Quinoa Pilaf with Salmon and Asparagus

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Quinoa Pilaf with Salmon and Asparagus
30 min.
4
424kcal

Suggestions


Welcome to a delightful culinary experience with our Quinoa Pilaf with Salmon and Asparagus! This dish is not only a feast for the eyes but also a powerhouse of nutrition, boasting a perfect health score of 100. Whether you're looking for a satisfying main course or a vibrant side dish, this recipe fits the bill for any meal of the day.

Imagine tender salmon fillets, perfectly cooked to flaky perfection, paired with the nutty flavor of quinoa and the crisp freshness of asparagus. Each bite is a harmonious blend of textures and flavors, enhanced by the zesty notes of lemon-pepper seasoning and the aromatic touch of dill weed. Plus, with the added sweetness of peas and the juiciness of grape tomatoes, this dish is a celebration of wholesome ingredients.

Not only is this recipe gluten-free and dairy-free, making it suitable for various dietary preferences, but it also comes together in just 30 minutes! Perfect for busy weeknights or a leisurely weekend lunch, this Quinoa Pilaf is sure to impress family and friends alike. With only 424 calories per serving, you can indulge guilt-free while nourishing your body with essential nutrients. Get ready to elevate your dining experience with this healthy and delicious dish!

Ingredients

  • cup quinoa uncooked
  • cups water 
  •  vegetable cube 
  • lb salmon fillet 
  • tablespoons butter 
  • cups asparagus fresh
  • 0.3 cup spring onion sliced
  • cup peas sweet frozen thawed (from 1-lb bag)
  • 0.5 cup grape tomatoes halved
  • 0.5 cup chicken broth 
  • teaspoon lemon pepper 
  • teaspoons dill dried fresh chopped

Equipment

  • frying pan
  • sauce pan
  • sieve
  • slotted spoon

Directions

  1. Rinse quinoa thoroughly by placing in a fine-mesh strainer and holding under cold running water until water runs clear; drain well.
  2. In 2-quart saucepan, heat 2 cups of the water to boiling over high heat.
  3. Add quinoa; reduce heat to low. Cover; simmer 10 to 12 minutes or until water is absorbed.
  4. Meanwhile, in 12-inch skillet, heat remaining 4 cups water and bouillon cube to boiling over high heat.
  5. Add salmon, skin side up; reduce heat to low. Cover; simmer 10 to 12 minutes or until fish flakes easily with fork.
  6. Remove with slotted spoon to plate; let cool. Discard water.
  7. Remove skin from salmon; break into large pieces.
  8. Meanwhile, rinse and dry skillet. Melt butter in skillet over medium heat.
  9. Add asparagus; cook 5 minutes, stirring frequently. Stir in onions; cook 1 minute, stirring frequently. Stir in peas, tomatoes and broth; cook 1 minute.
  10. Gently stir quinoa, salmon, lemon-pepper seasoning and dill weed into asparagus mixture. Cover; cook about 2 minutes or until thoroughly heated.

Nutrition Facts

Calories424kcal
Protein30.82%
Fat34.02%
Carbs35.16%

Properties

Glycemic Index
44.58
Glycemic Load
2.13
Inflammation Score
-9
Nutrition Score
36.03652149698%

Flavonoids

Naringenin
0.13mg
Isorhamnetin
3.82mg
Kaempferol
1.03mg
Myricetin
0.02mg
Quercetin
10.14mg

Nutrients percent of daily need

Calories:423.55kcal
21.18%
Fat:16.03g
24.66%
Saturated Fat:2.65g
16.58%
Carbohydrates:37.26g
12.42%
Net Carbohydrates:30.21g
10.99%
Sugar:4.15g
4.61%
Cholesterol:62.96mg
20.99%
Sodium:420.98mg
18.3%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.67g
65.34%
Selenium:47.38µg
67.68%
Vitamin B6:1.29mg
64.31%
Manganese:1.26mg
63.25%
Vitamin B12:3.62µg
60.32%
Vitamin B3:11.2mg
56.01%
Phosphorus:508.08mg
50.81%
Vitamin K:52.09µg
49.61%
Vitamin B2:0.74mg
43.48%
Folate:171.9µg
42.98%
Vitamin B1:0.62mg
41.42%
Copper:0.81mg
40.56%
Magnesium:148.41mg
37.1%
Potassium:1111.52mg
31.76%
Iron:5.27mg
29.29%
Fiber:7.05g
28.19%
Vitamin C:22.24mg
26.96%
Vitamin A:1335.56IU
26.71%
Vitamin B5:2.47mg
24.73%
Zinc:2.99mg
19.93%
Vitamin E:2.21mg
14.73%
Calcium:90.14mg
9.01%