Salmon Quinoa Power Bowl — Omega-3 Rich, 45g Protein

Nutrition Facts (per serving)

Ingredients

For the bowl:

• 200g salmon fillet (skin on)
• 150g cooked quinoa (from ~65g dry)
• 2 cups mixed greens
• 1/2 cucumber, sliced
• 1/4 avocado, sliced
• 1 tbsp olive oil (for cooking)
• Lemon, salt, pepper

For the dressing:

• 2 tbsp tahini
• 1 tbsp lemon juice
• 1 clove garlic, minced
• 2 tbsp water
• Salt to taste

Instructions

1. Cook quinoa according to package directions (typically 15 min). Season with salt and let cool slightly.
2. Prepare salmon — pat dry, season with salt, pepper, and a squeeze of lemon.
3. Cook salmon skin-side down in olive oil over medium-high heat for 4–5 minutes. Flip and cook 3–4 more minutes. Internal temp should reach 63°C (145°F). Let rest 2 minutes, then flake.
4. Make dressing — whisk tahini, lemon juice, garlic, and water until smooth.
5. Assemble — layer greens, quinoa, cucumber, and avocado. Top with flaked salmon and drizzle with tahini dressing.

The Evidence Behind This Meal

Salmon and muscle recovery

A 2020 meta-analysis in Nutrients found that EPA and DHA omega-3 supplementation significantly reduces exercise-induced muscle damage markers (CK and IL-6). Getting omega-3s from whole fish rather than supplements also delivers the full matrix of nutrients.

Quinoa's amino acid advantage

Unlike most grains, quinoa contains all essential amino acids including lysine — often limiting in plant proteins. This makes the salmon + quinoa combination provide exceptional amino acid diversity.

Avocado and fat-soluble nutrient absorption

The monounsaturated fats from avocado significantly increase the absorption of fat-soluble vitamins in the greens. Research shows carotenoid absorption increases 3–5× when eaten with a fat source.

Tracking in Nutrola

Search "salmon fillet" in Nutrola — wild-caught vs. farmed options have different fat/omega-3 values. Quinoa is listed by cooked weight in most databases. Add avocado by weight for the most accurate fat tracking.