Grilled Salmon with Quinoa and Asparagus

This heart-healthy recipe features salmon, a nutrient-dense fish rich in omega-3 fatty acids, paired with fiber-packed quinoa and antioxidant-rich asparagus. It’s a balanced, flavorful dish that supports cardiovascular health, reduces inflammation, and provides sustained energy.

Ingredients (Serves 4)

• Salmon fillets: 4 pieces (6 oz/170g each), skin-on, preferably wild-caught
• Quinoa: 1 cup (185g), rinsed
• Asparagus: 1 lb (450g), trimmed
• Olive oil: 3 tbsp (45ml), extra virgin
• Lemon: 1 large, juiced and zested (about 2 tbsp juice, 1 tsp zest)
• Garlic: 2 cloves, minced
• Fresh dill: 2 tbsp, chopped
• Salt: 1 tsp (divided)
• Black pepper: ½ tsp (divided)
• Vegetable broth or water: 2 cups (480ml) for cooking quinoa
• Cherry tomatoes: 1 cup (150g), halved (optional, for garnish)

Equipment

• Grill pan or outdoor grill
• Medium saucepan
• Large skillet or steamer basket
• Mixing bowl

Preparation Time

• Prep: 15 minutes
• Cook: 25 minutes
• Total: 40 minutes

Instructions

1. Cook the Quinoa (10-15 minutes):
   • Rinse quinoa under cold water to remove bitterness.
   • In a medium saucepan, bring 2 cups of vegetable broth or water to a boil.
   • Add quinoa, reduce heat to low, cover, and simmer for 12-15 minutes until water is absorbed and quinoa is fluffy. Fluff with a fork and set aside.
2. Prepare the Salmon Marinade (5 minutes):
   • In a small bowl, mix 2 tbsp olive oil, lemon juice, lemon zest, minced garlic, 1 tbsp dill, ½ tsp salt, and ¼ tsp black pepper.
   • Pat salmon fillets dry with paper towels. Brush both sides with the marinade and let sit for 10 minutes.
3. Grill the Salmon (8-10 minutes):
   • Preheat a grill pan or outdoor grill to medium-high heat (about 400°F/200°C).
   • Lightly oil the grill grates with remaining olive oil to prevent sticking.
   • Place salmon fillets skin-side down. Grill for 4-5 minutes per side, until the internal temperature reaches 145°F (63°C) and the flesh flakes easily with a fork. Remove and set aside.
4. Cook the Asparagus (5-7 minutes):
   • While salmon grills, heat 1 tbsp olive oil in a large skillet over medium heat or prepare a steamer basket.
   • Add asparagus, ½ tsp salt, and ¼ tsp black pepper. Sauté for 5-7 minutes until tender-crisp, or steam for 4-5 minutes. Set aside.
5. Assemble the Dish (5 minutes):
   • Divide quinoa among four plates, creating a base.
   • Place a portion of asparagus next to the quinoa.
   • Top with a grilled salmon fillet. Garnish with cherry tomatoes and remaining dill for color and flavor.

Nutritional Information (Per Serving)

• Calories: 480 kcal
• Protein: 38g (76% of daily value, DV)
• Fat: 22g (34% DV, 7g saturated, 12g unsaturated)
• Carbohydrates: 34g (12% DV)
• Fiber: 6g (24% DV)
• Omega-3 Fatty Acids: 2.5g (supports heart and brain health)
• Vitamin D: 570 IU (71% DV)
• Vitamin C: 15mg (17% DV)
• Iron: 3.5mg (19% DV)
• Magnesium: 120mg (29% DV)

Note: Nutritional values are approximate and depend on specific ingredient brands and portion sizes.

Health Benefits

• Salmon: Rich in omega-3 fatty acids (EPA and DHA), which reduce inflammation, lower blood pressure, and support heart health. High in protein for muscle repair and vitamin D for bone health.
• Quinoa: A complete protein with all nine essential amino acids, high in fiber to aid digestion, and magnesium for muscle and nerve function.
• Asparagus: Packed with antioxidants (vitamin C, folate) to combat oxidative stress, and fiber to promote gut health.
• Olive Oil: Contains monounsaturated fats that support cholesterol balance and reduce cardiovascular risk.
• Low Glycemic Load: The dish provides sustained energy without blood sugar spikes, ideal for weight management and diabetes control.

Tips

• Sustainability: Choose wild-caught salmon for lower environmental impact and higher omega-3 content.
• Storage: Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently to avoid overcooking salmon.
• Variation: Substitute asparagus with broccoli or zucchini for similar nutritional benefits.

Enjoy this vibrant, nutrient-packed meal that’s as delicious as it is good for you!