Healthy & Special Diets > Recipes for Specific Health Conditions > Heart-Healthy Recipes > Recipes High in Antioxidants

Heart-Healthy Salmon with Roasted Vegetables and Quinoa

A delicious and nutritious meal packed with heart-healthy omega-3 fatty acids, antioxidants, and fiber. This recipe features baked salmon with a vibrant mix of roasted vegetables and a bed of fluffy quinoa.

Prep Time
15 minutes
Cook Time
25 minutes
Servings
2
Ingredients
  • 2 (4-6 oz each) Salmon fillets
  • 1 cup Broccoli florets
  • 1 (any color), chopped Bell pepper
  • 1/2 , sliced Red onion
  • 1 cup, halved Cherry tomatoes
  • 2 tablespoons Olive oil
  • 1 tablespoon Lemon juice
  • 1/2 teaspoon Dried oregano
  • 1/4 teaspoon Garlic powder
  • to taste Salt
  • to taste Black pepper
  • 1/2 cup, uncooked Quinoa
  • 1 cup Water or vegetable broth

Prepare the Quinoa

Rinse the quinoa thoroughly under cold water. In a small saucepan, combine the rinsed quinoa with water or vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes, or until all the liquid is absorbed and the quinoa is fluffy. Fluff with a fork and set aside.

Prepare the Vegetables

Preheat oven to 400°F (200°C). In a large bowl, toss the broccoli florets, chopped bell pepper, sliced red onion, and halved cherry tomatoes with olive oil, salt, pepper, dried oregano, and garlic powder. Spread the vegetables in a single layer on a baking sheet.

Bake the Vegetables

Roast the vegetables in the preheated oven for 15-20 minutes, or until they are tender and slightly caramelized.

Prepare the Salmon

While the vegetables are roasting, prepare the salmon. Pat the salmon fillets dry with paper towels. Drizzle with lemon juice, salt, and pepper.

Bake the Salmon

Place the salmon fillets on a separate baking sheet lined with parchment paper. Bake in the oven alongside the vegetables for the last 12-15 minutes of their cooking time, or until the salmon is cooked through and flakes easily with a fork. The internal temperature should reach 145°F (63°C).

Assemble and Serve

Divide the cooked quinoa between two plates. Top with the roasted vegetables and a baked salmon fillet. Serve immediately.

Nutrition Facts Estimated per 100g of product

  • Calories: Approximately 150-180 kcal
  • Protein: 15-18g
  • Fat: 7-10g (including healthy omega-3s from salmon)
  • Carbohydrates: 8-10g
  • Fiber: 2-3g
Note: These values are estimates and can vary based on specific ingredients and portion sizes.

Other Important Considerations for Nutrition

This recipe is rich in omega-3 fatty acids, antioxidants, and fiber, all of which contribute to heart health. Adjust seasoning and vegetables to suit individual preferences and dietary needs. For a lower-sodium option, use low-sodium broth for the quinoa and reduce the amount of added salt. Consider adding other antioxidant-rich herbs like rosemary or thyme to the vegetables.

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FAQ

  • Can I use frozen salmon fillets?

    Yes, you can use frozen salmon fillets. Make sure to thaw them completely before cooking. Pat them dry before seasoning and baking.
  • Can I substitute the vegetables?

    Absolutely! Feel free to substitute the vegetables with your favorites. Other good options include zucchini, asparagus, or sweet potatoes. Adjust the roasting time accordingly.
  • Is this recipe gluten-free?

    Yes, this recipe is naturally gluten-free as it uses quinoa and does not contain any gluten-containing ingredients.