Published by Best Fitness Routine. Editorial standards · Report a correction. Educational guidance; no individual clinical review is claimed unless a qualified reviewer is named.
About This Healthy Recipe
These lemon dill salmon skewers pair small pieces of fish and red pepper with fluffy quinoa and a cool cucumber-tomato salad. A separate lemon-dill yogurt sauce stays chilled until serving. The fish receives only a short refrigerated coating period, so the lemon seasons its surface without a long acidic soak.
The fish weight is raw edible skinless salmon, and the quinoa weight is dry. Water absorption or cooking losses change cooked weight without making these input weights interchangeable.
All 24 g oil and the complete fish coating are counted even if a little stays on the bowl or tray. Raw-fish coating is never served as a finishing sauce; the yogurt sauce was made separately first. For another preparation, see Salmon and Pea Stuffed Baked Potato.
Why Readers May Like It
- 1Measured portions, clear cooking guidance and practical doneness checks.
- 2Clear dry, cooked and drained ingredient weights.
- 3Four measured meal portions with skewers, sauces and listed sides included.
Recipe Summary and Estimated Nutrition
Nutrition is estimated from the listed ingredient weights and the specific USDA records or manufacturer references linked below. Weights labeled dry, raw, cooked or drained must be matched to that state.
4 servings
One serving is one quarter of the base batch. Values are estimates rather than laboratory analysis.
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Brands, drained weights, substitutions and final serving sizes can change these values.
Ingredient-by-Ingredient Nutrition Breakdown
Gram weights are the calculation basis; household measures are approximate. The table includes all listed oil, sauce and toppings. All listed marinades, oil, sauces and sides are included. The estimate counts the full measured amounts, even if some remain on cooking equipment. Discarded plain cooking water is not counted as food.
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Atlantic salmon, farmed, raw, skin and pin bones removed | 1 lb 5 oz edible raw fish | 600 g | 1248 kcal | 122.5 g | 0 g | 80.5 g |
| Red bell peppers, raw, stem and seeds removed | about 2 large peppers | 320 g | 83 kcal | 3.2 g | 19.3 g | 1 g |
| Quinoa, dry | about 1 1/6 cups dry | 200 g | 736 kcal | 28.2 g | 128.3 g | 12.1 g |
| Water for the quinoa | about 1 7/8 cups | 440 g | 0 kcal | 0 g | 0 g | 0 g |
| Cucumber with peel, raw, diced | about 2 cups | 300 g | 45 kcal | 1.9 g | 10.9 g | 0.3 g |
| Tomatoes, raw, diced | about 2 medium-large | 320 g | 58 kcal | 2.8 g | 12.4 g | 0.6 g |
| Plain nonfat Greek yogurt, chilled | about 3/4 cup plus 1 tablespoon | 200 g | 118 kcal | 20.4 g | 7.2 g | 0.8 g |
| Fresh lemon juice: 24 g fish, 20 g yogurt, 16 g salad | 1/4 cup total | 60 g | 13 kcal | 0.2 g | 4.1 g | 0.1 g |
| Fresh dill, washed and chopped: 8 g fish, 8 g yogurt | about 1/3 cup loosely packed total | 16 g | 7 kcal | 0.6 g | 1.1 g | 0.2 g |
| Garlic, raw, peeled and finely grated | about 2 cloves | 8 g | 12 kcal | 0.5 g | 2.6 g | 0 g |
| Olive oil: 6 g trays, 14 g fish coating, 4 g salad | about 1 tablespoon plus 2 teaspoons total | 24 g | 212 kcal | 0 g | 0 g | 24 g |
| Table salt: 1 g quinoa, 1 g fish, 1 g salad | about 1/2 teaspoon total | 3 g | 0 kcal | 0 g | 0 g | 0 g |
| Ground black pepper for the fish | about 1/2 teaspoon | 1 g | 3 kcal | 0.1 g | 0.6 g | 0 g |
| Full recipe estimate | 4 servings | — | 2535 kcal | 180.4 g | 186.5 g | 119.6 g |
How This Nutrition Estimate Was Prepared
- Match each listed ingredient to its linked food record or stated label reference.
- Multiply the per-100-g values by the listed gram weight and add the unrounded ingredient values.
- Divide the full calculation by four servings, then round for the cards.
- Recalculate if you change the ingredient brand, amount or serving yield.
Ingredient cells are rounded independently. The footer sums displayed cells; per-serving cards use the unrounded calculation, so small rounding differences are expected. Final cooking yield and brands can change the estimate.
Ingredients
Measured ingredients
Step-by-Step Preparation
As an Amazon Associate we earn from qualifying purchases. Equipment links are paid affiliate links; use suitable tools you already own.
Equipment
- Instant-read food thermometer (paid link)
- Eight all-metal oven-safe skewers (paid link)
- Two rimmed metal baking sheets (paid link)
- Digital kitchen scale (paid link)
- Lidded saucepan (paid link)
- Chef knife and cutting board (paid link)
- Mixing bowls (paid link)
- Kitchen tongs (paid link)
- Oven mitts (paid link)
- Fine mesh strainer (paid link)
Before You Start
The fish weight is raw edible skinless salmon, and the quinoa weight is dry. Water absorption or cooking losses change cooked weight without making these input weights interchangeable.
Allow about 70 minutes for preparation, cooking all batches and any stated resting. Some tasks overlap; doneness checks take priority over the clock. Measure the listed oil before cooking and keep the sides within the stated four portions. Use the raw, dry, cooked or drained state specified for each ingredient.
Start the quinoa and heat the oven
About 25 minutes plus 5-minute covered rest; oven preheats concurrentlyRinse 200 g dry quinoa in a fine mesh strainer. Put it in a lidded saucepan with all 440 g water and 1 g salt. Bring to a boil, cover and simmer gently for 15–18 minutes or as its packet directs, then rest covered off the heat for 5 minutes. During this period heat the oven to 425°F / 220°C conventional, or 390°F / 200°C fan, with racks in the upper and lower middle positions. A digital kitchen scale (paid link) helps keep the measured quantities consistent.
Make the clean cold components
8–10 minutes during quinoa cookingBefore opening the raw fish, combine the Greek yogurt with 20 g lemon juice and 8 g dill in a clean bowl (paid link) and refrigerate. Toss the cucumber and tomatoes with 16 g lemon juice, 4 g oil and 1 g salt in another bowl; cover and refrigerate. Cut the red peppers into roughly 2.5 cm squares for the skewers.
Coat the raw fish and chill briefly
5 minutes cutting, then 10 minutes refrigerated coatingOn a separate cleanable board, cut the raw salmon into about 32 similar 2.5–3 cm pieces, checking for remaining bones. Mix the remaining 24 g lemon juice with 14 g oil, garlic, the other 8 g dill, 1 g salt and black pepper. Fold this coating gently through the salmon and chill for 10 minutes. This bowl is now a raw-fish bowl and is not a source of serving sauce.
Thread eight spaced skewers
8 minutes after coatingBrush two unlined rimmed metal trays with 3 g oil each. Thread the salmon and pepper alternately onto eight all-metal oven-safe skewers, aiming for four fish pieces on each and sharing all pepper equally. Leave small gaps instead of compressing the pieces. Set four skewers on each tray in one layer; the skewers must fit fully inside the oven and trays.
Roast and rotate the trays
12–16 minutes total, turning halfwayRoast for about 12–16 minutes in total. At 6–8 minutes, use oven mitts and tongs to turn the skewers carefully and swap the trays between rack positions, rotating front to back. Do not add an uncounted oil spray or use the raw-fish bowl to brush the cooked surfaces. Put any small unthreaded pieces on the trays to cook with their portion.
Check fish temperatures and keep the sides ready
2–4 minutes within cooking allowance; longer if neededCheck several of the thickest salmon pieces on both trays with an instant-read thermometer, inserting from the side without touching the metal skewer. Each must reach 145°F / 63°C. Return any underdone pieces to the oven and recheck. Fluff the quinoa; if it must wait briefly, keep it covered and hot at 140°F / 60°C or above rather than leaving it cooling.
Transfer to clean serving plates
2 minutesUse clean tongs to move the finished skewers off their cooking trays, keeping the chilled salad and sauce away from raw-fish utensils. Metal skewers remain hot after removal from the oven; slide the food off with a fork if serving someone who may touch the handle. Do not treat a browned pepper edge as proof that every fish center is done.
Divide the complete meal into four portions
3 minutesGive each plate two skewers, one quarter of the quinoa, one quarter of the cucumber-tomato salad and its dressing, and one quarter of the lemon-dill yogurt. Serve promptly. The planning allowance includes oven heating, preparation, a 10-minute fish coating and a 5-minute quinoa rest; cooking tasks overlap and doneness checks take priority over the clock.
How to Know It Is Ready
The thickest salmon pieces on both trays reach 145°F / 63°C; quinoa is tender with no hard centers and peppers are softened.
Moist salmon pieces with lightly roasted pepper, separate fluffy quinoa grains, crisp cucumber and tomato, and cool lemon-dill yogurt.
One quarter of the skewers, listed sides, sauce and measured oil.
What This Meal Provides and What to Consider
Meal Balance
- The measured batch supplies about 45.1 g protein per serving.
- Skewers, listed accompaniments and measured cooking oil are included in the complete portion.
Things to Consider
- Contains fish and milk from Greek yogurt. Check quinoa, seasonings and packaged products for relevant allergen and cross-contact information.
- Energy, sodium and saturated fat still depend on ingredients and portion size. This meal does not guarantee a particular fitness or health result.
Who May Enjoy This Recipe?
Skewer meal planning
Home cooks looking for a measured seafood lunch or dinner.
Home cooking
All 24 g oil and the complete fish coating are counted even if a little stays on the bowl or tray. Raw-fish coating is never served as a finishing sauce; the yogurt sauce was made separately first.
Measured portions
People who want to understand how ingredient weights relate to a four-serving batch.
How to Adjust the Meal
Smaller appetite
Serve a smaller portion and save the rest safely. Recalculate nutrition for the portion you actually eat.
Larger appetite
Choose an appropriate larger portion or accompaniment and include those ingredients in the meal calculation.
Protein adjustments
If changing the main protein, marinade or side, use its product label and recalculate. The amount can also change texture and cooking requirements.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- Use the same weight of fresh parsley instead of dill if preferred, revising the estimate. A dairy-free yogurt alternative needs its own label-based calculation; it does not remove the fish allergen.
- Changing the protein, piece size or marinade changes cooking time and nutrition. Follow the safe doneness guidance for the replacement and recalculate the estimate.
Allergen Information
Contains fish and milk from Greek yogurt. Check quinoa, seasonings and packaged products for relevant allergen and cross-contact information.
Check packaged ingredient labels for the allergens relevant to you. A substitution changes both the recipe and the calculation.
Storage and Meal Preparation
Refrigerate perishable food within 2 hours, or within 1 hour when surroundings exceed 90°F / 32°C. Use shallow containers and a refrigerator at 40°F / 4°C or colder. Follow the component-specific storage limits below; rice has a shorter storage window where specified. Reheat hot leftovers to 165°F / 74°C.
Keeping This Skewer Meal
Slide cooked food off the metal skewers into shallow containers so it cools promptly. Refrigerate cooked components and perishable sauces separately within 2 hours, or within 1 hour above 90°F / 32°C. Keep at 40°F / 4°C or below and use within 2 days, following an earlier ingredient use-by date and counting from the earliest cooked component. Do not leave a deep warm pan on the counter until it is completely cold. Keep yogurt and salad separate from the salmon and quinoa. Use the earliest ingredient use-by date when it is sooner than the 2-day leftover window.
Reheating the Meal
Remove metal skewers before using a microwave. Reheat only the portion needed in a covered oven-safe or vented microwave-safe dish until 165°F / 74°C throughout, checking several places and turning or stirring where possible. Reheat only once and serve immediately; keep cold salad and yogurt sauce chilled and add after heating. Check both salmon and quinoa for 165°F / 74°C during reheating. Salmon becomes firmer after reheating; do not lower the reheating target to preserve texture.
Follow USDA leftovers guidance. For another skewer and accompaniment combination, browse Teriyaki Salmon Skewers with Zucchini and Brown Rice.
Frequently Asked Questions
This method specifies all-metal oven-safe skewers that fit the trays. Wooden skewers and wooden handles need their own manufacturer-approved method; do not put them under a broiler to copy the pictured browning.
The sauce can be mixed separately and refrigerated, but the fish is coated for only 10 minutes here. A much longer acidic soak can alter salmon texture; keep raw fish refrigerated and follow its use-by date.
Use an appropriate safe cooking method and check 145°F / 63°C, but recalculate with its own raw edible-fish reference. Wild and farmed salmon can differ notably in fat and energy.
Use the serving controls to scale gram quantities and serving count. Use additional trays or cook more batches; cooking time does not simply double. Household notes describe the base four-serving recipe.
Nutrition Sources and Recipe Notes
These values are planning estimates, not individualized nutrition advice. Use labels for your exact products when precision is important. The recipe has not been kitchen-tested and the image is a generated illustration of the intended dish.
Nutrition Data Sources
See our Nutrition Calculation Methodology for weights, rounding and substitutions.
Food Safety Reference
Useful Tools for This Recipe
As an Amazon Associate we earn from qualifying purchases. Equipment links are paid affiliate links; use suitable tools you already own.
These tools fit the preparation above. Use suitable equipment you already own, or compare options if you need an item.
Instant-read food thermometer
Checks the thickest protein pieces and reheated leftovers without relying on browning.
Compare on Amazon → (paid link)Paid link · opens in a new tabEight all-metal oven-safe skewers
Holds uniform pieces in eight portions without wooden handles or direct-flame exposure.
Compare on Amazon → (paid link)Paid link · opens in a new tabTwo rimmed metal baking sheets
Holds four spaced skewers on each tray in a single layer.
Compare on Amazon → (paid link)Paid link · opens in a new tab
