Perfectly Balanced Salmon with Quinoa Salad

Cooking Time: 45 minutes

Servings: 4 people

Salmon is a popular and healthy choice for those looking to add variety and flavor to their diet. It’s packed with omega-3 fatty acids, which are known to improve heart health and reduce inflammation in the body. If you're not familiar with it yet, salmon is a versatile fish that pairs perfectly with a wide range of side dishes.

Quinoa salad is another great option for those who want to enjoy a nutritious meal that's easy on the stomach and high in fiber. Quinoa provides essential amino acids and minerals such as magnesium, iron, and phosphorus – making it an excellent choice for vegetarians and vegans alike.

This recipe combines these two power ingredients into one dish: salmon with quinoa salad. Not only does this meal provide a complete source of protein but also offers various vitamins, antioxidants, and essential nutrients to keep you full and satisfied.

Ingredients

• 4 salmon fillets (about 6 ounces each)
• 1 cup quinoa
• 1 small red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 3 tomatoes, diced
• 1 cucumber, peeled and diced
• 2 tablespoons olive oil
• Juice of 1 lemon
• Salt and pepper to taste
• Optional: a handful of baby spinach leaves for garnish (optional)

Instructions

1. Preheat your oven to 375°F (190°C). Lightly grease an oven-safe dish with olive oil. Place the salmon fillets skin-side down in the dish and bake for approximately 20 minutes or until the fish is cooked through. Check by inserting a knife into the thickest part of the salmon; if it comes out clean, your salmon is ready.

2. While the salmon is baking, prepare the quinoa salad. In a saucepan, combine quinoa and water in a 1:2 ratio (quinoa to water). Bring to a boil over medium heat, then cover with a lid, reduce heat, and simmer for about 15 minutes or until the water has been absorbed by the grains. Once cooked, fluff the quinoa with a fork and allow it to cool slightly.

3. In a large bowl, mix cooled cooked quinoa with finely chopped red onion, fresh parsley, diced tomatoes, and cucumber. Drizzle over olive oil and lemon juice, then season with salt and pepper according to your taste preferences.

4. Once the salmon is fully cooked, remove it from the oven and let it rest for a few minutes before slicing into pieces. Arrange the sliced salmon on top of the quinoa salad. If desired, garnish with a handful of baby spinach leaves.

Nutritional Benefits

The combination of omega-3 fatty acids from salmon and the variety of vitamins found in vegetables such as tomatoes, cucumber, and red onion makes this dish beneficial for both physical health and mental well-being. Omega-3s have been shown to reduce risk factors associated with heart disease, while antioxidants like vitamin C and E help protect cells against damage caused by free radicals.

Quinoa contributes valuable minerals essential for maintaining good bone density as you age, whereas fresh herbs add freshness without adding calories or unhealthy fats. This dish provides a balanced meal that can be enjoyed at any time of the day but especially serves well as a light lunch or dinner option.

Alternative Ingredients

If you're not a fan of salmon, consider trying this recipe with other types of fish like cod or tilapia for similar results. You could also experiment by adding different vegetables to your quinoa salad such as bell peppers, carrots, or celery sticks depending on what's available locally and seasonally.

For those who prefer plant-based options, you can easily make this dish vegan by omitting the salmon altogether and increasing the amount of vegetables in proportionate quantities. Additionally, you might consider using a different type of oil for those watching their fat intake or substituting lemon juice with apple cider vinegar if preferred.

This versatile recipe offers something delightful to everyone within your household, whether they prefer fish or plant-based dishes. With minimal preparation time and effort, you can enjoy a wholesome yet delicious meal that caters equally well to carnivores and vegans alike.