KITCHEN CORNER · LIVE

Salmon with Roasted Vegetables & Quinoa

Photo credit: Lindsay Thetford

This baked salmon recipe packs a lot of flavor into one dish. The key is in the dressing at the end. It really brings it all together. I was also surprised how quick and easy it was to make – just a little over 45 minutes. Enjoy!

Ingredients

  • 2 small or 1 large delicata squash (about 1 pound), halved, seeded and cut into 1-inch pieces
  • 4 cups cauliflower florets
  • 6 small shallots, quartered
  • 3 tablespoons extra-virgin olive oil, divided
  • 3/4 teaspoon salt, divided
  • 1/2 teaspoon ground pepper, divided
  • 1 1/4 cups water
  • 3/4 cup red or white quinoa
  • 1 pound wild Alaskan salmon fillet, skinned (see Tip) and cut into 4 portions
  • Olive oil or canola oil cooking spray
  • 3 tablespoons lemon juice
  • 2 tablespoons maple syrup
  • 1/4 cup chopped walnuts, toasted

This healthy salmon recipe has everything you want for a complete meal: omega-3-rich salmon, protein-packed quinoa and lots of vegetables. Drizzled with a maple-lemon dressing, this healthy quinoa dinner also makes a delicious next-day lunch.
Yield: 4 servings

Preparation

  1. Preheat oven to 425°F.
  2. Toss squash, cauliflower and shallots with 2 tablespoons oil, 1/4 teaspoon each salt and pepper on a large rimmed baking sheet. Roast, stirring once or twice, until the vegetables are tender and browned in spots, 20 to 25 minutes.
  3. Meanwhile, bring water to a boil in a small saucepan. Add quinoa and return to a boil. Reduce to a low simmer, cover and cook until the water is absorbed, 12 to 15 minutes. Remove from the heat.
  4. When the vegetables are tender, move the vegetables to one side of the pan and place salmon in the empty spot. Coat the salmon with a thin layer of cooking spray and season with 1/4 teaspoon each salt and pepper. Roast until the salmon is opaque in the middle, 4 to 6 minutes.
  5. Combine the remaining 1 tablespoon oil, lemon juice, maple syrup and 1/4 teaspoon salt in a small bowl. Serve the quinoa, salmon and vegetables drizzled with the dressing and topped with walnuts.

Tips & Notes

Place a salmon fillet on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.

Nutrition

  • Nutrition Per Serving
    calories 499
  • fat 22 g (3 g sat, 11 g mono)
  • cholesterol 53 mg
  • carbohydrates 47 g
  • protein 32 g
  • fiber 9 g
  • sodium 516 mg
  • potassium 1141 mg

Nutrition Bonus: Vitamin A (199% daily value), Vitamin C (107% dv), Vitamin B12 (80% dv), Magnesium & Folate (37% dv), Potassium (33% dv), Iron (19% dv), Zinc (15% dv).
Carbohydrate Serving 3
Exchanges 2 starch, 1 1/2 vegetable, 1/2 other carbohydrate 3 lean meat, 3 fat

From EatingWell January/February 2015

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