## Heart Healthy Salmon with Quinoa and Roasted Carrots
This recipe delivers a delicious and nutritious meal packed with heart-healthy omega-3 fatty acids from the salmon, fiber from the quinoa, and vitamins from the carrots. It's a simple and satisfying dish that's perfect for a weeknight dinner.
**Yields:** 2 servings
**Prep time:** 15 minutes
**Cook time:** 25 minutes
**Difficulty:** Easy
**Ingredients:**
* **For the Salmon:**
* 2 (6-ounce) salmon fillets, skin on or off (your preference)
* 1 tablespoon olive oil
* 1 teaspoon Dijon mustard
* 1 clove garlic, minced
* 1 tablespoon lemon juice
* 1/4 teaspoon dried thyme
* Salt and freshly ground black pepper to taste
* **For the Quinoa:**
* 1/2 cup quinoa, rinsed
* 1 cup low-sodium vegetable broth (or water)
* 1/4 teaspoon salt
* **For the Roasted Carrots:**
* 1 pound carrots, peeled and chopped into 1/2-inch pieces
* 1 tablespoon olive oil
* 1/4 teaspoon salt
* 1/4 teaspoon black pepper
* 1/4 teaspoon dried dill (optional)
* **Garnish (Optional):**
* Fresh parsley, chopped
* Lemon wedges
**Equipment:**
* Baking sheet
* Small saucepan
* Small bowl
* Whisk
* Frying Pan (or Oven-Safe Skillet)
**Instructions:**
**1. Prepare the Carrots:**
* Preheat oven to 400°F (200°C).
* In a bowl, toss the carrots with 1 tablespoon olive oil, salt, pepper, and dill (if using).
* Spread the carrots in a single layer on the baking sheet.
* Roast for 20-25 minutes, or until tender and slightly caramelized, flipping halfway through.
**2. Cook the Quinoa:**
* While the carrots are roasting, combine the rinsed quinoa, vegetable broth (or water), and salt in a small saucepan.
* Bring to a boil over medium-high heat.
* Reduce heat to low, cover, and simmer for 15 minutes, or until all the liquid is absorbed and the quinoa is fluffy.
* Remove from heat and fluff with a fork. Set aside.
**3. Prepare the Salmon:**
* In a small bowl, whisk together the olive oil, Dijon mustard, minced garlic, lemon juice, thyme, salt, and pepper.
* Place the salmon fillets on a plate and brush the mixture evenly over the top of each fillet.
**4. Cook the Salmon (Pan-Seared or Baked):**
* **Pan-Seared:** Heat a tablespoon of olive oil in a frying pan over medium-high heat. Carefully place the salmon fillets, skin-side down (if using skin), into the hot pan. Cook for 4-6 minutes per side, or until the salmon is cooked through and flakes easily with a fork. If the salmon is thick, you may need to reduce the heat slightly to prevent burning.
* **Baked:** Place the salmon fillets on a baking sheet lined with parchment paper. Bake for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.
**5. Assemble and Serve:**
* Divide the cooked quinoa between two plates.
* Arrange the roasted carrots alongside the quinoa.
* Place a salmon fillet on each plate.
* Garnish with fresh parsley and serve with lemon wedges, if desired.
**Serving Suggestions:**
* Serve with a side of steamed green beans or asparagus for an extra serving of vegetables.
* Add a dollop of plain Greek yogurt or a squeeze of lemon juice to the quinoa for added flavor.
* Pair with a crisp white wine, such as Sauvignon Blanc or Pinot Grigio.
**Nutritional Information (Per Serving - Estimated):**
* Calories: Approximately 550-650 kcal
* Protein: 40-50g
* Fat: 30-40g (including healthy omega-3s)
* Carbohydrates: 30-40g
* Fiber: 5-7g
**Note:** This is an estimated nutritional breakdown and may vary depending on specific ingredients and portion sizes. For precise information, use a nutritional calculator with the exact brands and amounts of ingredients used.
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