cup) fresh dill, chopped
• 15g (½oz / ¼ cup) fresh parsley, chopped
• 10g (2 tsp) fresh garlic, minced
• 5g (1 tsp) dried oregano
• 2.5g (½ tsp) sea salt
• 1.25g (¼ tsp) black pepper, freshly ground
• 30g (1oz / ¼ cup) pumpkin seeds, toasted

Instructions

1. Preheat your oven to 200°C (400°F). Line a baking sheet with parchment paper and set aside.
2. Rinse quinoa thoroughly under cold water until water runs clear. In a medium saucepan, bring vegetable broth to a boil, add quinoa, reduce heat to low, cover and simmer for 15 minutes.
3. While quinoa cooks, prepare the herb crust by combining chopped dill, parsley, minced garlic, oregano, half the olive oil, salt, and pepper in a small bowl.
4. Pat salmon fillets completely dry with paper towels. Season both sides with a pinch of salt and pepper.
5. Heat a large oven-safe skillet over medium-high heat. Add remaining olive oil and sear salmon fillets for 2-3 minutes until golden.
6. Flip salmon carefully and spread herb mixture evenly over the top of each fillet, pressing gently to adhere.
7. Transfer the skillet to preheated oven and bake for 8-10 minutes, or until salmon flakes easily with a fork and internal temperature reaches 63°C (145°F).
8. Remove quinoa from heat and let stand 5 minutes. Fluff with a fork and stir in lemon juice. Season with salt and pepper to taste.
9. While salmon finishes cooking, prepare your vegetables. Arrange baby spinach in serving bowls as the base.
10. Remove salmon from oven and let rest for 3 minutes. Using a fork, gently break into large, chunky pieces.
11. Divide warm quinoa among the four bowls over the spinach. Top with salmon pieces, cherry tomatoes, avocado slices, cucumber, and red bell pepper.
12. Garnish with sliced red onion and toasted pumpkin seeds. Serve immediately while quinoa and salmon are still warm.

Nutrition Facts (per serving)

Chef’s Tips

• Always pat salmon completely dry before searing to achieve that perfect golden crust. Moisture is the enemy of browning, so use paper towels and let it sit for 2-3 minutes before cooking.
• Toast your pumpkin seeds in a dry pan for 3-4 minutes until fragrant and golden. This simple step adds incredible nutty flavor and satisfying crunch that elevates the entire dish.
• Prep your quinoa ahead of time and store in the refrigerator for up to 5 days. You can serve this bowl warm or cold – both versions are delicious and perfect for meal prep.

Health Benefits

This nutrient powerhouse delivers complete proteins for muscle recovery and maintenance, while the omega-3 fatty acids in salmon support brain health and reduce inflammation. Quinoa provides all nine essential amino acids, making this a complete protein meal perfect for vegetarians when salmon is substituted with hemp seeds. The colorful vegetables supply antioxidants, vitamins A and C, folate, and potassium, while the healthy fats from avocado and olive oil enhance nutrient absorption and promote satiety.

Storage Instructions

Store components separately in airtight containers in the refrigerator for up to 4 days. Keep cooked salmon and quinoa refrigerated and consume within 3 days. Prepare fresh vegetables just before serving for optimal texture. Assembled bowls can be stored for up to 2 days, but add avocado just before eating to prevent browning.