Craving something meaty, savory and bursting with flavor? Not in the mood for chicken or beef? I hear ya. Consider grilling up a salmon fillet for your next meal. With its high omega-3 content, Salmon is known for its anti-inflammatory properties, whereas omega-6 foods like saturated fats found in beef are known for their pro-inflammatory properties; it’s doubtful anyone wants inflammation lingering around. The best part: you don’t need an outdoor grill! A simple grill pan or skillet will suffice.
To complete this dish, we need a complex carbohydrate. Most people are familiar with brown rice, and although tasty and full of protein, it can be a little boring. Let’s brighten this dish with rainbow quinoa that has all sorts of fresh, clean lemon flavor. Quinoa is not a grain as most would think, it’s actually a seed. Not only is it jam packed with fiber, but it’s also considered a complete protein. So if you’re ever stranded on an island, bring quinoa – it has the ability to sustain life!
Let’s get started.
½ cup uncooked quinoa (any type works)
The juice and zest of 2-3 lemons (depending on size)
4-5 oz salmon fillet
A handful of fresh asparagus and green beans
Vegetable oil for greasing skillet
Salt and pepper
1. In a small pot or skillet, add ½ cup quinoa, 1 1/2 cups water, bring to a boil, cover, and simmer for 15 minutes or until tender.
2. Zest two lemons and add to simmering water.
3. Season salmon with kosher salt and fresh cracked black pepper.
4. Pour 1-2 tablespoons of vegetable oil on grill pan. Using a paper towel spread oil over each ridge to avoid sticking; turn heat onto medium-high. Add salmon to grill pan, cook for approximately 8-10 minutes, flip, and cook for an additional 5-8 minutes depending on thickness.
5. Add vegetables to a pot of boiling water, cook for 1-2 minutes, drain.
6. Once quinoa is cooked, there will be water that hasn’t been absorbed, drain the rest.
7. Add the zest of one lemon to the cooked quinoa. Make sure to look on the underside of your zester for hidden flavor.
8. Juice the zested lemon into quinoa.
9. Serve ½ cup quinoa, salmon, and as much veggies as you can handle! Enjoy!
Nutritional Breakdown: 375 calories, 22 g carbohydrates, 13 g fat, 32 g protein
Editor: Nicole Walker