Anti-inflammatory Diet Recipes: Salmon & Quinoa Salad
This small-batch grilled salmon with quinoa, blueberries and walnut salad is built around anti-inflammatory ingredients and follows guidance for heart and brain health. The recipe makes 1–2 servings, uses simple steps, and keeps textures soft and easy to enjoy.
This dish is convenient when you cook for one or two. The quinoa can be cooked ahead and the salmon grills quickly. Cleanup stays minimal—one pan for salmon, one pot for quinoa, and a bowl for the salad.
If you like make-ahead grains and gentle textures, try this as a template for other warm grain salads. It’s easy to scale and to soften for easier chewing or digestion.
Ingredients You’ll Need
- Salmon fillet 6–8 oz (170–225 g), 1/2 cup dry quinoa (rinsed), 3/4 cup water or low-sodium vegetable broth for cooking quinoa
- 1/2 cup fresh blueberries, 3 tbsp chopped toasted walnuts, 2 cups mixed greens or baby spinach, 1 small cucumber thinly sliced
- 1 tbsp extra-virgin olive oil plus 1 tsp for salmon, 1 tsp lemon zest and 1 tbsp lemon juice, salt and black pepper to taste, optional 1 tsp Dijon mustard or 1 tsp plain yogurt
You can serve this with a soft whole-grain roll or extra steamed vegetables if you like.
Step-by-Step Recipe
- Cook the quinoa: In a small pot combine rinsed quinoa and 3/4 cup water or low-sodium broth. Bring to a simmer, cover, reduce heat to low and cook 12–15 minutes until liquid is absorbed. Turn off heat, let sit 5 minutes, then fluff with a fork and keep warm.
- Prep and cook the salmon: Pat the fillet dry and rub with 1 tsp olive oil, lemon zest, and a pinch of salt and pepper. Grill or pan-sear skin-side down over medium 3–4 minutes, flip and cook 2–3 minutes more until it flakes easily. For a softer texture, steam the salmon 6–8 minutes instead of grilling.
- Make the dressing and assemble: Whisk 1 tbsp olive oil, 1 tbsp lemon juice, mustard or yogurt if using, and a pinch of salt and pepper. Combine warm quinoa, greens, cucumber, blueberries and walnuts in a bowl, toss with half the dressing, top with flaked salmon and drizzle the rest. Serve warm or at room temperature with extra lemon if desired.
Tips and Easy Variations
Make it easier to chew
- Flake cooked salmon into small, bite-sized pieces for gentle chewing
- Choose very tender greens like baby spinach or lettuce
- Press a few quinoa grains with a fork to soften texture further
Lighten for digestion
- Cook quinoa in water or low-sodium broth and use less oil
- Use extra lemon, mustard, or a spoonful of yogurt instead of more oil
- Skip raw cucumber if it upsets your stomach and substitute steamed zucchini
Swap-ins and flavor boosts
- Use canned wild salmon drained and flaked for a faster option
- Swap walnuts for ground flax or chia for a milder texture with omega-3s
- Add fresh dill, parsley, or a pinch of ground turmeric to the dressing
Quick anti-inflammatory boosts
- Focus on fatty fish, berries and nuts for omega-3s and antioxidants
- Keep sodium low by using water or low-sodium broth and minimal added salt
- Soften textures for easier eating by flaking fish and choosing tender greens
Storage and Leftovers
Fridge
Store cooked quinoa and salmon separately in airtight containers for up to 2 days; assemble only what you’ll eat to keep greens fresh.
Freezer
Cooked quinoa freezes well in portions; salmon is best eaten fresh but can be frozen if cooked and wrapped tightly for up to 1 month.
Reheating
Reheat quinoa in short microwave bursts or on the stove with a splash of water. Warm salmon gently to avoid drying; serve at room temperature if preferred.
Conclusion
Try this grilled salmon and quinoa salad for a small, gentle meal that follows anti-inflammatory guidance and the Nutritional Pyramid 2026–2030. It’s simple, soft-textured, and built around heart- and brain-friendly foods.
This recipe is easy to scale, convenient for one or two servings, and adaptable for gentler textures or plant-based swaps if needed.
FAQ
Can I use frozen salmon?▶
Yes. Thaw frozen salmon in the fridge, pat it dry, and follow the same seasoning and cooking times. Wild frozen salmon works well when properly thawed.
Is quinoa the best grain choice?▶
Quinoa is a whole grain with a soft texture when cooked, but you can substitute cooked millet or couscous for similar texture and results.
