This heart-healthy salmon dinner is packed with nutrients and flavor, featuring baked salmon, quinoa, and a variety of steamed vegetables. The dish is rich in omega-3 fatty acids, fiber, and antioxidants, making it an excellent choice for those looking to improve their cardiovascular health. With its balanced mix of protein, complex carbohydrates, and healthy fats, this recipe is sure to satisfy your taste buds and nourish your body.
📊 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
- 1 tsp lemon zest
- Salt and pepper to taste
👨🍳 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, prepare the vegetables. Chop the onion and mince the garlic. Place the mixed vegetables, onion, and garlic in a steamer basket.
- Steam the vegetables over boiling water for 5-7 minutes or until they are tender but still crisp.
- Line a baking sheet with parchment paper or aluminum foil. Place the salmon fillets on the prepared baking sheet.
- Drizzle the olive oil over the salmon, then sprinkle with thyme and lemon zest. Season with salt and pepper to taste.
- Bake the salmon in the preheated oven for 12-15 minutes or until it is cooked through and flakes easily with a fork.
- To serve, divide the cooked quinoa among four plates, then top with a salmon fillet and steamed vegetables.
💪 Health Benefits
- Rich in omega-3 fatty acids to support heart health
- High in fiber to promote digestive health and satiety
- Excellent source of protein to support muscle growth and repair
- Good source of antioxidants and vitamins to support immune function
💡 Chef’s Tips
- Use fresh and sustainable salmon fillets for the best flavor and nutrition.
- Customize the recipe by using different types of vegetables or herbs to suit your taste preferences.
- Cook the quinoa and steam the vegetables ahead of time to make the recipe more efficient and convenient.
📦 Storage Instructions
Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat the salmon and quinoa gently in the microwave or oven before serving.
Quick Info
Total Time
45 min
Servings
4