Salmon With Quinoa Salad

By Kristen Ziesmer, MS, RD, CSSD LD, Sports Dietitian, ACE-Certified Personal Trainer
Elite Nutrition & Performance

 

It’s the dead of winter, yet the weather makes it feel like its springtime! Today’s forecast calls for 75 degrees, bright and sunny, and that makes January’s recipe of the month perfect- it’s hearty yet light with cool, crisp flavors. Salmon with Quinoa Salad has long been one of my go-to recipes for lunch or dinner. I like to cook recipes in bigger batches so I have some leftover for lunches. I also have a couple time saving tips up my sleeve for this recipe.

First things first, I’d suggest getting a couple pieces of Publix’s Bourbon Marinated Salmon. They’re delicious and so easy to cook- I bake them in my toaster oven (since it’s smaller than a typical oven and takes less time to heat up) on 400 degrees for about 8-10 minutes. As an added bonus, they’re on sale this week!

Next, you have to make the quinoa salad. Standard quinoa does take about 40 minutes to cook but there are a number of frozen and dry quinoa mixes that you can just throw in the microwave. One of my favorite mixes is Path of Life Quinoa & Kale. It’s already pre-seasoned with garlic, olive oil, salt & pepper! This can also be found at Publix and even Sam’s Club. If you don’t want to use one of these pre-packaged mixes, just cook the quinoa according to the package.

 

 

Next, you’ll need some veggies, fruits, cheese, herbs & spices to throw into your quinoa to make it a salad- here’s where you get to be creative! You can use whatever you have on hand or follow the directions below and use what I typically use. Here are some ideas:

• Shredded carrots
• Diced cucumber
• Shredded Brussels sprouts/kale- Trader Joes sells this already done for you, look for Cruciferous Crunch Mix by the produce!
• Onions
• Peppers
• Sliced mushrooms
• Steamed broccoli
• Walnuts, almonds
• Flaxseeds
• Raisins
• Craisins
• Currants
• Diced apple
• Capers
• Sun dried tomatoes
• Olives
• Goat cheese
• Feta cheese
• Shredded parmesan
• Rosemary
• Basil
• Oregano
• Crushed red pepper

Last, you’ll need some type of a dressing to pull it all together. My standard go to is lemon juice and olive oil. However, there’s a ton of flavored vinegars and olive oils you can use to create a new flavor. If you haven’t been to the Crescent Olive on Devine St. (right down the street from us!), I highly suggest you go and try something new!

 

 

Salmon and Quinoa Salad is a complete, balanced meal that will keep you full and energy levels up. It’s chock full of fiber, antioxidants, protein, healthy fats (hello Omega-3’s!) and whole grains. When you combine the right carbs, proteins, fats and fruits/veggies together in the right amounts, your body is able to run at optimal levels. Blood sugar levels stay steady, you’re not skimping on food groups, which can lead to cravings and going overboard later, and your body is able to heal and repair itself from whatever the day brings! Salmon with Quinoa salad also makes a great post-workout meal since it has all the components your body needs to recover. Stay tuned for next week’s blog on Post-Workout Fueling!

Here’s the recipe for Salmon with Quinoa Salad:

Salmon with Quinoa Salad

Makes 4 servings

Ingredients:

• 1 cup dry quinoa or 1 package of frozen or dry quinoa mix
• 1 pint cherry or grape tomatoes, halved
• 1 cucumber, chopped
• ¼ c. sliced green onion
• ¼ c. dried cranberries
• 2 oz goat cheese, crumbled
• 1 tsp each rosemary, basil, oregano
• ¼ c. lemon juice
• 4 T olive oil
• salt & pepper
• 4 pieces of salmon

Directions:

1. Cook quinoa to package directions with rosemary, basil, oregano, salt & pepper (this helps the quinoa to soak up the flavors). You can omit this step if you bought a pre-packaged quinoa.
2. Meanwhile, bake salmon in oven at 400 degrees for 8-10 minutes, or until done.
3. Toss remaining ingredients in with quinoa and serve with salmon. Can be eaten hot or cold.