This delectable salmon dinner is not only a treat for your taste buds, but it's also packed with nutrients that support heart health. The combination of omega-rich salmon, fiber-dense quinoa, and antioxidant-filled vegetables creates a well-rounded meal that will leave you feeling satisfied and nourished. By incorporating this recipe into your diet, you can help reduce the risk of heart disease and promote overall well-being.
📊 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 of olive oil
- 1 large onion, diced
- 2 cloves of garlic, minced
- 2 cups of mixed vegetables (such as broccoli, carrots, and bell peppers)
- 1 tsp of dried thyme
- Salt and pepper, to taste
- 2 lemons, cut into wedges (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 is cooking, heat the olive oil in a large skillet over medium-high heat. Add the diced onion and cook for about 5 minutes, or until it's translucent.
- Add the minced garlic and cook for an additional minute, stirring constantly to prevent burning.
- Add the mixed vegetables to the skillet and cook for about 5 minutes, or until they're tender-crisp. Season with salt, pepper, and dried thyme.
- Place the salmon fillets on a baking sheet lined with parchment paper. Drizzle with a little bit of olive oil and season with salt and pepper.
- Bake the salmon in the preheated oven for about 12-15 minutes, or until it's cooked through and flakes easily with a fork.
- To serve, divide the cooked quinoa onto four plates, top with a salmon fillet, and spoon the vegetable mixture over the top. Garnish with lemon wedges, if desired.
💪 Health Benefits
- Rich in omega-3 fatty acids, which help reduce inflammation and improve heart health
- High in fiber, which can help lower cholesterol levels and promote digestive health
- Good source of antioxidants, which can help protect against cell damage and reduce the risk of chronic diseases
💡 Chef’s Tips
- Make sure to choose wild-caught salmon for the highest nutritional benefits.
- Use a variety of colorful vegetables to increase the antioxidant content of the dish.
- Consider adding other spices or herbs, such as paprika or parsley, to give the recipe an extra boost of flavor
📦 Storage Instructions
Cooked salmon and quinoa can be stored in the refrigerator for up to 3 days. Reheat gently in the oven or microwave until warmed through. Frozen cooked salmon and quinoa can be stored for up to 2 months.
Quick Info
Total Time
45 min
Servings
4