This recipe combines the richness of salmon with the freshness of quinoa and steamed vegetables, creating a dish that is not only delicious but also packed with nutrients beneficial for heart health. The omega-3 fatty acids in salmon help reduce inflammation and improve cardiovascular health. This meal is a perfect choice for those looking for a healthy, balanced dinner option.
📊 Nutritional Information (per serving)
Protein: 40g
Carbs: 20g
Fats: 20g
Fiber: 5g
🥘 Ingredients
- 4 salmon fillets (6 oz each)
- 1 cup of quinoa, rinsed
- 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, bell peppers)
- 1 tsp dried thyme
- Salt and pepper to taste
- 1 lemon, cut into wedges
👨🍳 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. Season the salmon fillets with salt, pepper, and thyme.
- In a large skillet, heat the olive oil over medium-high heat. Add the chopped onion and cook until it starts to soften, 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 are tender but still crisp, about 5 minutes.
- Place the salmon fillets on a baking sheet lined with parchment paper and bake in the preheated oven for about 12-15 minutes, or until cooked through.
- To serve, divide the cooked quinoa onto plates, top with a salmon fillet, and spoon the vegetable mixture over the top. Serve with a lemon wedge on the side.
💪 Health Benefits
- Rich in omega-3 fatty acids for heart health
- High in protein for muscle health and satisfaction
- Good source of fiber from quinoa for digestive health
- Antioxidants from vegetables help reduce inflammation
💡 Chef’s Tips
- For an extra burst of flavor, marinate the salmon in a mixture of olive oil, lemon juice, and herbs before baking.
- Use a variety of colorful vegetables to ensure a range of vitamins and minerals.
- Quinoa can be cooked ahead of time and refrigerated for up to a day for convenience.
📦 Storage Instructions
Leftovers can be stored in the refrigerator for up to 2 days. Reheat the quinoa and vegetables in the microwave or on the stovetop, and serve with the salmon, which can be reheated in the oven at 300°F (150°C) for about 5 minutes, or until warmed through.
Quick Info
Total Time
45 min
Servings
4