Lemon-Herb Baked Salmon with Quinoa & Roasted Broccoli

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.

Ingredients (with glycemic index):

• 4 oz (113 g) salmon fillet per serving — GI: 0 (negligible carbs)
• 3/4 cup cooked quinoa per serving (about 1/4 cup dry) — GI: 53
• 1 cup broccoli florets per serving — GI: 10
• 1 tbsp extra-virgin olive oil (for salmon) — GI: 0
• 1 tsp olive oil (for broccoli roast) — GI: 0
• 1 clove garlic, minced (per 2 servings = 1 clove) — GI: 30
• 1 lemon (zest + 1 tbsp juice for marinade, remaining for serving) — GI: 20
• 1 tsp Dijon mustard — GI: 30
• 1 tsp fresh thyme leaves (or 1/4 tsp dried) — GI: 0
• 1 tsp fresh parsley, chopped — GI: 0
• Salt and black pepper to taste — GI: 0
• Optional: 1 tbsp chopped almonds or walnuts (per serving) — GI: 0
• Optional garnish: lemon wedge, extra parsley — GI: 0

Serves: 2

Cooking instructions:

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.

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):