Perfect Baked Salmon Quinoa Lentils
Highlighted under: Healthy & Light
Delight in a nutritious and flavorful meal with our Perfect Baked Salmon Quinoa Lentils recipe. It's a perfect blend of protein, fiber, and wholesome ingredients.
This Perfect Baked Salmon Quinoa Lentils recipe combines the richness of salmon with the wholesome goodness of quinoa and lentils. It's not just delicious but packed with nutrients, making it ideal for a healthy meal.
Why You'll Love This Recipe
- Rich in omega-3 fatty acids from salmon
- Packed with protein and fiber from quinoa and lentils
- Easy to prepare and perfect for meal prep
- Bursting with flavor from fresh herbs and spices
A Wholesome Meal in One Dish
This Perfect Baked Salmon Quinoa Lentils recipe brings together a delightful mix of flavors and textures, creating a meal that's both satisfying and nourishing. The combination of tender salmon, fluffy quinoa, and hearty lentils ensures that you're filling your plate with wholesome ingredients that provide essential nutrients. Whether you're looking for a family dinner or a meal prep option for the week, this dish checks all the boxes.
Packed with protein and fiber, this meal will keep you feeling full and energized. Salmon is not only delicious but also a great source of omega-3 fatty acids, which are known to promote heart health. Paired with quinoa and lentils, which are rich in plant-based protein, this dish supports muscle repair and growth while also being kind to your digestive system.
Easy Preparation for Busy Lives
One of the standout features of this recipe is its simplicity. With just a handful of ingredients and straightforward steps, you can whip up a delicious and nutritious meal in no time. The quinoa and lentils cook together in one pot, while the salmon bakes in the oven, allowing you to focus on other tasks or enjoy some downtime while dinner cooks.
This recipe is also perfect for meal prepping. You can make a big batch of quinoa and lentils at the beginning of the week and portion it out for lunches or dinners. The baked salmon can be easily reheated, making it an ideal choice for those with busy schedules who still want to enjoy a healthy home-cooked meal.
Flavorful and Versatile
The flavor profile of this dish is enhanced by the use of fresh herbs and spices. The garlic and dill bring a burst of freshness that elevates the salmon, while the cumin adds warmth and depth to the quinoa and lentils. Feel free to experiment with additional spices or herbs based on your preferences, such as paprika for a smoky kick or parsley for a fresh finish.
This recipe is also highly adaptable. You can swap out the salmon for another fish or even chicken if you prefer. The quinoa and lentils can serve as a base for various proteins, making this a versatile dish that can be customized to suit your taste and dietary needs.
Ingredients
For the Salmon
- 4 salmon fillets
- 2 tablespoons olive oil
- 1 lemon, juiced
- 2 cloves garlic, minced
- Salt and pepper to taste
- Fresh dill for garnish
For the Quinoa & Lentils
- 1 cup quinoa, rinsed
- 1 cup lentils, rinsed
- 4 cups vegetable broth
- 1 onion, chopped
- 1 carrot, diced
- 1 celery stalk, diced
- 1 teaspoon cumin
- Salt and pepper to taste
Enjoy this wholesome meal with a side of your favorite vegetables!
Instructions
Prepare the Quinoa and Lentils
In a large pot, heat a tablespoon of olive oil over medium heat. Add the onion, carrot, and celery, and sauté until softened. Stir in the cumin, quinoa, and lentils.
Bake the Salmon
Preheat your oven to 400°F (200°C). In a small bowl, mix olive oil, lemon juice, minced garlic, salt, and pepper. Place the salmon fillets on a baking sheet lined with parchment paper, and brush the mixture over the fillets.
Serve
Fluff the quinoa and lentils with a fork, and serve topped with the baked salmon. Garnish with fresh dill and additional lemon slices if desired.
This dish can be enjoyed warm or cold, making it a versatile option!
Nutritional Benefits
Salmon is renowned for its high omega-3 fatty acid content, which has been linked to numerous health benefits, including reduced inflammation and improved brain function. This fish is not just a source of healthy fats; it also provides high-quality protein, making it an excellent choice for those looking to support their overall health.
Quinoa and lentils complement the salmon perfectly, providing a wealth of dietary fiber that aids in digestion and promotes a feeling of fullness. Quinoa is a complete protein, which means it contains all nine essential amino acids, making it a fantastic choice for vegetarians and vegans. Meanwhile, lentils are packed with iron and folate, adding to the nutritional profile of this meal.
Storage and Reheating Tips
To store leftovers, let the baked salmon, quinoa, and lentils cool completely before transferring them to an airtight container. They can be kept in the refrigerator for up to three days. This makes it easy to enjoy healthy meals throughout the week without the need for daily cooking.
When you're ready to enjoy your leftovers, simply reheat them in the microwave or on the stovetop. For the salmon, consider reheating it in the oven to maintain its texture. You can add a splash of lemon juice to refresh the flavors and keep the dish vibrant and delicious.
Serving Suggestions
This Perfect Baked Salmon Quinoa Lentils dish can be served on its own as a satisfying meal, or you can pair it with a fresh side salad for added crunch and nutrients. A simple mix of greens, cherry tomatoes, and a light vinaigrette would complement the dish beautifully.
For a more elaborate presentation, consider adding roasted vegetables or a dollop of tzatziki sauce on top of the salmon. These additions not only enhance the flavors but also elevate the overall dining experience, making it perfect for entertaining guests or enjoying a special family dinner.
Questions About Recipes
→ Can I use frozen salmon?
Yes, you can use frozen salmon. Just ensure it is fully thawed before cooking.
→ Can I make this recipe in advance?
Absolutely! Both the quinoa lentils and salmon can be prepared ahead of time and stored in the refrigerator.
→ What can I substitute for quinoa?
You can use rice or couscous as a substitute for quinoa if preferred.
→ Is this recipe gluten-free?
Yes, this recipe is gluten-free as long as the broth used is also gluten-free.
Perfect Baked Salmon Quinoa Lentils
Delight in a nutritious and flavorful meal with our Perfect Baked Salmon Quinoa Lentils recipe. It's a perfect blend of protein, fiber, and wholesome ingredients.
Created by: Emily
Recipe Type: Healthy & Light
Skill Level: Intermediate
Final Quantity: Serves 4
What You'll Need
For the Salmon
- 4 salmon fillets
- 2 tablespoons olive oil
- 1 lemon, juiced
- 2 cloves garlic, minced
- Salt and pepper to taste
- Fresh dill for garnish
For the Quinoa & Lentils
- 1 cup quinoa, rinsed
- 1 cup lentils, rinsed
- 4 cups vegetable broth
- 1 onion, chopped
- 1 carrot, diced
- 1 celery stalk, diced
- 1 teaspoon cumin
- Salt and pepper to taste
How-To Steps
In a large pot, heat a tablespoon of olive oil over medium heat. Add the onion, carrot, and celery, and sauté until softened. Stir in the cumin, quinoa, and lentils. Pour in the vegetable broth, season with salt and pepper, and bring to a boil. Reduce heat, cover, and simmer for about 20 minutes, or until the quinoa and lentils are cooked and the liquid is absorbed.
Preheat your oven to 400°F (200°C). In a small bowl, mix olive oil, lemon juice, minced garlic, salt, and pepper. Place the salmon fillets on a baking sheet lined with parchment paper, and brush the mixture over the fillets. Bake for 12-15 minutes or until the salmon flakes easily with a fork.
Fluff the quinoa and lentils with a fork, and serve topped with the baked salmon. Garnish with fresh dill and additional lemon slices if desired.
Nutritional Breakdown (Per Serving)
- Calories: 450 kcal
- Total Fat: 20g
- Saturated Fat: 3g
- Cholesterol: 70mg
- Sodium: 350mg
- Total Carbohydrates: 45g
- Dietary Fiber: 10g
- Sugars: 2g
- Protein: 30g