Grilled Salmon with Quinoa and Steamed Vegetables Recipe
Grilled Salmon with Quinoa and Steamed Vegetables is a nutritious and weight-loss-friendly meal option. Salmon is a rich source of omega-3 fatty acids and protein, while quinoa provides complex carbohydrates and essential nutrients. The steamed vegetables add fiber, vitamins, and minerals to the meal.
INGREDIENTS
- 2 salmon fillets
- 1 cup quinoa
- 2 cups water or vegetable broth
- 1 tablespoon olive oil
- Salt and pepper to taste
- Assorted vegetables for steaming (such as broccoli, carrots, and zucchini)
- Lemon wedges for serving (optional)
INSTRUCTIONS
Preheat the grill to medium-high heat.
Rinse the quinoa under cold water to remove any bitter taste. In a saucepan, bring the water or vegetable broth to a boil. Add the rinsed quinoa, reduce the heat to low, cover, and simmer for about 15 minutes or until the liquid is absorbed and the quinoa is tender. Fluff the quinoa with a fork and set aside.
Meanwhile, brush the salmon fillets with olive oil and season with salt and pepper.
Place the salmon fillets on the preheated grill, skin-side down. Grill for about 4-5 minutes per side, or until the salmon is cooked through and flakes easily with a fork. Cooking time may vary depending on the thickness of the fillets.
While the salmon is grilling, prepare the steamed vegetables. Fill a pot with water and bring it to a boil. Place a steamer basket or colander over the boiling water and add the vegetables. Cover and steam for about 5-7 minutes or until the vegetables are tender but still crisp. Remove from heat and set aside.
Once the salmon is cooked and the vegetables are steamed, assemble the dish. Divide the cooked quinoa onto plates or bowls. Top with grilled salmon fillets and serve with steamed vegetables.
Squeeze fresh lemon juice over the salmon and vegetables for added flavor, if desired.
TIPS
Choose wild-caught salmon: Opt for wild-caught salmon whenever possible, as it tends to be more nutrient-dense and environmentally sustainable compared to farmed salmon.
Season the salmon with herbs and spices: Enhance the flavor of the salmon by seasoning it with herbs such as dill, parsley, or lemon zest. Avoid heavy sauces or excessive salt to keep the dish light and healthy.
Steam vegetables to retain nutrients: Steaming vegetables helps retain their nutrients and natural flavors. Avoid overcooking to maintain their crispness and vibrant colors.
Control portion sizes: Be mindful of portion sizes to manage your calorie intake. Aim for a palm-sized portion of salmon and adjust the quinoa and vegetable portions accordingly.
Experiment with different vegetables: Feel free to vary the vegetables based on your preferences and seasonal availability. Consider adding greens like spinach or kale for an extra nutritional boost.
Meal prep option: You can prepare a larger batch of quinoa, grilled salmon, and steamed vegetables to have leftovers for quick and convenient meals throughout the week
NUTRITION VALUE
- Calories: Approximately 350-400 calories (depending on the portion size and ingredients used)
- Protein: 30-35 grams
- Fat: 15-20 grams
- Carbohydrates: 25-30 grams
- Fiber: 4-6 grams
