The combination of omega-3 fats, protein, and whole grains in this recipe makes for a filling meal that has close to 14 grams 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: 12 grams; Saturated Fat: 1.5 grams; Protein: 13.5 grams: Carbohydrates: 30 grams; Sugar: 6 grams; Fiber: 4 grams; Cholesterol: 18 milligrams; Sodium: 100 milligrams
Recipe and photo by Jamie Vespa M.S., R.D., L.D.N. of Dishing Out Health.
Preheat oven to 400 degrees Farenheit. 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.
from Men's Fitness http://ift.tt/2wrfCFD
via IFTTT
