Wild Salmon, Avocado, Arugula & Quinoa Bowl (Anti-inflammatory omega-3s and good fats)
By the QuiteRecipes team (Jamy & Kaïna) | Food Service Professional, Early Childhood Expert & Parents
Wild salmon over fluffy quinoa with avocado and arugula — a 30-minute dish that pairs omega-3 fats with slow carbs to steady your sugar curve.
Salmon's omega-3s quiet inflammation, the avocado's monounsaturated fat helps your body actually use them, and quinoa carries you on a slow, gentle glucose curve instead of a spike. It all lands on peppery arugula and bursts of cherry tomato, and the whole bowl is on the table in about half an hour.
🥄 Ingredients
- 🫗 2 wild salmon fillets (about 150g / 5 oz each)
- 🫗 2/3 cup (120g) dry quinoa, rinsed
- 🫗 1 avocado, sliced (160g)
- 🫗 2 large handfuls baby arugula (70g / 2.5 oz)
- 🫗 1 cup (150g) cherry tomatoes, halved
- 🫗 2 tablespoons olive oil, divided
- 🫗 1 lemon (juice and zest)
- 🫗 1/4 teaspoon smoked paprika
- 🫗 Salt and black pepper
Nutrition Facts*
*Nutritional information is an estimate and may vary based on ingredients, brands and portion sizes. Values are provided per serving.
👨🍳 Instructions
Bring the quinoa, 1 1/2 cups (375ml) water, and a pinch of salt to a boil in a small saucepan. Cover, reduce to a simmer, and cook for 12–15 minutes until the water is absorbed; turn off the heat and rest for 5 minutes before fluffing.
Meanwhile, preheat the oven to 400°F (200°C). Pat the salmon dry, rub with 1 tablespoon olive oil, the smoked paprika, salt, and pepper, and bake on a lined tray for 12–14 minutes until the fish flakes easily.
Whisk the lemon juice, zest, remaining olive oil, salt, and pepper in a wide bowl, then toss in the arugula and cherry tomatoes.
Divide the quinoa between two bowls and top with the salmon, avocado slices, and the dressed arugula and tomatoes.
⚠️ Common Mistakes
- ✕
Boiling quinoa hard, which turns it porridge; a low, covered simmer is the way.
- ✕
Overcooking salmon until chalky white — pull it at the first gentle flake.
- ✕
Dressing the arugula too early; it wilts fast, so toss only right before serving.
🔄 Variations
Swap wild salmon for trout or grilled sardines when you can get them fresh.
Add a poached egg on top for extra protein and satiety.
Use farro or freekeh instead of quinoa for a different slow-carb grain.
🧊 Storage
- 📦
Store the quinoa, salmon, and avocado separately; the bowl keeps up to 2 days in the fridge.
- 📦
Reheat quinoa and salmon gently; the greens and avocado are best eaten fresh.
💡 Chef Tips
Tip 1: Rinsing quinoa removes its bitter saponin coating — skip it and you'll taste it.
Tip 2: Avocado brightens the omega-3 story: its monounsaturated fat helps the body absorb fat-soluble nutrients.
Tip 3: Check the salmon at 12 minutes; it should flake but stay moist, not dry.
Tip 4: Buy thick arugula, not baby spinach, for the pepper bite that balances the rich fish.
❓ FAQ
Q
Why wild salmon specifically? Wild salmon carries more omega-3s and less saturated fat than most farmed fish, though good-farmed is still fine.
Q
Is quinoa actually low glycemic? Yes, quinoa is a low-GI seed with fiber and protein, so it won't spike blood sugar the way white rice does.
Q
Can this be a PCOS lunch at work? Absolutely — pack the components separately and drizzle the dressing only when you're ready to eat.
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About the Authors
This recipe and guide was developed, tested, and approved in our home kitchen and daily life. Jamy is a retired Food Service District Manager and Early Childhood Program Manager who spent his career overseeing multi-site restaurant operations, large-scale culinary production, and daycare menu management. Kaïna brings the ultimate real-world test: making sure it brings ease and joy to our kids on a busy weeknight.
Read more about our professional background and philosophy →