Nordic Baked Salmon and Chicken with Quinoa and Asparagus
This high-protein dinner is designed for those who need a substantial recovery meal without spending hours in the kitchen. By pairing omega-3-rich salmon with lean chicken breast, we achieve a high protein density that supports muscle repair, balanced by the complex carbohydrates in quinoa. The Nordic-inspired approach focuses on clean, simple flavours: earthy grains, tender-crisp asparagus, and succulent fish. It is an excellent choice for meal prep, as both the proteins and grains hold their texture well when stored properly. You can expect a satisfying, nutrient-dense meal that provides steady energy and keeps you full, making it a reliable staple for busy weeknights or post-training sessions.
Nutrition (per serving)
Calories
740
Protein
74 g
Carbs
50 g
Fat
28 g
Ingredients
- 150 g Salmon fillet
- 120 g Chicken breast
- 60 g (about 1/3 cup) Quinoa (dry)
- 150 g (about 8-10 spears) Asparagus spears
- 15 ml (1 tbsp) Olive oil
- 120 ml (1/2 cup) Water (for quinoa)
- to taste Sea salt and black pepper
- 5 ml (1 tsp) Lemon juice
Instructions
- Preheat your oven to 200°C (400°F).
- Rinse the quinoa thoroughly under cold water using a fine-mesh sieve to remove natural saponins that can taste bitter.
- Place quinoa in a small saucepan with 120ml water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until water is absorbed. Fluff with a fork.
- While quinoa cooks, place the chicken breast and salmon fillet on a parchment-lined baking sheet.
- Drizzle proteins with half the olive oil and season with salt and pepper. Place in the oven for 12 minutes.
- Remove the sheet, add the asparagus (trimmed) to the tray, drizzle with remaining oil and lemon juice.
- Return to the oven for 8–10 minutes. The salmon should flake easily, and the chicken must reach an internal temperature of 74°C (165°F).
- Remove from the oven, let the chicken rest for 3 minutes, then plate alongside the quinoa and asparagus.
Pro tips
- To save money, use frozen salmon fillets, but ensure they are fully thawed and patted dry before baking to prevent steaming.
- For a higher-protein swap, replace half the quinoa with cooked lentils or chickpeas.
- Don't skip the resting period for the chicken; it allows the juices to redistribute, ensuring the meat stays moist.
- To avoid mushy quinoa, ensure you use exactly the recommended water ratio and keep the lid on during the resting phase.
- This meal is perfect for meal prep; store components in separate containers and assemble just before eating to maintain texture.
Storage & reheating
Store in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave for 60–90 seconds on medium power to prevent the fish from drying out.
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Frequently asked questions
Can I cook this in an air fryer?
Yes, set the air fryer to 180°C. Cook the chicken for 12-15 minutes and the salmon/asparagus for 8-10 minutes, checking internal temperatures carefully.
How do I prevent the asparagus from getting soggy?
Add the asparagus to the oven tray halfway through the cooking process rather than at the start so they stay tender-crisp.
Can I replace the chicken with tofu?
You can, but it will significantly lower the protein content. If you do, press the tofu well to remove moisture before baking.
