Quinoa Pilaf with Salmon and Asparagus

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Quinoa Pilaf with Salmon and Asparagus
30 min.
4
422kcal

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 crisp freshness of asparagus and the nutty flavor of quinoa. This gluten-free and dairy-free dish is a celebration of wholesome ingredients that come together in just 30 minutes, making it an ideal choice for busy weeknights or leisurely weekend lunches.

The combination of colorful grape tomatoes, sweet peas, and aromatic green onions adds not only a burst of flavor but also a rainbow of nutrients to your plate. With a caloric content of only 422 kcal per serving, you can indulge guilt-free while nourishing your body. Plus, the zesty lemon-pepper seasoning elevates the dish, making every bite a delightful experience.

Join us in creating this healthy, delicious, and visually stunning Quinoa Pilaf with Salmon and Asparagus. Your taste buds will thank you, and your body will appreciate the wholesome goodness!

Ingredients

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

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

Calories422kcal
Protein30.85%
Fat34.12%
Carbs35.03%

Properties

Glycemic Index
44.58
Glycemic Load
2.13
Inflammation Score
-9
Nutrition Score
35.747391286104%

Flavonoids

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

Nutrients percent of daily need

Calories:422.29kcal
21.11%
Fat:16.01g
24.63%
Saturated Fat:2.65g
16.58%
Carbohydrates:36.98g
12.33%
Net Carbohydrates:30g
10.91%
Sugar:4.15g
4.61%
Cholesterol:62.96mg
20.99%
Sodium:419.94mg
18.26%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.57g
65.14%
Selenium:47.38µg
67.68%
Vitamin B6:1.28mg
63.88%
Manganese:1.25mg
62.26%
Vitamin B12:3.62µg
60.32%
Vitamin B3:11.19mg
55.94%
Phosphorus:505.37mg
50.54%
Vitamin K:52.09µg
49.61%
Vitamin B2:0.74mg
43.4%
Folate:171.9µg
42.98%
Vitamin B1:0.62mg
41.28%
Copper:0.81mg
40.43%
Magnesium:146.16mg
36.54%
Potassium:1094.98mg
31.29%
Iron:5.03mg
27.93%
Fiber:6.98g
27.92%
Vitamin C:21.99mg
26.66%
Vitamin A:1306.31IU
26.13%
Vitamin B5:2.47mg
24.73%
Zinc:2.97mg
19.82%
Vitamin E:2.21mg
14.73%
Calcium:81.22mg
8.12%