Perfectly Balanced Meal with Steamed Vegetables

Steamed vegetables have been a favorite among health-conscious individuals for many years due to their low-calorie content and high nutritional value. This simple yet nutritious dish is not only easy to prepare but also provides the necessary vitamins and minerals that our bodies need daily. This recipe will guide you through the preparation of steamed broccoli, carrots, and green beans, complemented by a delicious salmon fillet.

Ingredients:

• 1 lb (450g) fresh broccoli
• 1 lb (450g) carrots, peeled and sliced into thin rounds
• 1 lb (450g) green beans
• 2 salmon fillets weighing approximately 6 oz each
• Olive oil for steaming the vegetables
• Lemon juice
• Salt and pepper to taste

Cooking Time: Approximately 15 minutes total.

Servings: This recipe yields four generous servings, perfect for a family dinner or as part of a balanced lunch box.

Instructions for Steamed Vegetables

To start off with the steaming process, select fresh broccoli, carrots, and green beans. Ensure that all vegetables are thoroughly washed under cold water before use to remove any dirt or soil. If you prefer to have your vegetables blanched first, you may do so; however, for this recipe, we will skip the blanching step as it can affect the texture of the vegetables.

Trim the broccoli heads by cutting off the tough stems and slicing them into bite-sized florets. The carrots should be peeled using a vegetable peeler or knife, then sliced into thin rounds to ensure even cooking. Green beans need no further preparation; just rinse them well under cold water before placing them in the steamer basket.

Fill your steamer pot with enough water so that it does not touch the bottom of the steamer basket. Place the vegetables in the basket and cover tightly, ensuring there is a tight seal to prevent steam from escaping. Once the water comes to a boil, place the lid back on top of the pot and lower the heat to medium-low.

Steam the broccoli for 6-7 minutes, carrots for 4-5 minutes, and green beans for about 2-3 minutes, depending on their size and freshness. It is crucial that each vegetable be cooked until it is tender yet retains a slight crunch. Taste a piece of each vegetable to ensure they are at your preferred doneness before removing the entire basket from the steamer pot.

Transfer the steamed vegetables to a large bowl, drizzle with olive oil and a generous amount of lemon juice for added flavor and freshness. Sprinkle salt and pepper according to taste. Enjoy this nutritious side dish as is or incorporate it into your main meal.

Salmon Fillet Preparation

For the main course, let's pair our steamed vegetables with a perfectly cooked salmon fillet for a delicious and balanced meal. Begin by preheating your oven to 400°F (200°C).

Place each salmon fillet on a baking sheet lined with parchment paper or aluminum foil. Brush the top side of the salmon fillets with olive oil, then sprinkle salt and pepper generously over both sides. Optionally, you can also add some fresh herbs such as dill or parsley for an extra touch of freshness.

Place the baking sheets containing the salmon in the oven and let them bake until the salmon is opaque and flakes easily when tested with a fork. This generally takes around 12-15 minutes depending on the thickness of your fillets. Remember to check the internal temperature using an instant-read thermometer; it should read between 145°F (63°C) for proper doneness.

Combining Steamed Vegetables and Salmon

To combine the two components, simply serve a portion of steamed vegetables alongside your perfectly cooked salmon fillet. The vibrant colors of the steamed broccoli, carrots, and green beans will complement the rich pink hue of the salmon beautifully. You can garnish with additional fresh herbs such as chives or parsley if desired.

The combination not only looks visually appealing but also provides a well-rounded nutritional profile for your meal. Broccoli is rich in fiber, vitamins C & K along with folate, carrots contain beta-carotene which converts into vitamin A, and green beans are low in calories yet high in essential minerals like manganese and potassium.

This dish serves as an excellent source of plant-based protein from the steamed vegetables and lean fish. Salmon is not only a good source of omega-3 fatty acids but also contains all nine essential amino acids that our bodies cannot produce on their own, making it an ideal complement to your vegetable side dish.

Serving this meal with a side of quinoa or brown rice adds another layer of healthy carbs and fiber. This balanced dinner can be easily scaled up for larger gatherings by doubling the ingredients accordingly.

Conclusion

The Perfectly Balanced Meal with Steamed Vegetables is an easy-to-prepare, nutritious dish that offers a range of beneficial nutrients including vitamins, minerals, and omega-3 fatty acids. Whether you're looking to incorporate more vegetables into your diet or simply enjoy a delicious salmon fillet, this recipe provides a satisfying option for both. Try it out today and experience the benefits of combining healthy ingredients for an exceptional meal!