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Honey Baked Salmon with Spinach Quinoa, Pineapple Salsa, and Cucumber-Dill Dipping Sauce

“I’m involved with my local Dairy Council through a nutrition program at my school,” says Reagan. “I knew I had to incorporate dairy to make them proud, so I made a list of all of my favorite foods to see what kind of recipe I could come up with. I talked with a local chef at the university in my town and he explained what the new “super foods” were and how important they are to our health. I then created a recipe that I thought would be great. I worked through trial and error until I finalized my recipe that is now delicious and includes my favorite and super foods.” - Reagan Blasher, Age 10, West Virginia

Makes 4 Servings


For the Salmon:

  • 4 (10-inch-square) pieces parchment paper
  • 3 tablespoons honey
  • 1 tablespoon coconut oil
  • 1 garlic clove, peeled and minced
  • 1 teaspoon dried thyme
  • 4 (2-ounce) skinless salmon fillets
  • Pinch sea salt and pepper

For the Salsa:

  • ½ cup fresh pineapple, diced
  • ¼ cup corn kernels
  • ¼ cup cucumber, peeled and diced
  • ¼ cup red onion, peeled and diced
  • ½ tablespoons fresh cilantro, chopped
  • ½ tablespoon flax seed
  • ½ teaspoon lime zest
  • 1 tablespoons lime juice
  • 1 teaspoon honey
  • Pinch sea salt

For the Quinoa:

  • 1 tablespoon coconut oil
  • ¼ cup onion, peeled and diced
  • 1 garlic clove, peeled and minced
  • ¾ cup quinoa, rinsed
  • Sea salt to taste
  • 3 cups baby spinach
  • 1 tablespoon lemon zest

For the Sauce:

  • 1 cup Greek yogurt
  • ½ cucumber, diced
  • 2 teaspoons fresh dill
  • 1 teaspoon lemon zest
  • Pinch ground cumin
  • Pinch sea salt


  1. To make the Salmon: Preheat the oven to 375°F and line a large baking sheet with 4 pieces of parchment paper. In a small bowl, whisk together the honey, coconut oil, garlic, and thyme. Place 1 salmon fillet on each piece of parchment paper. Season with salt and pepper. Drizzle the honey mixture over the salmon. Roll the parchment paper into pouches around each piece of salmon and pinch the sides closed, making sure they are sealed well. Bake for 15 to 20 minutes, or until the fish flakes when touched by a fork.
  2. To make the Salsa: In a medium bowl, combine all of the ingredients and toss to combine.
  3. To make the Quinoa: In a large saucepan, heat the coconut oil over medium heat. Add the onion and sauté for 4 minutes, or until soft. Add the garlic and quinoa and cook 1 minute. Add 1 ½ cups water and salt and bring to a boil. Reduce the heat, cover, and simmer for 15 to 20 minutes, or until the water is absorbed. Add the spinach, lemon zest, and salt to taste.
  4. To make the Sauce: In a medium bowl, combine the yogurt, cucumber, dill, lemon zest, cumin, and salt and mix together well.
  5. To plate: Spoon the quinoa onto plates, place the salmon on top, and spoon the salsa onto the salmon. Serve the sauce in a small dish on the side.

394 calories; 12g fat; 48g carbohydrates; 27g protein

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