Nutritious Salmon, Quinoa & Veggie Recipe for a Healthy Meal

7 Aug

Boost Your Health with This Omega-3 Packed Salmon, Quinoa, and Vegetable Recipe

Looking for a delicious and healthy meal that’s packed with omega-3s? This salmon, quinoa, and roasted vegetable dish is your perfect choice! It’s not only flavourful but also loaded with essential nutrients.

**Nutritional Benefits of This Meal**

**Salmon:** Rich in DHA and EPA, supporting brain and heart health and reducing inflammation.
**Quinoa:** Offers complete protein, fibre, and a range of vitamins and minerals.
**Vegetables:** Packed with antioxidants, vitamins, and minerals that enhance overall health and immunity.
**Olive Oil:** Provides healthy fats and antioxidants.

Why You’ll Love This Meal: This dish is an excellent source of DHA and EPA, two important forms of omega-3 fatty acids found in salmon. While ALA from plant sources like flaxseeds and chia seeds is beneficial, your body doesn’t convert it efficiently into DHA and EPA. Hence, incorporating salmon ensures you get the most out of these vital nutrients.

🛒 Ingredients

4 salmon fillets (wild-caught if possible)
1 cup quinoa, rinsed
2 cups water or vegetable broth
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 zucchini, sliced
1 red onion, sliced
1 tablespoon olive oil
Salt and pepper, to taste
Fresh herbs (such as parsley or dill) for garnish

🥄 For the Marinade

3 tablespoons olive oil
2 tablespoons soy sauce (or tamari for gluten-free)
Juice of 1 lemon
2 cloves garlic, minced
1 teaspoon dried thyme
1 teaspoon paprika
1/2 teaspoon black pepper

**🥘 Instructions**

**1. Marinate the Salmon:**
In a bowl, whisk together the marinade ingredients. Place the salmon fillets in a shallow dish and pour the marinade over them. Cover and refrigerate for at least 30 minutes, or up to 2 hours.
**2. Prepare the Quinoa:**
In a medium saucepan, bring the water or vegetable broth to a boil. Add the rinsed quinoa, reduce heat to low, cover, and simmer for about 15-20 minutes, or until the quinoa is cooked and the liquid is absorbed. Fluff with a fork and set aside.
**3. Roast the Vegetables:**
Preheat your oven to 200°C (400°F). Place the sliced bell peppers, zucchini, and red onion on a baking sheet. Drizzle with olive oil, season with salt and pepper, and toss to coat evenly. Roast for 20-25 minutes, stirring halfway through, until tender and slightly caramelized.
**4. Bake the Salmon:**
While the vegetables roast, place the marinated salmon fillets on a baking sheet lined with parchment paper. Bake for 12-15 minutes, or until the salmon flakes easily with a fork.
**5. Assemble the Dish:**
Divide the cooked quinoa among serving plates. Top with roasted vegetables and a salmon fillet. Garnish with fresh herbs like parsley or dill.
Serve hot and enjoy a meal rich in omega-3s and other essential nutrients!

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