Baked Salmon With Zoodles & Quinoa

Weeknight Wow: Your New Favourite Salmon Dish

This Baked Salmon with Zoodles and Quinoa isn’t just a meal; it’s a fresh take on feel-good, nutrient-packed food. This dish brings together perfectly marinated salmon, tender zoodles, and fluffy quinoa for a blend that’s light, satisfying, and full of flavor. With a hint of spice, a dash of sweetness, and a pop of texture from black sesame seeds, every bite is an invitation to savor simple, wholesome ingredients that shine.

Whether you’re looking for a quick weeknight dinner or a meal that feels a little special without much fuss, this salmon dish is your go-to. Ready in under 30 minutes, it’s proof that clean eating can taste as good as it looks!

For my bariatric friends: This is a great choice for us. First, it’s high in protein, thanks to the salmon and quinoa combo—an absolute must for post-surgery nutrition. Protein helps keep you fuller longer and supports muscle repair and overall recovery. Plus, it’s lower in carbs, with zoodles subbing in for pasta, making it light yet filling without overloading the digestive system. The ingredients are nutrient-dense but easy to digest, with healthy fats from olive oil and anti-inflammatory perks from the garlic and sundried tomatoes. And the best part? It’s quick to make and packed with flavour, which makes it easy to stick with bariatric-friendly portions without feeling deprived.

Ingredient's You'll Need

•Salmon fillets (4.4 oz. /125g each): Tender and packed with protein, salmon offers those omega-3 fatty acids that are not only heart-healthy but also make each bite rich and flavorful.
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•Quinoa (3.5 oz./100g, cooked): This superfood is light yet filling, offering a complete protein source with all essential amino acids, plus fiber to keep you satisfied.
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•Zucchini: Spiralized into zoodles, zucchini provides a low-carb base that absorbs the marinade’s flavors perfectly, adding a fresh, light crunch.
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•Olive oil (½ tbsp.): Adds healthy fats and a touch of richness, giving the salmon and zoodles a lush, smooth texture.
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•Garlic (1 clove, crushed): Brings a punch of flavor and anti-inflammatory benefits that balance out the dish.
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•Sundried tomatoes (2.5 oz./70g, rinsed and chopped):These little gems add a sweet, tangy kick, plus a hit of antioxidants and vitamins for that extra nutritional edge.
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Salmon Marinade:
•Tamari (2 tbsp.):A gluten-free soy sauce alternative that deepens the flavor with a savory, umami taste, taking the salmon to the next level.
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•Olive oil (½ tbsp.): Adds a subtle, smooth richness to the marinade, helping the spices stick to the salmon.
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•Sweet and hot paprika (½ tsp. each): These spices add warmth and a hint of spice, giving the salmon a balanced, smoky flavor profile.
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•Rice vinegar (1 tbsp.): A dash of brightness that lifts all the flavors, enhancing the dish’s overall freshness.
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•Honey (1 tsp.): Just a touch of natural sweetness that caramelizes as the salmon bakes, creating a hint of crispness on the edges.
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•Black sesame seeds (1 tbsp.): Adds a nutty crunch and visual appeal, plus they’re packed with healthy fats and minerals.
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•Chili flakes (to taste): For a little kick of heat that livens up each bite, perfectly complementing the sweetness and tang of the other ingredients.
Each ingredient here doesn’t just add flavor—it packs a punch in nutrients, making this dish both tasty and bariatric-friendly.

Swap It Like It’s Hot: Easy Substitutions for This Recipe

The beauty of this recipe is its flexibility! 

With a few smart swaps, you can adjust it to fit your taste, dietary needs, or whatever’s in your pantry. Salmon can easily be swapped with trout or tilapia for a similar taste and texture, while cauliflower rice or farro can stand in for quinoa if you want a different grain. And if zoodles aren’t your thing, cucumber noodles or spiralized carrots keep it fresh with a unique twist. Simple substitutions like soy sauce for tamari, avocado oil for olive oil, or a splash of apple cider vinegar instead of rice vinegar mean you can make this recipe your own without sacrificing any flavour.

  • Salmon: If salmon isn’t available or you’re looking for variety, try trout or tilapia—both are mild, protein-packed options with a similar flaky texture.

  • Quinoa: Not into quinoa? Cauliflower rice or farro works well too. Cauliflower rice is lower in carbs, while farro has a chewy texture with added fiber.

  • Zucchini (for zoodles): Swap with cucumber noodles or spiralized carrots if you prefer a crunchier texture or a slightly sweeter taste.

  • Tamari: Soy sauce is a straightforward alternative (just check for low sodium if you’re watching salt intake). Coconut aminos is another option for a slightly sweeter, soy-free alternative.

  • Olive Oil: You can sub with avocado oil for a high-heat alternative that’s rich in monounsaturated fats or use sesame oil for an added nutty flavor in the marinade.

  • Rice Vinegar: If you’re out of rice vinegar, apple cider vinegar or white wine vinegar can add that same acidic punch with a slightly different twist.

  • Honey: Try maple syrup or a bit of agave if you prefer plant-based sweeteners or a milder sweetness.

These substitutions keep the flavours balanced and the health benefits strong while giving you flexibility in ingredients!

Baked Salmon With Zoodles & Quinoa

Recipe by Curvy as Fork
0.0 from 0 votes
Servings

2

servings
Prep time

10

minutes
Cooking time

15

minutes
Calories

300

kcal

Ingredients

  • 2 salmon fillets (4.4 oz. /125g each)

  • 3.5 oz. (100g) quinoa, cooked

  • 1 zucchini

  • ½ tbsp. olive oil

  • 1 garlic clove, crushed

  • 2.5 oz. (70g) sundried tomatoes, rinsed, chopped

  • Salmon Marinade
  • 2 tbsp. tamari

  • ½ tbsp. olive oil

  • ½ tsp. sweet paprika

  • ½ tsp. hot paprika

  • 1 tbsp. rice vinegar

  • 1 tsp. honey

  • 1 tbsp. black sesame seeds

  • chili flakes, to taste

Directions

  • Mix together the ingredients of the marinade and cover the salmon to marinate for about 1 hour.
  • While the salmon is marinating, cook the quinoa and spiralize the zucchini.
  • Heat the oil in the pan, add the crushed garlic and fry for 1-2 minutes. Add in the zoodles and stir occasionally until it softens (about 3-4 minutes). Towards the end add the chopped tomatoes, and season with salt and pepper, to taste.
  • Heat the oven to 480°F (250°C) and place the salmon on a baking tray or casserole dish. Bake for about 7 minutes.
  • Remove the salmon from the oven to rest for a moment. In the meantime, pour in the salmon juices into the quinoa, and mix well.
  • Divide the quinoa and zoodles between two plates, then place the salmon on top. Sprinkle with chili flakes to serve.