Salmon Kale Quinoa Salad

The Salmon Kale Quinoa Salad is a nutrient-rich, flavorful dish featuring tender massaged kale, fluffy quinoa, and perfectly seared salmon. Tossed with fresh veggies and drizzled with a tangy lemon Dijon dressing, it's a light yet satisfying meal that's both healthy and delicious!

This Salmon Kale Quinoa Salad is a culinary powerhouse matched by few other recipes. 

It is clean, healthy eating at its finest. And healthy does not mean dull or bland. This delectable salad is bursting with flavor and tossed with an incredible lemony dressing.

Are you a fan of meal prepping? If so, you should definitely try this high-protein recipe, they’re perfect for meal prep Lemon Pepper Chicken Thighs .

Why You’ll Love This Recipe

• Simple & Quick: This salad is perfect for meal prep. You can easily make the kale quinoa salad ahead of time and refrigerate it. When you're ready to eat, simply cook the salmon and serve it fresh.
• Nutrient-Packed: This healthy and easy recipe is ideal for lunch or dinner, packed with protein, fiber, wholesome carbohydrates, and plenty of nutrients.
• Fresh & Flavorful: The lemon Dijon dressing adds a zesty kick that perfectly complements the rich salmon and hearty quinoa.
• Protein-Packed: This salad provides over 25 grams of protein, making it a fantastic option for meeting your protein goals in a single meal.

Why Add Salmon to Any Salad?

Salmon is not a natural salad ingredient. It is, however, a nutrient-dense source of health and body fuel. In this Salmon Kale Quinoa Salad, salmon is truly the reigning star. Not every food qualifies as both highly nutritious and a confirmed taste treat. Salmon raises the “yummy level” to new heights. 

Also, consider the cost savings. Serving individual salmon filets can be expensive. By adding salmon to your salad, you get the great taste and benefits without the staggering cost. Adding salmon to your salad is a win-win proposition.

How to Cook Perfect Quinoa for a Salad

Cooking quinoa is simple! I used the stovetop method to achieve perfectly fluffy quinoa. The water ratio is key—always remember 1:2, meaning one part dry quinoa to two parts water.

Before cooking, rinse the quinoa 2-3 times until the water runs clear. In a saucepan, bring 1 cup of water to a rolling boil over medium heat. You don’t need to add salt here, as we'll be adding salt in the dressing.

Add the rinsed quinoa to the boiling water, cover with a lid, and reduce the heat to low. Let it simmer for 10 minutes. After 10 minutes, check to see if any water remains—if so, cook for a few more minutes until the water is fully absorbed. Once done, fluff the quinoa with a fork, and it’s ready for salads or other dishes.

Main Ingredients for Your Salmon Kale Quinoa Salad

Salmon, of course, is the ruling ingredient in this salad that stands on top of the nutritional pyramid. It is difficult not to appreciate all that salmon has to offer. It is high in protein and very high in critical omaga-3 fatty acids (which your body needs but is unable to create on its own).

In addition, salmon is loaded with vitamins and minerals, especially Vitamin B and potassium. It is a trusted source for decreasing inflammation and hearth disease as well as supporting cognitive health. 

Gluten-free Quinoa has been gaining popularity due to its nutritional value. It offers protein, fiber, and needed vitamins such as Vitamin C and K. Quinoa is a great substitute for rice.

Kale is a nutty-tasting leafy green filled with antioxidants, beta-carotene, and vitamins. This green wonder also supports heart health and weight management – an entire cup of kale is just 7 calories. 

The humble cucumber is not to be underestimated. It is high in nutrients, certain vitamins, and fiber, and they are very low in calories. Cucumbers are mostly water, so they help hydrate the body and keep joints healthy.

Red Bell Peppers deliver needed antioxidants, Vitamin A, and Vitamin C; they also help protect against heart disease. In addition, the red color adds a flair to the salad.  

The above superior ingredients are tied together with added seasoning, a tinge of lemon, and healthy olive oil.

See recipe card for quantities.

Instructions

The instructions below clearly explain, with images, how to prep the salmon, cook the quinoa, prepare the dressing, and assemble the salad step-by-step for easy understanding.

1. Step 1: Season the salmon generously with Italian seasoning, salt, and pepper. Rub the seasonings on both sides to ensure the filets are evenly coated.

2. Step 2: Cook the salmon for 4-5 minutes on each side, or until the salmon turns opaque.

3. Step 3: In a mason jar add the mentioned ingredients under "Lemon Dijon Dressing" and shake it vigorously for about 2 minutes until all the ingredients are well combined.

4. Step 4: In a small saucepan, add water and quinoa. Bring it to a boil, then reduce the heat to low, cover, and simmer until the water is absorbed, about 12-15 minutes. Once cooked, fluff the quinoa with a fork and set it aside to cool slightly.

5. Step 5: Place the chopped kale into a large mixing bowl. Drizzle ½ tablespoon of olive oil over the kale and gently massage the leaves with your hands for about 2 minutes. 

6. Step 6: To the massaged kale, add the cooked quinoa, diced red bell pepper, sliced cucumber, and diced red onion.
   

7. Step 7: Pour 2-3 tablespoons of the prepared Lemon Dijon dressing over the salad and toss everything together until well mixed. 

8. Step 8: Transfer the kale and quinoa salad onto a serving platter. Arrange the cooked salmon filets on top of the salad. Drizzle the remaining Lemon Dijon dressing over the salmon and serve immediately.

You can serve the salad with salmon fillets on top, as shown in the photos, or cut the fillets into bite-sized pieces before cooking for easier serving. The option is yours.

How to Serve a Salad as a Main Meal

A very common debate is whether a salad is a side dish or a main meal. The fact is that a salad such as this salmon, kale, and quinoa has all the ingredients to be a meal on its own instead of “just a salad.” 

The superfood salmon adds protein and nutrition for the entire family. Why is it ideal in a salad? It is a little-known fact that salmon actually tastes better cold than warm.

To turn a salad into a main-mail extravaganza, think clean and fresh. Your kale should be as freshly-picked as possible. Never use a limp green. Your salmon should have a bright color without the edges beginning to darken and it should smell fresh instead of fishy. If possible, check the texture; when pressed, the salmon meat should spring back.

Think colors. Your main-meal salad can be presented as a colorful work of art. The salmon, red peppers, red onions, and green kale offer colorful textures. Dress everything up with a special dressing.

Substitutions

Variations

1. Add Fruit: Incorporate fresh or dried fruits like avocado, pomegranate seeds, or dried cranberries for a sweet contrast.
2. Try Different Greens: Mix kale with spinach, arugula, or mixed greens for a more diverse salad base.
3. For Extra Crunch: Add roasted nuts or seeds like almonds, walnuts, or pumpkin seeds for extra texture in the salad.

Equipment

Kale Quinoa Salad with Salmon - Easy Prep Salad

This salmon kale quinoa salad is an easy meal prep. You can use leftover quinoa. While most salads do not have a lengthy shelf life, this special salad can be kept in the refrigerator for up to 4 days. That means a tasty dinner and lunches throughout the week. It is best if you keep the dressing in a separate container and use as needed just prior to serving.

For leftovers, you can enjoy the salad cold or gently reheat the salmon before adding it to the salad for a warm meal.

FAQ

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Salmon Kale Quinoa Salad

Abi Guna

The Salmon Kale Quinoa Salad is a nutrient-rich, flavorful dish featuring tender massaged kale, fluffy quinoa, and perfectly seared salmon. Tossed with fresh veggies and drizzled with a tangy lemon Dijon dressing, it's a light yet satisfying meal that's both healthy and delicious!

5 from 1 vote

Print Recipe Pin Recipe

Prep Time 20 minutes mins

Cook Time 20 minutes mins

Total Time 40 minutes mins

Course Main Course, Salad

Cuisine American

Servings 4

Calories 389 kcal

Equipment

• Saucepan For cooking the quinoa
• Skillet For cooking the salmon

Ingredients

  

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For the Salmon:

• 1 lb. salmon cut into 4 filets
• 1 teaspoon Italian seasoning
• ½ teaspoon salt
• ½ teaspoon ground black pepper
• 2 tablespoons olive oil

For the Salad:

• ½ cup dry quinoa
• 1 cup water
• 3 cups fresh kale chopped
• ½ tablespoon olive oil
• 1 medium red bell pepper deseeded and diced
• ½ cup cucumber sliced and quartered
• ¼ cup red onion diced

For the Lemon Dijon Dressing:

• 3 tablespoons olive oil
• 2 tablespoons fresh lemon juice
• 1 teaspoon rice vinegar
• 1 teaspoon Dijon mustard
• 1 teaspoon minced garlic
• ½ teaspoon dried Italian seasoning
• ½ teaspoon salt
• ½ teaspoon ground black pepper

Instructions

 

Prepare the Salmon:

• Pat dry the salmon filets with paper towels to remove any excess moisture. This helps achieve a nice sear.
• Season the salmon generously with Italian seasoning, salt, and pepper. Rub the seasonings on both sides to ensure the filets are evenly coated.

Cook the Salmon:

• Heat a large skillet over medium heat. Add 2 tablespoons of olive oil and let it heat up.
• Once the oil is hot, carefully place the salmon filets in the skillet. Cook for 4-5 minutes on each side, or until the salmon turns opaque and flakes easily with a fork. The internal temperature should reach 145°F (63°C).
• Once cooked, transfer the salmon to a plate, cover it loosely with foil, and set aside to keep warm.

Prepare the Lemon Dijon Dressing:

• In a mason jar or small bowl, combine 3 tablespoons of olive oil, 2 tablespoons of fresh lemon juice, 1 teaspoon of rice vinegar, 1 teaspoon of Dijon mustard, 1 teaspoon of minced garlic, ½ teaspoon of dried Italian seasoning, ½ teaspoon of salt, and ½ teaspoon of ground black pepper.
• Close the jar tightly and shake it vigorously for about 2 minutes until all the ingredients are well combined. If using a bowl, whisk everything together until emulsified. Set the dressing aside.

Cook the Quinoa:

• In a small saucepan, add ½ cup of dry quinoa and 1 cup of water. Bring it to a boil, then reduce the heat to low, cover, and simmer until the water is absorbed, about 12-15 minutes.
• Once cooked, fluff the quinoa with a fork and set it aside to cool slightly.

Massage the Kale:

• Place the chopped kale into a large mixing bowl. Drizzle ½ tablespoon of olive oil over the kale and gently massage the leaves with your hands for about 2 minutes. This softens the kale, making it more tender and reducing its bitterness.

Assemble the Salad:

• To the massaged kale, add the cooked quinoa, diced red bell pepper, sliced cucumber, and diced red onion.
• Pour 2-3 tablespoons of the prepared Lemon Dijon dressing over the salad and toss everything together until well mixed. Reserve the remaining dressing for later.

Serve:

• Transfer the kale and quinoa salad onto a serving platter. Arrange the cooked salmon filets on top of the salad.
• Drizzle the remaining Lemon Dijon dressing over the salmon and serve immediately.
• You can serve the salad with salmon fillets on top, as shown in the photos, or cut the fillets into bite-sized pieces before cooking for easier serving. The option is yours.

Notes

1. Feel free to substitute the kale with other greens like spinach or arugula, and switch out the quinoa for other grains such as brown rice, depending on your taste.

2. Cooking times for salmon may vary based on thickness. The salmon is done when it flakes easily with a fork and has an opaque appearance.

3. Store any leftovers in an airtight container in the refrigerator for up to 3-4 days. Reheat the salmon gently, if desired, or enjoy the salad cold.

Nutrition

Calories: 389kcal

Keyword Main Dish, Salads, Salmon

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