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A powerhouse plate of roasted salmon with red pepper sauce along with quinoa pilaf and broccolli.

Quinoa Pilaf with Roasted Salmon and Red Pepper Sauce

Talk about your nutritional powerhouse – Quinoa Pilaf with Roasted Salmon and Red Pepper Sauce is healthy, simple, elegant, and done in 30 minutes. By slow-roasting the salmon fillets in the oven, you have almost a fail-proof way of cooking the perfect piece of healthy deliciousness.
5 from 1 vote
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Fish & Seafood, Main Course, Rice & Grains
Cuisine LindySez Fusion
Servings 4 servings
Calories 430 kcal


  • For the Quinoa Pilaf
  • 1 cup quinoa rinsed well
  • 1 tablespoon extra virgin olive oil
  • ½ cup finely chopped onion or shallot
  • ¼ cup finely diced red bell pepper
  • 2 cups liquid I used 1 cup chicken stock and 1 cup water. You could use 2 cups chicken stock or all water. I would not use veggie stock as the flavor tends to be very strong
  • ¼ cup minced fresh parsley
  • For the Slow-Roasted Salmon
  • 4 5 ounce skin-on salmon filets (check for and remove any bones)
  • 1 tablespoon extra virgin olive oil
  • For the Roasted Red Pepper Sauce
  • 1 small jar 7 ½ ounces roasted red peppers, drained (or roast your own, about ½ cup total, peeled and sliced)
  • ¼ cup fire-roasted diced tomatoes if you don't have fire-roasted, you can use regular diced tomatoes, but fire-roasted gives it more depth
  • 1 tablespoon extra virgin olive oil
  • 1 teaspoon balsamic vinegar
  • Salt and freshly ground pepper for all


  • Heat the oven to 250°F 
    It's best to let the fish sit out a bit so it's not super cold, so let it sit out while you prepare the pilaf ingredients and while the oven heats.
  • Prepare the Pilaf: In a small saucepan with a tight-fitting lid, heat the oil over medium-low heat; add the onions and peppers; sauté 2 - 3 minutes or until tender. Add the rinsed quinoa to the pan and stir until covered with oil; add the liquid along with a pinch of salt. Bring to a simmer, cover and lower the heat; cook for 15 - 20 minutes or until the liquid is absorbed and the quinoa is tender. Stir in the parsley. Taste and adjust salt and pepper. (A small pat of unsalted butter here is good, but not necessary.)
  • Prepare the Salmon; While the pilaf is cooking, rub the oil over the salmon and season with salt and freshly ground pepper. Place the salmon, skin side down, onto an aluminum foil covered cooking sheet that has been lightly oiled or sprayed with cooking spray. Place in the oven and cook for 15 to 20 minutes, or until medium. Do not overcook the fish. 
  • Prepare the Pepper SauceWhile the fish and pilaf are cooking, place all the ingredients for the sauce in a blender; blend until smooth. Pour into a small saucepan and heat until just hot. 
  • To Serve: Place the pilaf on the bottom of the plate, top with the salmon and spoon the sauce over. Enjoy.


Serving: 1gSodium: 375mgFiber: 4gCholesterol: 74mgCalories: 430kcalPolyunsaturated Fat: 13gSaturated Fat: 2gFat: 18gProtein: 34gCarbohydrates: 33g
Keyword baked salmon, quinoa pilaf, slow-cooked salmon in the oven, super healthy dinner with salmon
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