Lemon-Herb Baked Salmon with Quinoa & Roasted Broccoli
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Ingredientes
Instrucciones
- 1
Preheat oven to 425°F (220°C). Line a baking sheet with parchment.
- 2
Rinse quinoa; cook 1/2 cup dry quinoa with 1 cup water (yields ~1 1/2 cups cooked). Bring to boil, reduce heat, simmer 15 min, fluff and let rest.
- 3
Toss broccoli with 1 tsp olive oil, a pinch of salt and pepper. Spread on baking sheet. Roast 12 minutes.
- 4
While broccoli roasts, make salmon marinade: in a small bowl whisk 1 tbsp olive oil, 1 tbsp lemon juice, lemon zest, minced garlic (use half for marinade), Dijon mustard, thyme, salt and pepper.
- 5
Place salmon fillets skin-side down on separate small baking tray or foil. Brush with marinade. After broccoli has roasted 12 minutes, push broccoli to one side and place salmon on the sheet (or use second tray) and roast 8–10 minutes, until salmon is opaque and flakes easily (internal ~125–130°F for medium).
- 6
If using nuts, toast lightly in a dry skillet 2–3 minutes.
- 7
Plate: 3/4 cup cooked quinoa, roasted broccoli (about 1 cup), one 4-oz salmon fillet. Drizzle any pan juices, sprinkle parsley and toasted nuts, serve with lemon wedge.
- 8
Mild, bright, herbaceous notes from lemon and thyme complement rich salmon without heavy sauces. Garlic and Dijon add depth; toasted nuts add crunch.
- 9
High-protein salmon slows carbohydrate absorption. Quinoa is a whole grain with medium GI and fiber to blunt glucose spikes. Vegetables and portion control keep carbs moderate and nutrient density high. Healthy fats from olive oil and nuts support satiety without refined carbs.
Description: A bright, protein-forward, low-GI main that's quick to prepare. Salmon provides satisfying protein and healthy fats; quinoa adds fiber and a low-glycemic whole-grain base; roasted broccoli gives bulk, fiber, and flavor.
- Preheat oven to 425°F (220°C). Line a baking sheet with parchment.
- Rinse quinoa; cook 1/2 cup dry quinoa with 1 cup water (yields ~1 1/2 cups cooked). Bring to boil, reduce heat, simmer 15 min, fluff and let rest.
- Toss broccoli with 1 tsp olive oil, a pinch of salt and pepper. Spread on baking sheet. Roast 12 minutes.
- While broccoli roasts, make salmon marinade: in a small bowl whisk 1 tbsp olive oil, 1 tbsp lemon juice, lemon zest, minced garlic (use half for marinade), Dijon mustard, thyme, salt and pepper.
- Place salmon fillets skin-side down on separate small baking tray or foil. Brush with marinade. After broccoli has roasted 12 minutes, push broccoli to one side and place salmon on the sheet (or use second tray) and roast 8–10 minutes, until salmon is opaque and flakes easily (internal ~125–130°F for medium).
- If using nuts, toast lightly in a dry skillet 2–3 minutes.
- Plate: 3/4 cup cooked quinoa, roasted broccoli (about 1 cup), one 4-oz salmon fillet. Drizzle any pan juices, sprinkle parsley and toasted nuts, serve with lemon wedge.
Flavor profile explanation:
- Mild, bright, herbaceous notes from lemon and thyme complement rich salmon without heavy sauces. Garlic and Dijon add depth; toasted nuts add crunch.
Nutritional facts (per serving — approximate, AI generated):
| Amount per serving | |
|---|---|
| Calories | 420 kcal |
| Total Fat | 17 g |
| — Saturated Fat | 2.5 g |
| Cholesterol | 70 mg |
| Sodium | 220 mg |
| Total Carbohydrate | 28 g |
| — Dietary Fiber | 5 g |
| — Total Sugars | 2 g |
| — Added Sugars | 0 g |
| Protein | 38 g |
| Vitamin D | 4 mcg |
| Calcium | 60 mg |
| Iron | 2.8 mg |
| Disclaimer: Nutritional facts are AI-generated estimates and not guaranteed accurate. |
Type-2 Diabetic Friendly explanation:
- High-protein salmon slows carbohydrate absorption. Quinoa is a whole grain with medium GI and fiber to blunt glucose spikes. Vegetables and portion control keep carbs moderate and nutrient density high. Healthy fats from olive oil and nuts support satiety without refined carbs.
A great diabetic-friendly option. Publish it so others managing diabetes can find it too!
