Quinoa with Vegetables and Salmon

 

Quinoa with Vegetables and Salmon

A quick, healthy, and well-balanced meal. Makes 2 servings.

Ingredients (for 2 servings)

• Salmon fillet – about 10.5 oz (roughly 2/3 lb)

• Quinoa (dry) – ½ cup (about 3.5 oz)

• Broccoli – about 7 oz (about ½ lb)

• Bell pepper – 1 medium pepper (about 5–6 oz)

• Lemon – 1 whole (use the juice and zest of half)

• Olive oil – 2 tablespoons

• Garlic – 1 clove (minced)

• Salt, pepper, and spices – to taste (recommended: paprika, thyme, and black pepper)

Total Time

About 40 minutes

Step-by-Step Instructions

• Prepare the Quinoa

• Rinse the quinoa under running water.

• In a saucepan, combine ½ cup quinoa with 1 cup water (ratio 1:2).

• Bring to a gentle boil, add a pinch of salt, then reduce heat to medium-low and cover.

• Cook for about 15 minutes, or until the water is absorbed and the quinoa is tender.

• Fluff with a fork.

• Prepare the Vegetables

• Cut the broccoli into small florets.

• Slice the bell pepper into strips.

• In a bowl, toss broccoli and bell pepper with 1 tablespoon of olive oil, a pinch of salt, and black pepper.

• Bake the Salmon and Vegetables

• Preheat your oven to 400°F.

• Pat the salmon fillet dry, then brush with 1 tablespoon of olive oil.

• Season with salt, pepper, and the zest of half a lemon.

• Place the salmon on a baking sheet lined with parchment paper.

• Arrange the broccoli and bell pepper around the salmon.

• Bake for 15–18 minutes, or until the salmon is cooked through and flakes easily.

• Assemble the Dish

• Divide the cooked quinoa onto two plates.

• Add the roasted vegetables and top each plate with a portion of salmon.

• Drizzle with freshly squeezed lemon juice.

• If you like, sprinkle minced garlic (raw or lightly sautéed) on top.

Approximate Nutrition per Serving

• Serving size: about 13–14 oz total

• Calories: ~420 kcal

• Protein: ~32 g

• Fat: ~20 g

• Carbohydrates: ~30 g

Enjoy your quick, nutritious, and flavorful meal!