Women over 50 often find the Mediterranean diet especially rewarding—its balance of fresh produce, lean proteins, and heart-healthy fats provides a nourishing foundation that can help support bone and cardiovascular health. This vibrant Sun-Kissed Salmon & Quinoa Tabbouleh is quick to prepare, tastes fantastic, and brings a taste of sunshine to your table.
Ingredients
- 2 salmon fillets (about 5–6 ounces each)
- 1 cup uncooked quinoa, rinsed
- 2 cups water or low-sodium vegetable broth
- 1 tablespoon extra-virgin olive oil
- 1 lemon, juiced and zested
- 1 cup diced tomatoes
- 1/2 cup chopped cucumber
- 1/2 cup chopped fresh parsley (or a mix of parsley and mint)
- 1/4 teaspoon sea salt
- 1/4 teaspoon freshly ground black pepper
Instructions
Begin by preparing the quinoa: bring the water or broth to a boil in a medium saucepan. Stir in the rinsed quinoa, then reduce the heat to low, cover the pot, and let it simmer for about 15 minutes or until all the liquid is absorbed. Turn off the heat and fluff the quinoa gently with a fork.
While the quinoa cooks, preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper and place the salmon fillets, skin-side down, on the sheet. Drizzle them with extra-virgin olive oil, season with a pinch of salt and pepper, and sprinkle half the lemon zest on top. Bake for about 12–15 minutes, or until the salmon is cooked through and flakes easily with a fork.
In a large bowl, combine the cooked quinoa, diced tomatoes, chopped cucumber, fresh herbs, and remaining lemon zest. Toss gently with the lemon juice and a dash more olive oil if desired, then season with salt and pepper to taste. Plate each salmon fillet over a bed of quinoa tabbouleh and serve warm.
This uplifting dish captures the essence of the Mediterranean diet: wholesome grains, flavorful vegetables, and lean protein all come together in a satisfying and health-conscious way. It’s particularly suited for women over 50 due to its omega-3 fatty acids and nutrient-packed ingredients. Feel free to swap in different grains like farro or bulgur, or mix up the fresh herbs to keep things interesting. Whether you’re cooking for yourself or hosting friends, this Sun-Kissed Salmon & Quinoa Tabbouleh offers an easy, delicious path to better well-being and joyful dining. Enjoy!
Nathaniel Lee is an avid cook, drawing on his decades of home cooking and fine dining experience. He is a contributing chef at Mashed, and his recipes and contributions have been featured in Tasting Table, Edible Arrangements, Insanely Good Recipes, and The Daily Meal.
