Baked Salmon with Quinoa, Brown Rice & Vegetables
Main Dish · Quick Meals · Time: 35 min · Servings: 2 · Difficulty: Easy
It was in Singapore over 18 years ago that I first tasted salmon. Growing up, I avoided fish whenever I could and always reached for meat instead. Looking back now, it's funny how much my tastes have changed. These days, I can't imagine my meals without plenty of fresh vegetables, fish, and seafood.
I was amazed by how readily available salmon was in Singapore, with fresh fish often arriving from Scotland, New Zealand and Norway. My first bite was unlike anything I had experienced before. It was buttery, delicate, and so different from the fish I had grown up eating. That meal completely changed the way I looked at Fish.
Over the years, this recipe naturally found its way into my weekly meal rotation. In the months leading up to my egg retrieval and embryo transfer, my IVF specialist recommended following an anti-inflammatory way of eating. This became one of the meals I cooked on repeat throughout that season. It was simple to prepare, packed with nourishing ingredients, and easy to make ahead for busy days when I wanted something wholesome without spending hours in the kitchen.
I usually serve it with a mixture of quinoa and tri-colour brown rice, which I like to cook in batches and keep in the fridge or freezer. Not only does this make weekday meals much quicker, but cooling cooked grains also increases their resistant starch content, which may help lower their glycemic response. It's a small habit that has become part of my everyday cooking.
This recipe has remained one of my husband's and my favourite weekday meals. It's easy to adapt with whatever vegetables are in season and works beautifully with any good-quality salmon you can find. While I personally enjoy using wild-caught salmon whenever it's available, this recipe is just as delicious with farm-raised salmon too. The key is choosing the freshest salmon that fits your budget.
Packed with omega-3-rich salmon, colourful vegetables, and wholesome grains, this is one of those recipes that proves healthy food doesn't have to be complicated. Everything is baked until beautifully tender, allowing the natural flavours of the ingredients to shine. It's a simple, vibrant, and nourishing meal that we're still making years later, and I hope it becomes a favourite in your home too.
🌿 Why this recipe is anti-inflammatory
This salmon bake brings together ingredients that naturally support an anti-inflammatory lifestyle:
• Salmon → packed with omega-3 fatty acids that calm inflammation.
• Whole grains (quinoa + brown rice) → steady energy and fiber for gut health.
• Colourful vegetables → rich in antioxidants and vitamins to fight oxidative stress.
• Cucumbers + apple cider vinegar → hydrating and digestion-friendly.
• Olive oil, lemon, and herbs → Mediterranean staples known for their anti-inflammatory benefits.
Ingredients
- 2 fillets Salmon ((about 250–300 g total, cut in half))
- 1/2 Lemon, sliced into half-rounds
- 2 tsp Lemon Juice
- 1 sprig fresh thyme
- 150 grams broccoli florets
- 1 meduim zucchini, sliced
- 1 meduim Red Bell Pepper, cut into squares
- 150 grams mushrooms of choice
- 1 ½ tbsp extra virgin olive oil
- ½ tsp Italian seasoning
- ¼ tsp ground black pepper
Marinated Cucumbers
- ½ meduim cucumber, thinly sliced
- 1 tbsp apple cider vinegar
- ½ tsp olive oil
- a few sprigs fresh parsley, chopped
- Pinch salt & black pepper
Directions
- Cook grains (optional) Prepare quinoa, brown rice, or a mix (about 1 cup total cooked). Fluff with a fork and set aside. (I usually have this ready in the fridge from weekly meal prep.)
- Roast vegetables Preheat oven to 190°C / 400°F. Line a baking sheet with parchment. Arrange the broccoli, zucchini, bell pepper, and mushrooms on the tray along with the thyme. Drizzle with 1 ½ tbsp olive oil, season with salt and pepper, and toss to coat. Roast for 18–20 minutes, until tender and lightly caramelised.
- Bake salmon After 18 minutes, pull the tray from the oven. Toss the vegetables, then add the salmon fillets skin-side down. Season the skin with salt and pepper (or Italian herb salt if you have it), then season the sides and top. Place thyme sprigs and lemon slices over the salmon, squeeze fresh lemon juice on top. Lower the oven to 180°C / 350°F and bake for 14–15 minutes until just cooked through.
- Assemble Place grains in a bowl, add roasted vegetables, and top with salmon. Spoon marinated cucumbers to the side, garnish with fresh parsley or basil, and drizzle with olive oil. (I personally add another spoon of apple cider vinegar at the end, as prescribed by our fertility doctor — it helps digestion and may support blood sugar balance.)