This heart-healthy salmon dinner is a perfect blend of flavors and nutrients, rich in omega-3 fatty acids from the salmon, fiber from the quinoa, and vitamins from the roasted vegetables. This dish is ideal for health-conscious individuals looking for a delicious and nutritious meal. The combination of ingredients provides a well-rounded 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 quinoa, rinsed and drained
- 2 cups water or vegetable broth
- 2 tbsp olive oil
- 1 large onion, chopped
- 2 cloves garlic, minced
- 2 large carrots, peeled and chopped
- 2 large Brussels sprouts, trimmed and halved
- 1 large red bell pepper, seeded and chopped
- 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.
- While the quinoa is cooking, toss the chopped onion, garlic, carrots, Brussels sprouts, and red bell pepper with 1 tbsp olive oil, salt, and pepper on a baking sheet. Roast in the oven for 20-25 minutes or until the vegetables are tender and lightly browned.
- Season the salmon fillets with salt and pepper. Heat the remaining 1 tbsp olive oil in a large skillet over medium-high heat. Add the salmon fillets, skin side up (if they have skin). Cook for 3-4 minutes or until the skin is crispy and golden brown. Flip the salmon over and cook for an additional 3-4 minutes or until cooked through.
- To serve, divide the cooked quinoa onto four 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 from the salmon, which helps lower triglycerides and reduce inflammation
- High in fiber from the quinoa, which supports healthy digestion and satiety
- Good source of vitamins and minerals from the roasted vegetables, including vitamin C, vitamin K, and potassium
💡 Chef’s Tips
- Use fresh and sustainable salmon fillets for the best flavor and nutritional benefits.
- Customize the roasted vegetables to your liking, using seasonal produce and a variety of colors to ensure a broad range of nutrients.
- Cook the quinoa and roast the vegetables ahead of time to make this recipe more efficient and convenient for a weeknight dinner.
📦 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 cooked salmon.
Quick Info
Total Time
45 min
Servings
4