Mediterranean Diet Salmon with Quinoa and Brussels Sprouts Recipe

Mediterranean Diet Salmon with Quinoa and Brussels Sprouts Recipe By Registered Dietitian Nutritionist Maya Oueichek, MBA, RDN

Looking for a delicious and nutritious Mediterranean Diet meal that's perfect for beginners? Look no further than this salmon and Brussels sprouts recipe!

Salmon is a superstar in the Mediterranean diet, packed with heart-healthy omega-3 fatty acids. These essential fats have been linked to a variety of health benefits, including reducing inflammation, lowering your risk of heart disease, and even improving brain function.

Why You Should Try This Mediterranean Diet Salmon with Quinoa and Brussels Sprouts

• Omega-3 Powerhouse: Salmon is an excellent source of omega-3 fatty acids, as mentioned above.

• Protein Packed: This dish provides a satisfying amount of protein from the salmon, keeping you feeling full and energized.

• Beginner-friendly: With simple ingredients and straightforward instructions, this recipe is perfect for those new to cooking.

• Meal Prep Friendly: The components of this recipe can be easily cooked in advance and stored in containers for healthy lunches or quick dinners throughout the week.

Ingredients For Four Serving:

• 1 whole salmon fillet
  

• 1 cup dried quinoa

• 2 Tbsp olive oil

• 2 lbs Brussels sprouts

• 1 lemon

• 1 lb white mushrooms
  

• Garnish:

• Nigella seeds

• Lemon wedges Salmon Spices Rub:

• 1 tsp garlic powder

• 1 tsp lemon juice

• 1/2 tsp cumin

• 1/2 tsp coriander

• 1/2 tsp paprika

• 1/4 tsp turmeric

• Pinch of cloves

• Pinch of cayenne pepper

• Black pepper to taste
  

Total Nutrition:

Calories: 700 kcal per serving

Protein: 48g

Fat: 33g

Carbohydrates: 75g

Fiber: 15g

*Disclaimer: This analysis provides a rough estimate and may vary slightly based on factors such as specific brands of ingredients and preparation methods.

Directions:

1. Marinate the Salmon:  In a small bowl, combine all the ingredients for the salmon rub. Massage the rub generously onto the salmon fillet. Cover and refrigerate for at least 30 minutes, or up to overnight for deeper flavor.
   

2. Roast the Brussels Sprouts: While the salmon marinates, preheat your oven to 400°F (200°C). Trim and halve the Brussels sprouts. In a large skillet, heat the olive oil over medium heat. Add the Brussels sprouts, cut side down, and cook for about 25 minutes, or until they are golden brown and slightly crispy on the bottom. Once finished, turn off the heat and add the juice of one lemon.

3. Cook the Salmon and Quinoa:  Place the marinated salmon on a baking sheet lined with parchment paper. Bake for 15-20 minutes, or until cooked through (depending on the thickness of your fillet).  While the salmon bakes, cook the quinoa with the mushrooms according to package instructions.

4. Assemble and Enjoy:   Plate the quinoa mixture and crispy brussel sprouts then top with a serving of the cooked salmon. Garnish with nigella seeds and lemon wedges.

Nutrition Benefits of Salmon:

Salmon is a highly nutritious food that offers several health benefits, especially when included in the Mediterranean diet.

1. Rich in Omega-3 Fatty Acids: Salmon is an excellent source of omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These fatty acids are known for their anti-inflammatory properties, which can help reduce the risk of chronic diseases like heart disease and arthritis.
   

2. High-Quality Protein: Salmon provides high-quality protein, which is essential for building and repairing tissues, including muscles, skin, and organs. This protein content contributes to satiety and helps maintain muscle mass, especially important for active individuals.

3. Vitamins and Minerals: Salmon is a good source of several vitamins and minerals, including:

• Vitamin D: Important for bone health, immune function, and mood regulation.

• Vitamin B12: Essential for nerve function and DNA synthesis.

• Selenium: Acts as an antioxidant and supports thyroid function.

• Potassium: Helps regulate blood pressure and fluid balance.

1. Antioxidant Properties: Salmon contains antioxidants such as astaxanthin, which gives it its pink color. Antioxidants help protect cells from damage caused by free radicals, thereby reducing inflammation and lowering the risk of chronic diseases.

2. Cardiovascular Health: The omega-3 fatty acids in salmon have been shown to improve cardiovascular health by reducing inflammation, lowering triglyceride levels, and increasing HDL (good) cholesterol levels. Regular consumption of salmon is associated with a lower risk of heart disease and stroke.

3. Brain Health: The omega-3 fatty acids DHA and EPA are crucial for brain health and cognitive function. Including salmon in the diet may help support memory, concentration, and overall brain health, reducing the risk of age-related cognitive decline.

4. Weight Management: Salmon is a nutrient-dense, satisfying food that can aid in weight management. Its high protein content and healthy fats help increase satiety and reduce appetite, making it easier to maintain a healthy weight.

5. Versatility: Salmon can be prepared in various ways, making it a versatile ingredient in Mediterranean cuisine. Whether grilled, baked, or smoked, it adds flavor and nutritional value to salads, pasta dishes, and entrées, enhancing the overall nutrient profile of meals.

Other Mediterranean Diet Salad Recipes:

Mediterranean Diet Shaved Brussels Sprouts with Crispy Tempeh Recipe

Mediterranean Diet Beets & Arugula Salad Recipe

Summer Squash Salad with Couscous & Pistachios Recipe

Vibrant Watermelon Rainbow Salad with Ghost Pepper Infused Olive Oil Recipe

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