This heart-healthy salmon dinner is packed with omega-3 fatty acids, fiber, and essential vitamins and minerals. The combination of salmon, quinoa, and steamed vegetables provides a balanced and nutritious meal that supports cardiovascular health. This dish is perfect for health-conscious individuals looking for a delicious and easy-to-prepare meal.
📊 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 cups mixed vegetables (such as broccoli, carrots, and bell peppers)
- 1 tsp dried thyme
- Salt and pepper, to taste
- Fresh lemon wedges, for serving
👨🍳 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, heat the olive oil in a large skillet over medium-high heat. Add the chopped onion and cook for 3-4 minutes or until softened.
- Add the minced garlic and cook for an additional 1-2 minutes or until fragrant.
- Add the mixed vegetables to the skillet and cook for 4-5 minutes or until tender-crisp. Season with thyme, salt, and pepper to taste.
- Season the salmon fillets with salt and pepper. Add the salmon to the skillet, 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 among four plates. Top with a salmon fillet, steamed vegetables, and a squeeze of fresh lemon juice.
💪 Health Benefits
- Rich in omega-3 fatty acids, which support heart health and reduce inflammation
- High in fiber, which can help lower cholesterol levels and regulate blood sugar
- Good source of essential vitamins and minerals, such as vitamin D and selenium
- May help reduce the risk of chronic diseases, such as heart disease, diabetes, and certain types of cancer
💡 Chef’s Tips
- Use fresh and sustainable salmon fillets for the best flavor and nutritional benefits.
- Don't overcook the salmon, as it can become dry and tough. Cook it until it reaches an internal temperature of 145°F (63°C).
- Customize the recipe by using different types of vegetables or herbs to suit your taste preferences.
📦 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 on the stovetop, and serve with the cooked salmon.
Quick Info
Total Time
45 min
Servings
4