Salmon is a rich source of several important nutrients, including protein, omega-3 fatty acids, and various vitamins and minerals. Here are some of the key nutritional benefits of salmon:
Protein: Salmon is an excellent source of high-quality protein, which is essential for building and repairing tissues in the body. Protein is also important for maintaining muscle mass, bone health, and a healthy immune system.
Omega-3 fatty acids: Salmon is one of the best dietary sources of omega-3 fatty acids, which are a type of polyunsaturated fat that is essential for good health. Omega-3 fatty acids are important for brain and eye development, as well as reducing inflammation and the risk of heart disease.
Vitamins and minerals: Salmon is a good source of several vitamins and minerals, including vitamin B12, selenium, and niacin. These nutrients are important for various functions in the body, including energy metabolism, immune function, and DNA synthesis.
Heart health: The omega-3 fatty acids in salmon may help to lower the risk of heart disease by reducing inflammation, blood pressure, and cholesterol levels.
Overall, salmon is a nutritious and healthy choice for most people. It is recommended to include it as part of a balanced diet that includes a variety of different foods.
Salmon with Quinoa and Steamed Greens
Ingredients:
- 4 (6 oz) salmon fillets
- 1 cup quinoa
- 2 cups water
- 1/2 tsp salt
- 2 cups mixed steamed greens (such as broccoli, asparagus, and green beans)
- 2 tbsp olive oil
- 2 cloves garlic, minced
- juice of 1 lemon
- salt and pepper to taste
Instructions:
- Rinse the quinoa in a fine mesh sieve and add it to a saucepan with the water and 1/2 tsp of salt. Bring to a boil, then reduce the heat to low and simmer, covered, for 15-20 minutes, or until the water is absorbed and the quinoa is cooked.
- Preheat the oven to 400°F (200°C).
- Place the salmon fillets on a baking sheet lined with parchment paper. Brush the fillets with olive oil and season with salt and pepper. Bake for 10-12 minutes, or until the salmon is cooked to your desired level of doneness.
- While the salmon is cooking, heat the remaining olive oil in a large skillet over medium heat. Add the minced garlic and sauté until fragrant, about 1 minute. Add the steamed greens to the skillet and toss to coat with the garlic and oil. Cook for an additional 2-3 minutes, or until the greens are heated through.
- To serve, divide the quinoa and steamed greens among four plates. Place a salmon fillet on top of the quinoa and greens. Squeeze a little lemon juice over the top of the salmon and serve. Enjoy!