Vibrant flavors and essential nutrients for you to shine after 40.
RS
Por
Equipe Receita Solta
Prep Time20 min
Cook Time15 min
Servings2 servings
DifficultyEasy
Calories640 kcal
Resumo para quem tem pressa
"Grilled salmon fillets with crispy skin served over a refreshing Mediterranean salad of quinoa and chopped vegetables. The emulsified lemon and Dijon mustard sauce unites tomatoes, black olives, avocado, and fresh herbs."
Discover how a deliciously balanced dish can nourish your body and support your metabolism, demystifying post-40 weight gain with smart ingredients and agile preparation. A recipe rich in omega-3, fiber, and antioxidants for your vitality.
O Que Você Precisa Saber
- Drying the fillets with paper towels ensures that the skin fries quickly in the hot olive oil until a crispy crust forms.
- Quinoa seasoned with fresh herbs absorbs the citrus dressing, composing an energetic base rich in fiber and nutrients.
- Sliced avocado and black olives complement the meal with essential high-quality monounsaturated fats.
Ingredients
Ingredients
2 units (approx. 180g each) Filés de salmão
3 tablespoons (divided) Extra virgin olive oil
1/2 teaspoon Sea salt
1/4 teaspoon Freshly ground black pepper
1/2 cup Quinoa
1 cup Water or vegetable broth
1/2 unidade, picado Pepino japonês
1 cup, halved Tomates cereja
1/2 unidade, picado Pimentão amarelo
1/4 unit, thinly sliced Red onion
1/4 cup, sliced Azeitonas pretas sem caroço
2 colheres de sopa, picada Fresh parsley
1 tablespoon, chopped Hortelã fresca
2 tablespoons Sicilian lemon juice
1 teaspoon Dijon mustard
1/2 clove, mashed (optional) Garlic
1/2 unit, sliced (for serving) Avocado
Instructions
Instructions
1
Prepare the quinoa: rinse the quinoa well under running water in a fine mesh strainer. In a small saucepan, combine the rinsed quinoa with the water or broth. Bring to a boil, reduce heat to minimum, cover, and cook for 15 minutes or until all liquid is absorbed. Turn off the heat and let it rest for 5 minutes, then fluff the grains with a fork.
2
Season the salmon: pat the salmon fillets dry with paper towels. Season both sides with sea salt and freshly ground black pepper. The most important tip is to ensure the salmon is very dry, as this facilitates the formation of a golden and delicious crust during grilling.
3
Grill the salmon: heat 1 tablespoon of extra virgin olive oil in a non-stick skillet over medium-high heat. Add the salmon fillets skin-side down and grill for 4-5 minutes, depending on the thickness of the fillet. Turn carefully and grill the other side for another 3-4 minutes, until it is cooked to your liking. The professional technique is not to move the fish too much to prevent it from sticking.
4
Prepare a salada mediterrânea: em uma tigela grande, combine o pepino picado, tomates cereja cortados ao meio, pimentão amarelo picado, cebola roxa fatiada finamente, azeitonas pretas fatiadas, salsinha fresca picada e hortelã fresca picada. Adicione a quinoa cozida e fria (ou morna) à mistura de vegetais.
5
Make the citrus sauce: in a small jar with a lid or in a bowl, mix the fresh lemon juice, the remaining 2 tablespoons of extra virgin olive oil, the Dijon mustard, and the mashed garlic (if using). Season with salt and pepper to taste. Close the jar and shake vigorously, or beat with a fork, to emulsify the sauce until homogeneous.
6
Assemble the bowls: divide the quinoa and vegetable salad mixture into two individual bowls. Place a grilled salmon fillet over each portion of the salad, positioning it carefully. Drizzle generously with the prepared citrus dressing, ensuring all ingredients get a touch of freshness. Finish each bowl with fresh avocado slices, adding creaminess and healthy fats.
Equipe sua Cozinha
Encontramos os melhores utensílios e ingredientes para você preparar Grilled Salmon: Revitalizing Mediterranean Metabolism Bowl com perfeição.
Como Associado Amazon, o Receita Solta recebe por compras qualificadas feitas atraves deste link.
Chef Tips
- Leave the salmon skin-side down in the skillet without moving it for 4 full minutes so it releases on its own.
- Chop the cucumber, yellow bell pepper, and tomatoes into similar sizes to ensure visual harmony and chewing.
- Shake the sauce ingredients in a jar with a sealed lid for 20 seconds to form a homogeneous and stable emulsion.
Variations
- Version with feta cheese: add 50 grams of crumbled Greek feta cheese over the quinoa salad in the bowl.
- Versão com castanhas: incorporate toasted walnuts or sliced almonds into the salad for an extra touch of crunch.
- Grill version: grill the salmon fillets on a cedar plank over the coals to impart a smoky, woody aroma.
Substitutions
- Quinoa can be substituted with cooked al dente red rice, wheat berries, or Moroccan couscous.
- Fresh salmon fillet can be substituted with fresh salmon-trout fillet or seared fresh tuna steaks.
- Black olives can be replaced with meaty kalamata olives or drained capers.
How to Store
Store the salmon fillets, quinoa salad, and sauce in separate containers in the refrigerator for up to 2 days. Reheat the salmon in the skillet for 2 minutes while keeping the salad cold, slicing the fresh avocado only at the time of the meal.
Can You Freeze It?
O congelamento do bowl montado não é recomendado devido aos vegetais crus e ao abacate, que soltam água e escurecem. A quinoa cozida pura congela muito bem por até 2 meses em potes plásticos herméticos.
What to Serve With
Serve with toasted whole wheat pita with olive oil and za'atar, flavored mineral water with cucumber slices, or dry white wine.
Frequently Asked Questions
How to get an extremely crispy salmon skin in the skillet?
Scrape the moisture from the skin with the back of a knife, salt only when about to go into the pan, and use a steady medium-high heat.
What is the total cooking time for salmon in the skillet?
Cook for 4 minutes on the skin side and about 2 minutes on the meat side, preserving the soft and moist center.
Can I eat this bowl with the salmon completely cold?
Yes, the preparation works perfectly as a complete cold salad, being an excellent option for work lunchboxes.
How do I prevent the red onion from becoming excessively pungent?
Soak the thin red onion slices in ice water for 10 minutes before mixing with the other vegetables.
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