This heart-healthy salmon dinner is a perfect blend of flavors and nutrients, featuring baked salmon, quinoa, and a variety of steamed vegetables. The omega-3 fatty acids in salmon help lower cholesterol levels and reduce the risk of heart disease, while quinoa provides a boost of fiber and protein. This dish is not only delicious but also packed with nutrients to support overall health and well-being.
📊 Nutritional Information (per serving)
Protein: 40g
Carbs: 25g
Fats: 20g
Fiber: 5g
🥘 Ingredients
- 4 salmon fillets (6 oz each)
- 1 cup of quinoa, rinsed and drained
- 2 cups of water or vegetable broth
- 2 tbsp olive oil
- 1 large onion, chopped
- 2 cloves of garlic, minced
- 2 cups of mixed vegetables (such as broccoli, carrots, and bell peppers)
- 1 tsp dried thyme
- Salt and pepper to taste
- Fresh parsley, chopped (optional)
👨🍳 Instructions
- Preheat the oven to 400°F (200°C).
- In a medium saucepan, bring the quinoa and water or broth to a boil. Reduce the heat to low, cover, and simmer for about 15-20 minutes or until the quinoa is tender and fluffy.
- While the quinoa is cooking, prepare the salmon fillets by seasoning them with salt, pepper, and thyme.
- In a large bowl, toss the chopped onion and minced garlic with olive oil, salt, and pepper.
- Spread the onion and garlic mixture on a baking sheet lined with parchment paper and roast in the oven for about 10-12 minutes or until softened.
- Add the mixed vegetables to the baking sheet and continue to roast for another 10-12 minutes or until the vegetables are tender.
- Place the salmon fillets on a separate baking sheet lined with parchment paper and bake in the oven for about 12-15 minutes or until cooked through.
- To serve, divide the cooked quinoa onto plates, top with a salmon fillet, and spoon the roasted vegetables alongside.
- Garnish with chopped fresh parsley, if desired.
💪 Health Benefits
- Rich in omega-3 fatty acids to support heart health
- High in fiber to promote digestive health
- Good source of protein to support muscle growth and repair
- Low in saturated fats and cholesterol
- Rich in antioxidants and vitamins from the mixed vegetables
💡 Chef’s Tips
- Choose wild-caught salmon for a higher omega-3 content and lower mercury levels.
- Customize the recipe by using different types of vegetables or herbs to suit your taste preferences.
- Cook the quinoa and roast the vegetables ahead of time to make the recipe more efficient and convenient.
📦 Storage Instructions
Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat the salmon and quinoa in the oven or microwave until warmed through, and serve with the roasted vegetables.
Quick Info
Total Time
45 min
Servings
4