Salmon, Quinoa & Broccoli
Prep Rotation
Salmon · Pescatarian — Dinner 1

Salmon,Quinoa & Broccoli

Pan-seared salmon with fluffy quinoa (complete protein) and crispy roasted broccoli. High omega-3, lean carbs, minimal reheating drama. Oven-roasts cleanly for consistent doneness.

Active~30 min
Holds4 days
DifficultyEasy
Per Serving43P · 29C · 31F · 605 kcal
Servings
Salmon portions freeze pre-portioned; quinoa and broccoli scale together.
Ingredients
Protein
Salmon fillet (raw, skin-on, Costco)
Grain & Vegetable
Quinoa (raw, dry)
Broccoli (raw, cut into florets)
Cooking Fat & Finish
Organic extra virgin olive oil (Kirkland)
Kosher salt
Black pepper
Lemon juice
Method
1
Batch Cook: Quinoa
Rinse 180g raw quinoa in fine-mesh strainer (removes saponins, bitter coating). In pot, bring 3.5 cups water to boil. Add quinoa, stir. Reduce to simmer, cover. Cook 15 min. Remove from heat, rest covered 5 min. Fluff with fork. Cool completely in shallow pan.
25 min Don't skip the rinse—saponins taste soapy. Fluffiness matters for reheating appeal; don't pack it down.
2
Batch Cook: Roasted Broccoli
Toss 480g broccoli florets with 24ml olive oil, salt, pepper. Spread evenly on 2 sheet pans. Roast at 425°F for 12–15 min, stirring halfway. Broccoli should have crispy edges, tender stem. Cool completely before portioning.
18 min Don't crowd the pan—space matters for crispiness. Stirring halfway prevents bottoms from burning.
3
Batch Prep: Salmon Portions
Pat 680g salmon fillets dry. Cut into 4 equal portions (170g each). Wrap each tightly in plastic, then place in vacuum-seal bags. Seal and freeze immediately. These keep 3 months frozen and cook from frozen or thawed.
10 min Vacuum sealing prevents freezer burn and controls portion size. You'll never overeat salmon if it's pre-portioned.
4
Per Meal: Pan-Sear Salmon
Remove 170g salmon from vacuum bag. Pat dry. Preheat oven to 400°F. Place salmon skin-side down on parchment-lined sheet pan. Drizzle with 8ml olive oil, salt, pepper. Roast 12–14 min until internal temp hits 145°F (slightly translucent center is fine, carries over to 150°F while resting). Rest 2 min.
16 min Oven roasting is more forgiving than pan sear for consistent doneness. Skin-side down keeps flesh moist. Don't overcook—145°F is safe and stays juicy.
5
Plate & Finish
Reheat quinoa (microwave 1–2 min covered, or eat cold). Reheat broccoli (microwave 1–2 min or eat cold). Plate quinoa as base, salmon on top, broccoli to the side. Squeeze lemon over salmon and broccoli.
3 min Lemon finish cuts through richness and masks any reheating flatness.
Batch & Storage
Batch Cook Time Roasted broccoli and quinoa cook concurrently (both ~15–25 min). Salmon portions are prepped and frozen ahead of time. Total active time: ~30 min on Sunday, then cook individual salmon portions as needed.
Storage: Quinoa Airtight container, 4–5 days fridge. Keep separate from other components (doesn't absorb excess liquid if stored alone). Reheats in microwave 1–2 min or eat cold straight from container.
Storage: Broccoli Airtight container, 3–4 days fridge. Can be eaten cold or reheated. Doesn't freeze well (texture softens). Store separate from quinoa.
Storage: Salmon Vacuum-sealed portions, frozen up to 3 months. Cook from frozen (add 1–2 min to roast time) or thaw overnight in fridge. Each portion is individually wrapped—grab one, cook one.
Cook Log
Notes
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What changed, what worked, what to try next time. Doneness on salmon? Crispiness on broccoli? Any reheating issues?