Indulge in the rich flavors of pan-seared salmon, paired with a medley of roasted vegetables and quinoa, carefully crafted to provide a boost to your cardiovascular health. This dish is not only a treat for your taste buds but also a haven for your heart. With its perfect balance of omega-3 fatty acids, fiber, and antioxidants, it's the ideal meal for those seeking a healthier lifestyle.
📊 Nutritional Information (per serving)
Protein: 40g
Carbs: 25g
Fats: 20g
Fiber: 5g
🥘 Ingredients
- 4 salmon fillets (6 oz each)
- 1 cup of quinoa
- 2 cups of water
- 2 tbsp olive oil
- 1 large onion, chopped
- 2 cloves of garlic, minced
- 2 large carrots, peeled and chopped
- 2 large Brussels sprouts, trimmed and halved
- 1 large red bell pepper, seeded and chopped
- 1 tsp dried thyme
- 1 tsp lemon zest
- Salt and pepper to taste
- 2 lemons, cut into wedges
👨🍳 Instructions
- Preheat the oven to 400°F (200°C).
- In a medium saucepan, bring the quinoa and water 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 vegetables. Toss the onion, garlic, carrots, Brussels sprouts, and red bell pepper with 1 tbsp of olive oil, salt, and pepper on a baking sheet. Roast in the oven for about 20-25 minutes or until the vegetables are tender and lightly browned.
- Season the salmon fillets with thyme, lemon zest, salt, and pepper.
- In a large skillet, heat the remaining 1 tbsp of olive oil over medium-high heat. Add the salmon fillets, skin side up (if they have skin), and cook for 3-4 minutes. Flip the salmon over and cook for an additional 3-4 minutes or until cooked through.
- To serve, divide the cooked quinoa onto plates, top with a salmon fillet, and surround with the roasted vegetables. Serve with a wedge of lemon on the side.
💪 Health Benefits
- Rich in omega-3 fatty acids to reduce inflammation and improve heart health
- High in fiber from quinoa and vegetables to support digestive health
- Antioxidants from the vegetables help protect against cell damage
- Supports healthy blood pressure and cholesterol levels
💡 Chef’s Tips
- For an extra crispy skin on the salmon, make sure the skillet is hot before adding the fish, and don't move it until it's time to flip.
- Customize your roasted vegetables based on what's in season and your personal preferences.
- Quinoa can be cooked ahead of time and reheated when ready to serve, making this dish perfect for meal prep.
📦 Storage Instructions
Leftovers can be stored in the refrigerator for up to 3 days. Reheat the salmon and quinoa separately to prevent drying out. Roasted vegetables can be stored at room temperature for up to a day or refrigerated for up to 3 days.
Quick Info
Total Time
45 min
Servings
4