This heart-healthy salmon dinner is a nutrient-rich meal that combines the benefits of omega-3 fatty acids from salmon with the complex carbohydrates and fiber of quinoa and roasted vegetables. This dish is not only delicious, but it also supports cardiovascular health and provides sustained energy. With its balanced mix of protein, healthy fats, and complex carbohydrates, it's an ideal meal for health-conscious individuals.
📊 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 of olive oil
- 1 large onion, chopped
- 2 cloves of garlic, minced
- 2 large bell peppers, chopped
- 2 large zucchinis, chopped
- 1 large lemon, juiced
- 1 tsp of dried thyme
- Salt and pepper to taste
👨🍳 Instructions
- Preheat the grill to medium-high heat.
- In a medium saucepan, bring the quinoa and water or broth to a boil. Reduce the heat to low, cover, and simmer for 15-20 minutes or until the quinoa is tender and fluffy.
- In a large bowl, toss the chopped onion, garlic, bell peppers, and zucchinis with olive oil, salt, and pepper. Spread the vegetables on a baking sheet and roast in the oven at 400°F (200°C) for 20-25 minutes or until tender.
- Season the salmon fillets with salt, pepper, and thyme. Grill the salmon for 4-6 minutes per side or until cooked through.
- Serve the grilled salmon on top of the quinoa with the roasted vegetables and a squeeze of lemon juice.
💪 Health Benefits
- Supports cardiovascular health with omega-3 fatty acids from salmon
- Provides sustained energy with complex carbohydrates from quinoa
- Rich in fiber and antioxidants from roasted vegetables
- May help lower cholesterol and blood pressure
💡 Chef’s Tips
- Choose wild-caught salmon for higher omega-3 content and lower mercury levels.
- Use different colors of bell peppers to add variety and antioxidants to the dish.
- Cook quinoa and roast vegetables in advance to save time during meal preparation.
📦 Storage Instructions
Store leftover salmon and quinoa in separate airtight containers in the refrigerator for up to 3 days. Reheat the salmon gently in the oven or microwave, and reheat the quinoa with a splash of water or broth.
Quick Info
Total Time
45 min
Servings
4