Baked Salmon with Roasted Brussels Sprouts and Quinoa – Premium Recovery Dinner
Ingredients
Yields: 4 complete dinner plates
- Salmon:
- - 4 salmon fillets (6 oz each), skin-on or skinless
- - 2 tablespoons olive oil
- - 2 tablespoons fresh lemon juice
- - 2 cloves garlic, minced
- - 1 teaspoon Dijon mustard
- - 1 teaspoon dried dill (or 1 tablespoon fresh)
- - 1/2 teaspoon sea salt
- - 1/4 teaspoon black pepper
- - Lemon wedges for serving
- Roasted Brussels Sprouts:
- - 1.5 lbs Brussels sprouts, trimmed and halved
- - 2 tablespoons olive oil
- - 3 cloves garlic, minced
- - 1/2 teaspoon sea salt
- - 1/4 teaspoon black pepper
- - 2 tablespoons balsamic vinegar
- - 2 tablespoons grated Parmesan (optional)
- Quinoa:
- - 1.5 cups uncooked quinoa
- - 3 cups low-sodium vegetable or chicken broth
- - 1/2 teaspoon sea salt
- - 2 tablespoons fresh parsley, chopped
- - 1 tablespoon lemon zest
- - 1 tablespoon olive oil
- Optional Garnishes:
- - Fresh dill or parsley
- - Lemon wedges
- - Red pepper flakes
- - Toasted pine nuts or almonds
Instructions
- Prepare the Quinoa:
- 1. Rinse quinoa thoroughly under cold water in a fine-mesh strainer to remove bitter coating.
- 2. In a medium saucepan, combine quinoa, broth, and salt. Bring to a boil over high heat.
- 3. Reduce heat to low, cover, and simmer for 15 minutes until liquid is absorbed.
- 4. Remove from heat and let stand covered for 5 minutes. Fluff with fork and stir in parsley, lemon zest, and olive oil. Keep warm.
- Roast the Brussels Sprouts:
- 5. Preheat oven to 425°F (220°C). Line a large baking sheet with parchment paper.
- 6. In a large bowl, toss halved Brussels sprouts with olive oil, minced garlic, salt, and pepper until evenly coated.
- 7. Spread Brussels sprouts cut-side down on the baking sheet in a single layer, not crowded.
- 8. Roast for 20-25 minutes until golden brown and crispy on edges, flipping halfway through.
- 9. Drizzle with balsamic vinegar and sprinkle with Parmesan if using. Toss and return to oven for 2 minutes.
- Bake the Salmon:
- 10. While Brussels sprouts roast, prepare salmon. Pat fillets dry with paper towels.
- 11. In a small bowl, whisk together olive oil, lemon juice, minced garlic, Dijon mustard, dill, salt, and pepper.
- 12. Place salmon fillets on a parchment-lined baking sheet, leaving space between each piece.
- 13. Brush salmon generously with the marinade mixture on all sides.
- 14. Let salmon sit at room temperature for 10 minutes while oven preheats (if not already hot).
- 15. Bake salmon at 425°F for 12-15 minutes, depending on thickness. Salmon is done when it flakes easily with a fork and internal temperature reaches 145°F.
- 16. Remove from oven and let rest for 3 minutes before serving.
- Plate and Serve:
- 17. Divide quinoa among four dinner plates or shallow bowls, creating a bed.
- 18. Arrange roasted Brussels sprouts alongside or over the quinoa.
- 19. Place one salmon fillet on each plate, resting partially on the quinoa.
- 20. Garnish with fresh herbs, lemon wedges, and red pepper flakes if desired.
- 21. Serve immediately while hot. The meal is equally delicious warm or cold for meal prep.
- Meal Prep Instructions:
- - Cook all components and store separately in airtight containers
- - Salmon stays fresh for 3 days; quinoa and Brussels sprouts for 5 days
- - Reheat Brussels sprouts in oven or air fryer to restore crispiness
- - Salmon is delicious cold over salads or reheated gently
Notes & Tips
This baked salmon with roasted Brussels sprouts and quinoa is the ultimate nutrient-dense recovery dinner for ultra runners who want premium nutrition to support serious training. Delivering 38g of protein, omega-3 fatty acids, and complete amino acids, this meal goes beyond simple carb replenishment to provide the anti-inflammatory compounds and micronutrients that support long-term endurance performance. The combination of wild salmon, nutrient-dense vegetables, and protein-rich quinoa creates a restaurant-quality meal that fuels recovery and adaptation.
Why This Recipe Works for Ultra Running
Ultra runners need more than just carbs and protein—omega-3 fatty acids and anti-inflammatory nutrients play crucial roles in recovery and adaptation:
- Omega-3 fatty acids from salmon reduce exercise-induced inflammation
- Complete protein (38g) with all essential amino acids for muscle repair
- Nutrient-dense vegetables packed with vitamins C, K, and antioxidants
- Quinoa provides complete protein plus complex carbs for glycogen restoration
- Anti-inflammatory meal supports recovery from hard training blocks
- Heart-healthy fats support cardiovascular health for endurance athletes
- Lower-carb dinner option perfect for evening meals on easy days
- Quick one-pan preparation when you’re tired from training
Perfect as a recovery dinner after quality workout days, weekly meal during base building, or any time you want premium nutrition to support long-term performance. This meal is especially valuable during high-intensity training blocks when inflammation management becomes critical.