The combination of omega-3 fats, protein, and whole grains in this recipe makes for a filling meal that has close to 14g of protein per serving. Pro tip: To save time, pre-cook the quinoa and salmon the day before. Nutrition (per serving) Calories: 285; total fat: 12g; saturated fat: 1.5g; protein: 13.5g; carbohydrates: 30g; sugar: 6g; fiber: 4g; cholesterol: 18mg; sodium: 100mg Recipe and photo by Jamie Vespa, M.S., R.D., L.D.N. of Dishing Out Health.
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Makes 5 servings
Prep time 15 min.
Cook time 40 min.
Ingredients
1 cup quinoa, rinsed and prepared according to instructions 6 oz fresh or frozen wild Alaskan salmon 1/4 red onion, very finely chopped 12 fresh asparagus spears, tough ends trimmed 1/2 avocado, cubed Juice and rind of one lemon 2 Tbsp extra-virgin olive oil 1 Tbsp Dijon mustard 1 Tbsp honey Salt and pepper, to taste
How to make it
Preheat oven to 400°. Spray glass or ceramic baking pan with non-stick cooking spray. Add salmon fillet(s), flesh down, and season with salt and pepper. Bake for 10-15 minutes until the flesh is opaque and separates easily with a fork. Allow to cool to room temperature, preferably covered in the refrigerator. In the meantime, add 2 cups of water and 1 cup of quinoa in a medium pot, and bring to a boil. When the water reaches a boil, cover the pot, reduce heat to medium/low, and simmer until all of the liquid is absorbed. This will take 12-15 minutes. You will notice that the quinoa becomes sort of translucent and you can “fluff” it with a fork. Allow to cool to room temperature. In a separate pot, bring about 2 to 3 inches of water to a boil. Steam asparagus in a vegetable steamer for about 10 minutes, until tender. Slice into 1-inch pieces, discarding the tough ends. Allow cooked asparagus to cool to room temperature. In a bowl, whisk extra-virgin olive oil, lemon juice and rind, Dijon mustard, honey, and a dash of salt and pepper until combined. Combine quinoa, red onion, and asparagus in a large bowl. Add sauce, and toss all ingredients until well-combined. Add avocado and salmon right before serving. Toss all ingredients, and serve cold or at room temperature.
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The combination of omega-3 fats, protein, and whole grains in this recipe makes for a filling meal that has close to 14g of protein per serving.
Pro tip: To save time, pre-cook the quinoa and salmon the day before.
Nutrition (per serving)
Calories: 285; total fat: 12g; saturated fat: 1.5g; protein: 13.5g; carbohydrates: 30g; sugar: 6g; fiber: 4g; cholesterol: 18mg; sodium: 100mg
Recipe and photo by Jamie Vespa, M.S., R.D., L.D.N. of Dishing Out Health.
For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!
Makes 5 servings
Prep time 15 min.
Cook time 40 min.
Ingredients
1 cup quinoa, rinsed and prepared according to instructions 6 oz fresh or frozen wild Alaskan salmon 1/4 red onion, very finely chopped 12 fresh asparagus spears, tough ends trimmed 1/2 avocado, cubed Juice and rind of one lemon 2 Tbsp extra-virgin olive oil 1 Tbsp Dijon mustard 1 Tbsp honey Salt and pepper, to taste
How to make it
Preheat oven to 400°. Spray glass or ceramic baking pan with non-stick cooking spray. Add salmon fillet(s), flesh down, and season with salt and pepper. Bake for 10-15 minutes until the flesh is opaque and separates easily with a fork. Allow to cool to room temperature, preferably covered in the refrigerator. In the meantime, add 2 cups of water and 1 cup of quinoa in a medium pot, and bring to a boil. When the water reaches a boil, cover the pot, reduce heat to medium/low, and simmer until all of the liquid is absorbed. This will take 12-15 minutes. You will notice that the quinoa becomes sort of translucent and you can “fluff” it with a fork. Allow to cool to room temperature. In a separate pot, bring about 2 to 3 inches of water to a boil. Steam asparagus in a vegetable steamer for about 10 minutes, until tender. Slice into 1-inch pieces, discarding the tough ends. Allow cooked asparagus to cool to room temperature. In a bowl, whisk extra-virgin olive oil, lemon juice and rind, Dijon mustard, honey, and a dash of salt and pepper until combined. Combine quinoa, red onion, and asparagus in a large bowl. Add sauce, and toss all ingredients until well-combined. Add avocado and salmon right before serving. Toss all ingredients, and serve cold or at room temperature.
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Makes 5 servings
Prep time 15 min.
Cook time 40 min.
Ingredients
1 cup quinoa, rinsed and prepared according to instructions 6 oz fresh or frozen wild Alaskan salmon 1/4 red onion, very finely chopped 12 fresh asparagus spears, tough ends trimmed 1/2 avocado, cubed Juice and rind of one lemon 2 Tbsp extra-virgin olive oil 1 Tbsp Dijon mustard 1 Tbsp honey Salt and pepper, to taste
How to make it
Preheat oven to 400°. Spray glass or ceramic baking pan with non-stick cooking spray. Add salmon fillet(s), flesh down, and season with salt and pepper. Bake for 10-15 minutes until the flesh is opaque and separates easily with a fork. Allow to cool to room temperature, preferably covered in the refrigerator. In the meantime, add 2 cups of water and 1 cup of quinoa in a medium pot, and bring to a boil. When the water reaches a boil, cover the pot, reduce heat to medium/low, and simmer until all of the liquid is absorbed. This will take 12-15 minutes. You will notice that the quinoa becomes sort of translucent and you can “fluff” it with a fork. Allow to cool to room temperature. In a separate pot, bring about 2 to 3 inches of water to a boil. Steam asparagus in a vegetable steamer for about 10 minutes, until tender. Slice into 1-inch pieces, discarding the tough ends. Allow cooked asparagus to cool to room temperature. In a bowl, whisk extra-virgin olive oil, lemon juice and rind, Dijon mustard, honey, and a dash of salt and pepper until combined. Combine quinoa, red onion, and asparagus in a large bowl. Add sauce, and toss all ingredients until well-combined. Add avocado and salmon right before serving. Toss all ingredients, and serve cold or at room temperature.
Makes 5 servings
Prep time 15 min.
Cook time 40 min.
Prep time 15 min.
Cook time 40 min.
Prep time
15 min.
Cook time
40 min.
Ingredients
- 1 cup quinoa, rinsed and prepared according to instructions
- 6 oz fresh or frozen wild Alaskan salmon
- 1/4 red onion, very finely chopped
- 12 fresh asparagus spears, tough ends trimmed
- 1/2 avocado, cubed
- Juice and rind of one lemon
- 2 Tbsp extra-virgin olive oil
- 1 Tbsp Dijon mustard
- 1 Tbsp honey
- Salt and pepper, to taste
How to make it
Preheat oven to 400°. Spray glass or ceramic baking pan with non-stick cooking spray. Add salmon fillet(s), flesh down, and season with salt and pepper. Bake for 10-15 minutes until the flesh is opaque and separates easily with a fork. Allow to cool to room temperature, preferably covered in the refrigerator. In the meantime, add 2 cups of water and 1 cup of quinoa in a medium pot, and bring to a boil. When the water reaches a boil, cover the pot, reduce heat to medium/low, and simmer until all of the liquid is absorbed. This will take 12-15 minutes. You will notice that the quinoa becomes sort of translucent and you can “fluff” it with a fork. Allow to cool to room temperature. In a separate pot, bring about 2 to 3 inches of water to a boil. Steam asparagus in a vegetable steamer for about 10 minutes, until tender. Slice into 1-inch pieces, discarding the tough ends. Allow cooked asparagus to cool to room temperature. In a bowl, whisk extra-virgin olive oil, lemon juice and rind, Dijon mustard, honey, and a dash of salt and pepper until combined. Combine quinoa, red onion, and asparagus in a large bowl. Add sauce, and toss all ingredients until well-combined. Add avocado and salmon right before serving. Toss all ingredients, and serve cold or at room temperature.
Preheat oven to 400°. Spray glass or ceramic baking pan with non-stick cooking spray.
Add salmon fillet(s), flesh down, and season with salt and pepper. Bake for 10-15 minutes until the flesh is opaque and separates easily with a fork. Allow to cool to room temperature, preferably covered in the refrigerator.
In the meantime, add 2 cups of water and 1 cup of quinoa in a medium pot, and bring to a boil. When the water reaches a boil, cover the pot, reduce heat to medium/low, and simmer until all of the liquid is absorbed. This will take 12-15 minutes. You will notice that the quinoa becomes sort of translucent and you can “fluff” it with a fork. Allow to cool to room temperature.
In a separate pot, bring about 2 to 3 inches of water to a boil. Steam asparagus in a vegetable steamer for about 10 minutes, until tender. Slice into 1-inch pieces, discarding the tough ends. Allow cooked asparagus to cool to room temperature.
In a bowl, whisk extra-virgin olive oil, lemon juice and rind, Dijon mustard, honey, and a dash of salt and pepper until combined.
Combine quinoa, red onion, and asparagus in a large bowl. Add sauce, and toss all ingredients until well-combined.
Add avocado and salmon right before serving. Toss all ingredients, and serve cold or at room temperature.
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