This heart-healthy salmon dinner is a perfect blend of flavors and nutrients, 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
- 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 15-20 minutes or until the quinoa is tender and fluffy.
- While the quinoa cooks, prepare the salmon. Line a baking sheet with parchment paper or aluminum foil. Place the salmon fillets on the prepared baking sheet.
- In a small bowl, mix together the olive oil, chopped onion, garlic, thyme, and lemon zest. Brush the mixture evenly over the salmon fillets.
- Season the salmon with salt and pepper to taste.
- Bake the salmon in the preheated oven for 12-15 minutes or until cooked through.
- While the salmon is baking, steam the mixed vegetables in a steamer basket until tender.
- To serve, divide the cooked quinoa among four plates. Top with a baked salmon fillet and steamed vegetables. Serve with a lemon wedge on the side, if desired.
💪 Health Benefits
- Rich in omega-3 fatty acids to support heart health
- High in fiber to promote digestive health and satiety
- Good source of antioxidants to reduce inflammation and oxidative stress
- May help lower blood pressure and cholesterol levels
- Supports healthy weight management
💡 Chef’s Tips
- Choose wild-caught salmon for higher levels of omega-3 fatty acids and fewer contaminants.
- Customize the recipe by using different herbs and spices, such as dill or paprika, to add flavor to the salmon and quinoa.
- Leftover quinoa and vegetables can be refrigerated or frozen for up to 3 days and used in future meals.
📦 Storage Instructions
Store leftover salmon in an airtight container in the refrigerator for up to 2 days. Reheat gently in the oven or microwave until warmed through.
Quick Info
Total Time
45 min
Servings
4