Source of Vitality: Crispy Salmon and Citrus Quinoa with Omega-3
Discover the pleasure of a nutritious meal that boosts your energy and health. Perfect for a dynamic routine.
RS
Por
Equipe Receita Solta
Prep Time20 min
Cook Time25 min
Servings4 servings
DifficultyEasy
Calories490 kcal
Resumo para quem tem pressa
"This nutritious meal combines skin-on salmon fillets baked until golden and crispy with a warm quinoa salad with avocado and cucumber cubes. The citrus vinaigrette of orange and lemon with flaxseeds and fresh dill brings aromatic liveliness and a complete supply of omega-3."
An elegant and nutritious recipe of roasted salmon with a vibrant salad of quinoa, avocado, and omega-3 rich seeds. Easy to prepare and perfect for those looking for health and flavor.
O Que Você Precisa Saber
- Roasting the salmon skin-side up at 200°C on parchment paper seals in the healthy fat and keeps the center of the fillet soft and moist.
- Thoroughly rinsing the quinoa under running water eliminates bitter saponins before cooking in the aromatic vegetable broth.
- The emulsified orange and lemon sauce binds the cold quinoa grains to the buttery avocado cubes without breaking them down.
Ingredients
Complete Recipe
4 units (150-180g) Salmon fillet with skin
2 tablespoons Extra virgin olive oil (for salmon)
1 unit Lemon (juice and zest for salmon)
1 teaspoon Sweet paprika
0.5 teaspoon Garlic powder
a gosto Salt and black pepper
1 cup Quinoa (grain)
2 cups Water or vegetable broth
1 unit Ripe avocado, cut into cubes
0.5 unit Cucumber, finely chopped
0.5 unit Small red onion, finely chopped
0.25 cup Fresh chopped dill
0.25 cup Fresh chopped parsley
2 tablespoons Flax or chia seeds
3 tablespoons Extra virgin olive oil (for dressing)
1 unit Lemon (juice for sauce)
1 unit Orange (juice and zest)
1 teaspoon Honey (optional)
Instructions
Complete Recipe
1
Wash the quinoa well in cold water. In a pot, combine the washed quinoa with 2 cups of water or broth. Cook over medium heat until boiling, reduce heat, cover, and cook for 15 minutes or until the water is absorbed and the grains are soft. Let it rest covered for 5 minutes, then fluff with a fork.
2
While the quinoa cooks, prepare the salmon. On a baking sheet lined with parchment paper, season the salmon fillets with olive oil, lemon juice and zest, paprika, garlic powder, salt, and pepper. Make sure to cover all sides. Let marinate for at least 10 minutes at room temperature.
3
Pré-aqueça o forno a 200°C (400°F). Take the baking sheet with the salmon to the preheated oven and bake for 12-15 minutes. The exact time may vary depending on the thickness of the fillets. The salmon will be ready when it is opaque and the flakes separate easily with a fork.
4
In a large bowl, add the cooked and cooled quinoa. Add the cubed avocado, chopped cucumber, red onion, fresh dill, and parsley. Add the flaxseed or chia seeds. Mix gently to combine all ingredients without mashing the avocado.
5
In a small jar, mix the olive oil, lemon juice, orange juice and zest, honey (if using), salt, and pepper. Stir vigorously until emulsified and obtain a homogeneous and vibrant sauce. The short answer is: The fresh sauce elevates the flavor of the salad.
6
Pour the citrus sauce over the quinoa salad and mix carefully. Serve the roasted salmon immediately, accompanied by the fresh quinoa salad. Decorate with a little more fresh dill and lemon zest, if desired. In simple terms: enjoy the perfect combination of flavors.
Equipe sua Cozinha
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Chef Tips
- Dry the salmon skin with paper towels and season with fine salt minutes before putting it in the oven to ensure maximum crispiness.
- Loosen the cooked quinoa with the tines of a fork and let it cool completely before mixing in the fresh chopped vegetables.
- Cut the avocado into firm cubes at the moment of assembly to prevent it from oxidizing and losing its bright green color.
Variations
- Add halved cherry tomatoes and wild arugula leaves to the quinoa salad to increase the antioxidant load.
- Add a teaspoon of Dijon mustard to the citrus dressing to provide a more emulsified texture and a spicy touch.
- Sprinkle lemon zest over the hot salmon crust right out of the oven to awaken extra citrus perfume.
Substitutions
- Fresh salmon can be replaced by skin-on salmon trout fillets or briefly grilled fresh tuna loin.
- Quinoa grains can be replaced by hydrated couscous, cooked chickpeas, or whole grain black rice.
- Flax seeds can be replaced with raw chia seeds or sunflower seeds toasted in a skillet.
How to Store
Store the baked salmon and quinoa salad in separate containers in the refrigerator for up to 2 days. Consume the salad cold or warm.
Can You Freeze It?
Freeze only the already baked salmon in plastic wrap for up to 1 month. The salad with avocado and raw cucumber does not withstand freezing.
What to Serve With
Serve with green asparagus grilled in olive oil, water with cucumber slices and fresh mint, or unsweetened iced white tea.
Frequently Asked Questions
How to ensure the salmon skin stays crispy in a conventional oven?
Dry the skin very well with paper towels, brush with olive oil and salt, and position it in the highest part of the oven preheated to 200°C.
What is the ratio of liquid and time to cook quinoa perfectly?
Use 2 cups of water or broth for 1 cup of washed quinoa; cook over low heat covered for 15 minutes until dry.
Why is dill the most recommended fresh herb for salmon?
Dill has aniseed and fresh notes that cleanse the palate of the greasiness of the natural oils of fatty fish.
Can I make this recipe using frozen salmon?
Yes, provided it thaws completely in the refrigerator on a rack so all the thaw water drains before seasoning.
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