This heart-healthy salmon dinner is packed with omega-3 rich salmon, fiber-rich quinoa, and a variety of roasted vegetables, making it an excellent choice for a nutritious and delicious meal. The combination of these ingredients provides a boost to cardiovascular health and supports overall well-being. This recipe is perfect for health-conscious individuals looking for a flavorful and balanced dinner option.
📊 Nutritional Information (per serving)
Protein: 40g
Carbs: 30g
Fats: 20g
Fiber: 5g
🥘 Ingredients
- 4 salmon fillets (6 ounces each)
- 1 cup quinoa, rinsed and drained
- 2 cups water or vegetable broth
- 2 tablespoons olive oil
- 1 large sweet potato, peeled and cubed
- 1 large zucchini, sliced
- 1 large red bell pepper, sliced
- 1 small red onion, sliced
- 2 cloves garlic, minced
- 1 teaspoon 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 15-20 minutes or until the quinoa is tender and fluffy.
- In a large bowl, toss the sweet potato, zucchini, bell pepper, and red onion with 1 tablespoon of olive oil, salt, and pepper until they are evenly coated.
- Spread the vegetables on a baking sheet and roast in the preheated oven for 20-25 minutes or until they are tender and lightly browned.
- In a small bowl, mix the garlic and thyme.
- Brush the salmon fillets with the remaining 1 tablespoon of olive oil and season with the garlic-thyme mixture, salt, and pepper.
- Grill the salmon fillets in a grill pan or outdoor grill for 4-6 minutes per side or until they are cooked through.
- Serve the grilled salmon with quinoa and roasted vegetables, garnished with chopped parsley if desired.
💪 Health Benefits
- Rich in omega-3 fatty acids to support heart health
- High in fiber to promote digestive health and satiety
- Good source of antioxidants and vitamins from the 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.
- Customize the recipe by using different 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 quinoa and vegetables in the microwave or oven until warmed through, and serve with the grilled salmon.
Quick Info
Total Time
45 min
Servings
4