Green Tea Salmon with Quinoa

Dairy Free
Very Healthy
Health score
100%
Green Tea Salmon with Quinoa
30 min.
4
427kcal

Suggestions

Ingredients

  •  tea bag green black
  • cups broccoli florets cut into 1-inch pieces
  • cup edamame frozen shelled
  • 0.3 cup cilantro leaves fresh chopped
  • 0.5 teaspoon ginger grated peeled
  • servings kosher salt 
  • tablespoon soya sauce low-sodium
  • tablespoons pepitas hulled pumpkin seeds
  • cup quinoa rinsed drained well
  • 16 ounce center-cut salmon fillets skinless
  •  scallions white green separated chopped and parts
  • teaspoons sriracha Asian chile sauce

Equipment

  • frying pan
  • sauce pan
  • spatula

Directions

  1. Place the quinoa in a medium saucepan over medium-high heat and cook, stirring, until dry, about 3 minutes.
  2. Add 1 1/2 cups water and the Sriracha and bring to a boil. Reduce the heat to low, cover and simmer until the water is absorbed, about 12 minutes.
  3. Remove from the heat.
  4. Bring 1 1/2 cups water, the tea bag, soy sauce, ginger and scallion whites to a gentle simmer in a medium skillet over medium heat.
  5. Add the salmon and cook until just opaque, 3 to 4 minutes per side.
  6. Transfer the salmon to a plate using a slotted spatula; discard the tea bag.
  7. Add the broccoli and edamame to the remaining liquid in the skillet; season with salt. Cover and cook, stirring occasionally, until crisp-tender, about 5 minutes; drain.
  8. Add the cilantro to the quinoa.
  9. Serve topped with the salmon, broccoli and edamame.
  10. Sprinkle with the scallion greens and pepitas.
  11. Photograph by Justin Walker

Nutrition Facts

Calories427kcal
Protein34.05%
Fat28.93%
Carbs37.02%

Properties

Glycemic Index
30.25
Glycemic Load
1.35
Inflammation Score
-9
Nutrition Score
41.15478262694%

Flavonoids

Luteolin
0.73mg
Kaempferol
7.26mg
Myricetin
0.05mg
Quercetin
4.46mg

Nutrients percent of daily need

Calories:427.01kcal
21.35%
Fat:13.83g
21.28%
Saturated Fat:1.95g
12.22%
Carbohydrates:39.83g
13.28%
Net Carbohydrates:32.39g
11.78%
Sugar:2.87g
3.19%
Cholesterol:62.37mg
20.79%
Sodium:448.55mg
19.5%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.63g
73.27%
Vitamin K:114.94µg
109.47%
Vitamin C:83.99mg
101.81%
Selenium:47.83µg
68.33%
Manganese:1.34mg
66.88%
Vitamin B6:1.32mg
65.82%
Vitamin B12:3.61µg
60.1%
Phosphorus:553.38mg
55.34%
Vitamin B3:10.5mg
52.49%
Folate:175.01µg
43.75%
Magnesium:170.3mg
42.58%
Vitamin B2:0.7mg
41.15%
Potassium:1336.58mg
38.19%
Vitamin B1:0.5mg
33.01%
Copper:0.66mg
32.93%
Fiber:7.44g
29.75%
Iron:5.17mg
28.7%
Vitamin B5:2.8mg
28.01%
Zinc:2.88mg
19.21%
Vitamin A:777.87IU
15.56%
Vitamin E:1.95mg
12.99%
Calcium:117.74mg
11.77%