Salmon and quinoa recipe
Salmon is high in omega-3 fatty acids, an incredibly healthy kind of fat. Regular intake of omega-3 fatty acids lowers your risk for heart disease.
This recipe serves 2.
Time: 30 minutes prep, 8 minutes cook time
Ingredients:
- 6 ounces salmon (cut into 2 - 3 ounce portions)
- 2/3 cups cooked quinoa
- 1 shallot – minced and divided into thirds
- 1 clove garlic – minced and divided into thirds
- Kale 1 cup
- Kale chips ½ cup
- 1 cup orange sections
- ½ pear diced small
- 2 teaspoons butter
- 1 tablespoon plus 1 teaspoon vegetable oil
- 2 tablespoons sweet chili sauce
- 2 teaspoons orange concentrate
- 2 teaspoons rice wine vinegar
Instructions:
Kale Chips: Purchase in the snack aisle or produce aisle or make them yourself as follows:
- Preheat oven to 375 degrees.
- Wash and dry kale.
- Tear the leaves away from the stems and discard stems.
- In a large bowl, toss kale with 1.5 teaspoon of olive oil and a pinch of salt and pepper.
- Massage the leaves to coat entirely with a thin layer of oil.
- Spread on a baking sheet and roast until light and crisp, approximately 5 minutes.
- IMPORTANT: check every minute after three minutes, as the chips can easily burn.
Quinoa: Follow instructions on the package.
- Store cooked quinoa for up to three days in the refrigerator or freezer and defrost as needed.
- TIP: boil in broth instead of water to add extra flavor.
Vinaigrette:
- Mix orange concentrate, 2 teaspoons of the oil, vinegar, half a shallot, half a clove of garlic, pinch salt and pinch of pepper.
- Use refrigerated for up to three days.
Making the Dish:
- Heat a pan to medium-high.
- Add 1 teaspoon of oil, and add salmon.
- Turn heat down to medium heat, and cook salmon until the sides begin to show white streaks.
- Turn salmon, cooking an additional three minutes or until reaching 145 degrees in the center.
- In a separate pan, on medium heat, add 1 teaspoon oil and sauté the fresh kale with ½ clove garlic and half shallot, salt and pepper for two minutes.
- Add the quinoa, butter and vinaigrette, toss until combined .
- Sprinkle with pear, kale chips and orange segments.
- Serve ½ cup portions, top with salmon and brush with chili sauce and enjoy!
Nutrition Facts:
2 Servings calories 335,Total Fat 21 g, Saturated Fat 8 g, Polyunsaturated Fat 3 g, Monounsaturated Fat 5 g, Cholesterol 75 mg, Sodium 180.0 mg, Potassium 550 mg, Total Carbohydrate 17 g, Dietary Fiber 3 g, Sugars 9 g, Protein 19 g, Vitamin A 65 %, Vitamin B-12 43 %, Vitamin B-6 44 %, Vitamin C51 %, Copper 20 %, Folate 13 %, Iron 9 %, Magnesium 13 %, Manganese 14 %,Niacin 45%,Pantothenic Acid 18 %,Phosphorus 28 %,Riboflavin 23 %,Selenium 54%,Thiamin 20 %, Zinc 7 %. *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.