This heart-healthy salmon dinner is a nutrient-dense meal, rich in omega-3 fatty acids from the salmon, fiber from quinoa, and a plethora of vitamins and minerals from the steamed vegetables. It's an ideal dish for those looking to improve their cardiovascular health and overall well-being. By combining these ingredients, you create a balanced and delicious meal that's perfect for a weeknight dinner or a special occasion.
📊 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, 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 cooks, prepare the salmon. Line a baking sheet with parchment paper and place the salmon fillets on it. Drizzle with 1 tbsp of olive oil and season with salt, pepper, and thyme.
- Bake the salmon in the preheated oven for about 12-15 minutes, or until cooked through.
- In a large skillet, heat the remaining 1 tbsp of olive oil over medium heat. Add the chopped onion and cook until softened, about 3-4 minutes. Add the minced garlic and cook for another minute.
- Add the mixed vegetables to the skillet and cook, stirring occasionally, until they're tender but still crisp, about 5-7 minutes.
- To serve, divide the cooked quinoa onto four plates, top with a salmon fillet, and spoon the steamed vegetables alongside. Garnish with chopped fresh parsley, if desired.
💪 Health Benefits
- Rich in omega-3 fatty acids to reduce inflammation and improve heart health
- High in fiber from quinoa to support healthy digestion and satiety
- Packed with vitamins and minerals from the mixed vegetables to boost immune function and overall well-being
💡 Chef’s Tips
- For an extra burst of flavor, squeeze a slice of fresh lemon over the salmon and vegetables before serving.
- To make this dish more substantial, add some chopped nuts or seeds to the quinoa for added crunch and nutrition.
- Consider using different types of fish or vegetables to keep the recipe interesting and tailored to your personal preferences.
📦 Storage Instructions
Store any leftovers in airtight containers in the refrigerator for up to 3 days. Reheat the quinoa and vegetables in the microwave or on the stovetop, and serve with the cooked salmon.
Quick Info
Total Time
45 min
Servings
4