High-protein matcha wild salmon with quinoa

High-protein matcha wild salmon with quinoa: a high-protein recipe with wild salmon, matcha, quinoa, pak choi, sesame and lemon for a balanced meal.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 15 min
• Total time: 25 min
• Calories: 480 kcal per serving
• Protein: 34 g
• Fat: 23 g
• Carbs: 32 g

Ingredients

• 1 wild salmon fillet (about 180g)
• 1 tbsp white sesame seeds
• 1 tbsp avocado oil (very heat-stable)
• Juice of ½ lemon
• 50 g dried quinoa
• 1 head of young pak choi
• 1 tsp good-quality matcha powder (green tea)
• 1 tbsp dark soy sauce

Method

You’ll need: frying pan · saucepan · chopping board · knife · spatula

1. Rinse the quinoa thoroughly and cook in water until fluffy and soft. Wash the pak choi and halve it lengthways or cut into rough pieces.
2. Pat the wild salmon dry and rub it with the lemon juice, soy sauce and matcha. Leave for a moment so the flavours come together.
3. Gently heat the avocado oil in a frying pan and fry the wild salmon skin side first. Turn it and cook just until it's cooked through but still juicy.
4. Add the pak choi to the pan and cook briefly until the leaves wilt and the stalks still have a little bite. Sprinkle over the sesame seeds and toast lightly.
5. Fold the cooked quinoa into the pak choi or serve it separately. Season with a little lemon and a small splash of soy sauce if you like.
6. Serve everything hot, arranging the matcha wild salmon on plates with the quinoa and pak choi.

Good to know

When it has to be quick but should still taste good, this dish is just right. Warm, fresh and pleasantly savoury, with a delicate green note.

Swaps

Wild salmon → trout (similar protein content, also with omega-3 fatty acids). Quinoa → buckwheat (more variety, naturally gluten-free). Pak choi → broccoli (more fibre and vitamin C). Avocado oil → olive oil (mainly monounsaturated fats).

Allergens

Contains fish, sesame and soya. Only small amounts for children because of the caffeine in matcha. In pregnancy, cook the salmon right through and count the matcha: no more than 200 mg of caffeine a day from all sources combined. Contains: gluten (soy sauce).

Frequently asked questions

What's in wild salmon, nutritionally?

Wild salmon provides protein and omega-3 fatty acids. Depending on where it comes from, it also contains vitamin D, vitamin B12, selenium and iodine.

Is matcha more than just colour in this dish?

Matcha brings bitter, slightly grassy notes and contains natural caffeine and catechins from green tea. How much these matter nutritionally depends heavily on the amount and your diet as a whole.

Why does quinoa go so well with it nutritionally?

Quinoa provides complex carbohydrates, fibre and minerals such as magnesium and manganese. It also adds a different amino acid profile from fish, although the salmon provides most of the protein here.

Raw or cooked – which way is pak choi milder?

Lightly cooked pak choi is often milder than raw. At the same time, its flavour, texture and some of the heat-sensitive vitamins are better preserved than with long cooking.

What should you watch out for with soy sauce and sesame?

Soy sauce adds depth and umami, but also a lot of salt, and isn't suitable if you have a soya allergy. Sesame adds flavour and minerals, but it's one of the more common allergens and should be avoided if you know you're sensitive to it.

Dairy-free recipes