A gourmet dish to nourish the mind and clear brain fog.
RS
Por
Equipe Receita Solta
Prep Time20 min
Cook Time25 min
Servings2 servings
DifficultyEasy
Calories490 kcal
Resumo para quem tem pressa
"A balanced combination that unites salmon fillets browned in the skillet with light quinoa and fresh blueberries. The emulsified lemon, Dijon mustard, and honey dressing coats the spinach leaves and crunchy walnuts."
Discover how carefully selected ingredients can fight mental fatigue, promoting focus and clarity. This recipe, with approximately 550 kcal per serving, is a delicious guide to a sharper mind and a revitalized body.
O Que Você Precisa Saber
- The measure of 200ml of water for 100g of quinoa ensures loose grains and al dente texture without getting soggy.
- Browning the salmon in a hot pan with olive oil creates a golden crust and keeps the interior soft and moist.
- The acidic emulsion with mustard and honey contrasts with the salmon fat and enhances the toasted nuts.
Ingredients
Ingredients
200 g (2 servings of 100g) Salmon Fillet (skinless)
100 g (½ cup) Quinoa
80 g (½ cup) Fresh blueberries
30 g (¼ cup) Chopped walnuts
100 g (3 cups) Baby spinach
2 tablespoons Azeite de oliva extravirgem
½ unit Lemon (juice)
1 teaspoon Honey (optional, for the sauce)
1 teaspoon Dijon mustard (for the sauce)
a gosto Sea salt
a gosto Freshly ground black pepper
1 clove Minced garlic (optional, for the salmon)
Instructions
Instructions
1
Rinse the quinoa well under running water. In a pot, combine the quinoa with 200ml (1 cup) of filtered water and a pinch of salt. Bring to high heat until boiling, then reduce the heat, cover, and cook for 15 minutes or until all the water is absorbed. Turn off and set aside.
2
Season the salmon fillets with salt, black pepper, and, if desired, the minced garlic. In a non-stick skillet, heat 1 tablespoon of olive oil over medium-high heat. Grill the salmon for 3-4 minutes per side, or until it reaches the desired doneness.
3
In a small bowl, mix 1 tablespoon of olive oil, the lemon juice, the Dijon mustard, and the honey (if using). Season with salt and black pepper to taste. Mix well until emulsified.
4
Divide the baby spinach between two bowls. Add the cooked quinoa and then position the grilled salmon fillet.
5
Spread the fresh blueberries and chopped walnuts over each bowl. Drizzle generously with the prepared lemon and honey sauce. Serve immediately to enjoy all the flavors and benefits.
Equipe sua Cozinha
Encontramos os melhores utensílios e ingredientes para você preparar Mental Elixir: Nordic Salmon, Quinoa & Berry Shine com perfeição.
Como Associado Amazon, o Receita Solta recebe por compras qualificadas feitas atraves deste link.
Chef Tips
- Let the salmon reach room temperature for 10 minutes before grilling for even cooking.
- Fluff the cooked quinoa with a fork and let it cool slightly before adding to the spinach so it doesn't wilt the leaves.
- Toast the walnuts in a dry skillet for 2 minutes over low heat to release the natural aromatic oils.
Variations
- Version with toasted seeds: add toasted sunflower or pumpkin seeds along with the walnuts.
- Orange citrus version: swap the lemon for concentrated navel orange juice with zest in the sauce.
- Warm bowl version: sauté the baby spinach in olive oil with garlic for 1 minute before assembling with the other items.
Substitutions
- Salmon can be replaced by fresh trout fillet, grilled tilapia, or medium-cubed seared tuna.
- Quinoa can be substituted with hydrated Moroccan couscous or firm cooked chickpeas.
- The honey in the sauce can be replaced by pure maple syrup or agave nectar in the same amount.
How to Store
Store the grilled salmon and quinoa in sealed airtight containers in the refrigerator for up to 2 days. Store the spinach, blueberries, and dressing separately so as not to accumulate liquid. Assemble the portions at the time of consumption.
Can You Freeze It?
It is not recommended to freeze the finished dish, as the spinach leaves and blueberries lose structure and release water. Freeze only the cooked quinoa without seasoning for up to 2 months in well-sealed individual portions.
What to Serve With
Combines with iced lemongrass tea, sparkling water, and thin slices of cucumber or thin slices of toasted rye bread.
Frequently Asked Questions
What is the correct cooking time for salmon in a skillet?
Grill for 3 to 4 minutes on the main side and about 2 minutes on the other side, keeping the center pink and moist.
Can I use frozen blueberries in this preparation?
Give preference to fresh ones; if using frozen, drain on absorbent paper to avoid staining the quinoa grains.
How do I keep baby spinach crunchy during assembly?
Wash the leaves, dry completely in a salad spinner, and drizzle with the dressing only at the exact moment of eating.
How to emulsify the mustard sauce without a mixer?
Place the olive oil, lemon, mustard, and honey in a small glass jar with a lid and shake vigorously for 20 seconds.
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