Healthy Heart Salmon

## Heart Healthy Salmon with Quinoa & 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 simple to prepare and perfect for a weeknight dinner.

**Cuisine:** American

**Dietary Preference:** Heart Healthy

**Prep Time:** 15 minutes

**Cook Time:** 30 minutes

**Serves:** 2

**Ingredients:**

**For the Salmon:**

*   2 (6-ounce) salmon fillets, skin on or off (your preference)

*   1 tablespoon olive oil

*   1 tablespoon lemon juice

*   1 teaspoon dried dill

*   1/2 teaspoon garlic powder

*   1/4 teaspoon black pepper

*   Pinch of salt (optional, use sparingly)

**For the Roasted Carrots:**

*   1 pound carrots, peeled and chopped into 1-inch pieces

*   1 tablespoon olive oil

*   1/4 teaspoon dried thyme

*   1/4 teaspoon garlic powder

*   Pinch of salt (optional, use sparingly)

*   Pinch of black pepper

**For the Quinoa:**

*   1/2 cup quinoa, rinsed thoroughly

*   1 cup low-sodium vegetable broth or water

*   1/4 teaspoon salt (optional, use sparingly)

**Equipment:**

*   Baking sheet

*   Small saucepan

*   Small bowl

*   Aluminum foil (optional, for easy cleanup)

**Instructions:**

**1. Prepare the Carrots (10 minutes prep, 25 minutes cook):**

*   Preheat your oven to 400°F (200°C).

*   Line a baking sheet with aluminum foil (optional).

*   In a medium bowl, toss the chopped carrots with 1 tablespoon olive oil, dried thyme, garlic powder, salt (if using), and black pepper. Ensure the carrots are evenly coated.

*   Spread the carrots in a single layer on the prepared baking sheet.

*   Roast in the preheated oven for 20-25 minutes, or until the carrots are tender and slightly caramelized, flipping halfway through.

**2. Cook the Quinoa (2 minutes prep, 15 minutes cook):**

*   While the carrots are roasting, rinse the quinoa thoroughly under cold water in a fine-mesh sieve. This removes the saponins, which can give the quinoa a bitter taste.

*   In a small saucepan, combine the rinsed quinoa, low-sodium vegetable broth (or water), and salt (if using).

*   Bring the mixture to a boil over medium-high heat.

*   Once boiling, reduce the heat to low, cover the saucepan, and simmer for 15 minutes, or until all the liquid is absorbed and the quinoa is fluffy.

*   Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork before serving.

**3. Prepare the Salmon (3 minutes prep, 12-15 minutes cook):**

*   While the carrots are roasting and the quinoa is simmering, prepare the salmon.

*   In a small bowl, whisk together the olive oil, lemon juice, dried dill, garlic powder, black pepper, and salt (if using).

*   Place the salmon fillets on a separate baking sheet (you can line it with foil for easy cleanup).

*   Brush the salmon fillets generously with the olive oil mixture.

*   Bake the salmon in the oven alongside the carrots for the last 12-15 minutes of the carrot's cooking time, or until the salmon is cooked through and flakes easily with a fork. Cooking time will vary depending on the thickness of the salmon fillets.  The internal temperature should reach 145°F (63°C).

**4. Assemble and Serve:**

*   Once the salmon, carrots, and quinoa are cooked, it's time to assemble your heart-healthy meal.

*   Divide the quinoa evenly between two plates.

*   Top each portion of quinoa with a salmon fillet and a generous serving of roasted carrots.

**Cooking Times Summary:**

*   **Carrots:** 10 minutes prep, 20-25 minutes cook

*   **Quinoa:** 2 minutes prep, 15 minutes cook

*   **Salmon:** 3 minutes prep, 12-15 minutes cook

**Serving Suggestions:**

*   **Garnish:**  Sprinkle fresh parsley or dill over the salmon and carrots for added freshness and visual appeal.

*   **Lemon Wedge:** Serve with a lemon wedge for squeezing over the salmon, adding a bright citrusy flavor.

*   **Vegetable Side:**  Add a side of steamed green beans or asparagus for an extra boost of nutrients.

*   **Sauce (Optional):**  A dollop of plain Greek yogurt or a light lemon-dill sauce can complement the flavors of the dish.

**Tips and Variations:**

*   **Salmon Skin:** If you prefer crispy salmon skin, sear the salmon skin-side down in a hot skillet for a few minutes before baking.

*   **Vegetable Variations:** Feel free to substitute other vegetables for the carrots, such as broccoli, Brussels sprouts, or sweet potatoes.

*   **Spice Level:**  Adjust the amount of garlic powder and pepper to your liking. You can also add a pinch of red pepper flakes for a little heat.

*   **Herb Variations:**  Experiment with different herbs, such as rosemary, oregano, or thyme, in place of dill.

*   **Quinoa Flavor:**  Cook the quinoa in chicken broth for a richer flavor (if not strictly adhering to a vegetarian diet).

Enjoy your delicious and heart-healthy salmon meal!

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.