This heart-healthy salmon dinner is a nutrient-packed meal that combines the richness of salmon with the wholesomeness of quinoa and a variety of steamed vegetables. The omega-3 fatty acids in salmon help lower triglycerides and blood pressure, reducing the risk of heart disease. This dish is not only delicious but also provides a balanced mix of protein, complex carbohydrates, and healthy fats.
📊 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 mixed vegetables (such as broccoli, carrots, bell peppers)
- 1 tsp dried thyme
- Salt and pepper to taste
- 1 lemon, cut into wedges (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 vegetables. Chop the onion and mince the garlic. Place the mixed vegetables, onion, and garlic in a steamer basket. Steam over boiling water for about 5-7 minutes, or until the vegetables are tender but still crisp.
- Line a baking sheet with aluminum foil or parchment paper, and place the salmon fillets on it. Drizzle with olive oil and season with thyme, salt, and pepper.
- Bake the salmon in the preheated oven for about 12-15 minutes, or until cooked through.
- To serve, divide the cooked quinoa onto four plates, top with a salmon fillet, and add the steamed vegetables on the side. Serve with a lemon wedge, if desired.
💪 Health Benefits
- Rich in omega-3 fatty acids to reduce heart disease risk
- High in protein to support muscle health
- Good source of complex carbohydrates for sustained energy
- Rich in fiber to promote digestive health
- Low in saturated fats and cholesterol
💡 Chef’s Tips
- Use fresh and sustainable salmon for the best flavor and nutritional benefits.
- Customize the mixed vegetables to your liking, and consider adding other nutrient-dense options like spinach or kale.
- For an extra burst of flavor, sprinkle some chopped fresh herbs like parsley or dill over the salmon before serving.
📦 Storage Instructions
Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat the quinoa and salmon gently in the microwave or oven, and serve with the steamed vegetables.
Quick Info
Total Time
45 min
Servings
4