Superfood Baked Salmon

Why You’ll Love This Recipe

This recipe is the ultimate blend of ease, nutrition, and flavor. Rich in omega-3 fatty acids, antioxidants, and fiber, it’s perfect for anyone looking to eat clean without sacrificing taste. The salmon comes out tender and flaky, while the roasted veggies add depth, texture, and natural sweetness. Best of all, it comes together in one pan with minimal prep and cleanup.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Salmon fillets (skin-on or skinless)
• Sweet potatoes, peeled and diced
• Kale, chopped (stems removed)
• Cherry tomatoes
• Cooked quinoa
• Olive oil
• Fresh garlic, minced
• Lemon juice and zest
• Dijon mustard
• Salt and black pepper
• Optional: avocado slices, hemp seeds, or fresh herbs for garnish

Directions

1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it.
2. In a small bowl, whisk together olive oil, lemon juice, lemon zest, Dijon mustard, garlic, salt, and pepper.
3. Place sweet potatoes on the sheet pan and toss with a bit of the dressing. Roast for 15 minutes.
4. Remove the pan from the oven and add kale, cherry tomatoes, and salmon fillets. Drizzle remaining dressing over the salmon and veggies.
5. Return to the oven and bake for 12–15 minutes, or until salmon is cooked through and flakes easily with a fork.
6. Serve over a bed of warm quinoa and top with optional avocado, seeds, or fresh herbs.

Servings and timing

This recipe serves 4 people. Prep time is approximately 15 minutes, and total baking time is 27–30 minutes. Total time: about 45 minutes.

Variations

• Spicy twist: Add a pinch of chili flakes to the dressing for gentle heat.
• Asian-inspired: Use sesame oil, soy sauce, and ginger in place of mustard and lemon.
• Vegan version: Swap salmon for marinated tofu or tempeh.
• Add crunch: Sprinkle toasted almonds, walnuts, or pumpkin seeds over the final dish.
• Grain swap: Substitute quinoa with brown rice, farro, or couscous.

Storage/Reheating

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in a 300°F (150°C) oven for 10–12 minutes or in the microwave for 1–2 minutes. Avoid overheating to prevent drying out the salmon.

FAQs

Can I use frozen salmon?

Yes, just make sure to thaw it completely and pat it dry before baking.

Is the salmon skin-on or skinless?

Either works. Skin-on helps retain moisture, but you can remove it before or after cooking if preferred.

Can I make this without quinoa?

Absolutely. Serve it with your favorite grain or even over a green salad.

What kind of kale should I use?

Lacinato (dino) or curly kale both work well—just remove the tough stems before baking.

Can I meal prep this?

Yes! Portion everything into containers for a grab-and-go lunch or dinner. Add avocado fresh when serving.

What can I use instead of Dijon mustard?

You can use whole grain mustard, honey mustard, or skip it altogether if preferred.

How do I know when salmon is done?

Salmon is cooked when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C).

Can I add other vegetables?

Definitely. Broccoli, brussels sprouts, or zucchini all roast well and work with this flavor profile.

Is this dish gluten-free?

Yes, all the ingredients are naturally gluten-free.

Can I use another fish?

Yes, trout, steelhead, or cod make good substitutes—just adjust the cooking time as needed.

Conclusion

Superfood Baked Salmon is a powerhouse of nutrition and flavor in one simple, sheet-pan meal. With flaky, lemon-garlic salmon and a rainbow of nutrient-packed sides, it’s a satisfying way to eat clean and feel great. Whether for a quick dinner or a meal-prep staple, this recipe is a go-to for wholesome, delicious eating.

Superfood Baked Salmon

Print Recipe

Pin Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

Superfood Baked Salmon is a nutrient-dense, one-pan meal featuring flaky roasted salmon, sweet potatoes, kale, and quinoa, all dressed in a zesty lemon-garlic sauce for a wholesome and delicious dinner.

• Author: Laura
• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes
• Yield: 4 servings
• Category: Main Course
• Method: Roasting
• Cuisine: American
• Diet: Gluten Free

Ingredients

• 4 salmon fillets (skin-on or skinless)
• 2 medium sweet potatoes, peeled and diced
• 4 cups kale, chopped (stems removed)
• 1 cup cherry tomatoes
• 2 cups cooked quinoa
• 3 tbsp olive oil
• 2 cloves garlic, minced
• 1 lemon, juiced and zested
• 1 tsp Dijon mustard
• Salt and black pepper, to taste
• Optional: avocado slices, hemp seeds, or fresh herbs for garnish

Cook Mode Prevent your screen from going dark

Instructions

1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it.
2. In a small bowl, whisk together olive oil, lemon juice, lemon zest, Dijon mustard, garlic, salt, and pepper.
3. Place diced sweet potatoes on the sheet pan and toss with about half of the dressing. Roast for 15 minutes.
4. Remove the pan from the oven and add kale, cherry tomatoes, and salmon fillets. Drizzle the remaining dressing over the salmon and vegetables.
5. Return to the oven and bake for 12–15 minutes, or until the salmon flakes easily with a fork and vegetables are tender.
6. Serve salmon and veggies over a bed of warm cooked quinoa.
7. Top with optional avocado, hemp seeds, or fresh herbs before serving.

Notes

• For extra flavor, marinate salmon in the dressing for 15–30 minutes before baking.
• Don’t overcrowd the pan to ensure even roasting.
• Use pre-cooked quinoa to save time.
• Broil for the last 1–2 minutes if you prefer a lightly browned top on the salmon.
• Garnish with fresh dill or parsley for a fresh finish.

Nutrition

• Serving Size: 1 salmon fillet with vegetables and quinoa
• Calories: 460
• Sugar: 6g
• Sodium: 320mg
• Fat: 22g
• Saturated Fat: 4g
• Unsaturated Fat: 16g
• Trans Fat: 0g
• Carbohydrates: 30g
• Fiber: 6g
• Protein: 36g
• Cholesterol: 75mg