Pan Seared Salmon with Roasted Veggie and Quinoa

This Salmon and Veggie Bowl with Quinoa is one easy meal to make, plus it’s healthy and delicious. It’s loaded with assorted vegetables and a nicely pan seared Salmon served with fluffy Quinoa.

Salmon and Roasted Veggie Bowl

One of my favorite meal prep meal is roasted veggie. I’ll roast tons of them and that will be my week packed lunch. It’s so easy to make, so versatile and it can go with anything. It’s great on its own, it pair well with chicken, shrimp and my favorite Salmon. I love how a simple dish like this could taste so good. I can eat a lot of this and feel satisfied with it. 

I try to incorporate as much vegetable in my meals, and on days where I feel I needed a break from all my sweet treats, this is my kind of go to meal. I make a huge serving of roasted vegetables then I’ll change have variations what to go with it. Chicken and Shrimp are other two of my favorite item to go with roasted vegetable, such and easy meal prep idea. 

Pan Seared Salmon and Quinoa Veggie Bowl

Cook Your Salmon the Way You Like It

I always prefer my Salmon grilled, but when weather is not cooperating, Pan Seared is my next favorite option to cook it. You can also bake it, poached it and steam it.   

Quinoa and Salmon Bowl

Few Tips on How To perfectly Sear a Salmon

  • Dry the Salmon with Paper Towel: This helps achieve a nice seared Salmon specially if you are cooking it with skin on. 
  • Generously Season: Don’t be scared to season the Salmon, remember this is the only chance you have to do it. 
  • Hot Pan Please: When searing anything, be it steak, chicken or pork, you have to have the pan really hot. This prevent sticking even more if you are using a regular pan. Plus, hot pan gives a nice seared exterior. It’s all about the exterior when searing anything. You want too see a nice browning on both side. Plus hot pan cools faster while keeping the inside juicy. 
  • Don’t Flip Until Ready: What does this mean? It means leave the Salmon alone for at least 5 minutes to allow a nice seared exterior. Leave it in peace and do something else. Flipping the Salmon too soon will not give you a nice crust.
  • Add Some Flavor: To finish, add a tablespoon of butter and crushed garlic and let it melt in the pan then spoon it over the Salmon. You can do this once you start cooking the other side. This is optional, if you’re cutting out the calories and cholesterol you can totally skip this. 

Its really your choice what you want to go with this roasted vegetables, choose what best fit your diet, make something you love it. After all, food is meant to be enjoyed. 

Let me show you how I made this. Let’s get started!  

Salmon and Quinoa Veggie Bowl


  • 2 pieces Salmon
  • 1/4 tsp salt
  • 1/8 tsp black pepper
  • 2 tsp brown sugar
  • 1 tsp lemon juice
  • 1 tbsp Olive oil
  • 2 cups Assorted Vegetables: Bell Pepper, Zucchini, Carrots, Brussels Sprouts, Broccoli, Squash
  • 1 cup cooked Quinoa
  • 1 tbsp Unsalted Butter
  • 1 clove garlic – smashed


  1. Roast the Veggies: Full details HERE. I have a separate posts the covers roasting vegetables and the suggested time for different type of vegetables as well as roasting method. You can use any roasting vegetables that you like.
  2. Cook the Quinoa (if using): Cook the Quinoa as per package instruction. 
  3. Prepare the Salmon: Dry the Salmon with paper towel and season with salt and peppers, squeeze of lemon juice and 1 tbsp brown sugar (optional). The brown sugar gives light sweetness and nice browning and caramelization. 
  4. Season the Salmon: In a heated pan, add olive oil then arrange the Salmon. Do not over crowed as over crowding could create steam, and steam could hinder the browning of the crust (fish exterior). Cook for 3-5 minutes in medium heat and do NOT touch or flip. Once the Salmon is cook halfway through (you can check this by looking at side of the Salmon, if it only halfway raw, then it’s ready to be flipped. Cooking time could vary depending on the size and thickness of the fish. Adjust cooking time as needed. Also, you should be able to easily flip the Salmon without sticking. If it sticks, it’s not yet ready to be flipped. 
  5. Add Butter & Garlic (Optional): Add 1 tbsp of butter and crushed garlic in the pan. Let it melt then spoon it over the Salmon. To deerskin if the Salmon is cook though, check the side of the fish, it should no longer be pinkish in color. 
  6. Serve: Serve with Quinoa topped with roasted vegetables and pan seared Salmon and few slices of lemon on the side. Don’t skip the lemon, the lemon really makes a difference.


Serves 2

Pansheet Veggie and Salmon Bowl

Nutritional Information

Nutritional Information was calculated using Veryfitwell Recipe Calorie and Nutrition Calculator. For details about Nutritional Information in this website, please read the Disclaimer page.

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