Baked Salmon With Quinoa Pilaf
Baked Salmon with Quinoa Pilaf is a nutrient-dense and satisfying choice for individuals following an Indian weight loss diet:
Salmon provides high-quality protein and omega-3 fatty acids.
Quinoa offers protein, complex carbohydrates, and dietary fiber.
Vegetables in the pilaf add vitamins, minerals, and antioxidants.
INGREDIENTS
For the Baked Salmon:
- 2 salmon fillets
- 1 tablespoon olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- Fresh herbs (such as dill, parsley) for garnish
For the Quinoa Pilaf:
- 1 cup quinoa, rinsed and drained
- 2 cups water or low-sodium vegetable broth
- 1 tablespoon olive oil
- 1 small onion, finely chopped
- 1 carrot, diced
- 1 bell pepper, diced
- 1/2 cup frozen peas
- 1 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/4 teaspoon turmeric powder
- Salt and pepper to taste
- Chopped fresh cilantro for garnish
INSTRUCTIONS
For the Baked Salmon:
Preheat the oven to 375°F (190°C).
Place the salmon fillets on a baking sheet lined with parchment paper.
Drizzle olive oil over the salmon fillets. Squeeze lemon juice over them and season with salt and pepper.
Bake in the preheated oven for about 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.
Garnish with fresh herbs before serving.
For the Quinoa Pilaf:
In a medium-sized pot, heat olive oil over medium heat.
Add the chopped onion and sauté until translucent.
Add diced carrot and bell pepper to the pot. Cook for a few minutes until the vegetables start to soften.
Stir in ground cumin, ground coriander, turmeric powder, salt, and pepper.
Add the rinsed quinoa to the pot and sauté for a couple of minutes to toast the quinoa.
Pour in water or low-sodium vegetable broth. Bring to a boil, then reduce the heat to a simmer.
Cover the pot and let the quinoa cook for about 15-20 minutes, or until the liquid is absorbed and the quinoa is tender.
In the last few minutes of cooking, add frozen peas to the quinoa and cover to cook through.
To Serve:
Divide the cooked quinoa pilaf among serving plates.
Place a baked salmon fillet on top of the quinoa pilaf.
Garnish with chopped fresh cilantro.
Serve the Baked Salmon with Quinoa Pilaf immediately as a delicious and well-balanced meal.
TIPS
Customize the quinoa pilaf with your favorite vegetables and spices.
Be mindful of portion sizes to control your calorie intake, especially if you’re aiming to lose weight.
Enjoy this wholesome and flavorful meal as a nourishing lunch or dinner option.
As always, consult with a nutritionist or healthcare professional for personalized advice and guidance on your weight loss journey, especially if you have specific dietary restrictions or health concerns.
NUTRITION VALUE
- Calories: 400-450 kcal
- Protein: 30-35g
- Carbohydrates: 30-35g
- Fat: 15-18g
- Fiber: 5-7g