Pan Roasted Salmon with Quinoa and Asparagus
Updated: Nov 30, 2022
Proper and balanced nutrition is a vital aspect in the natural healing and prevention of disease. Unfortunately, the Standard American Diet is based on poor concepts. As a result, we see continuining deterioration in the quality of people’s lives in the form of illnesses like obesity, diabetes, arthritis, depression, cardiovascular disease, and cancer, not only in adults but in our children as well.
When it comes to nutrition, focus on eating whole, real foods, and balancing nutrients. Emphasis on healthy proteins and fats, fruits, and vegetables are the foundation of any solid diet. Minimize processed foods, seed and vegetable oils, sugar, and alcohol.
Looking for a healthy dinner idea? Read on to learn about the benefits of Salmon, Quinoa, and Asparagus then bookmark this page for the tasty recipe at the end!
May support a healthy heart and brain function due to it’s rich omega-3 fatty acid content
May be anti-inflammatory which is key to helping manage many chronic diseases like diabetes
May support healing aging due to it being a god source of protein, which is important for supporting healing and repair, bone health, and muscle maintenance
Source of omega-3 fatty acids, vitamin D, selenium, astaxanthin, healthy fat and protein
Quinoa is a complete protein, which means it includes all of the essential amino acids, unlike most plant-based foods. The building blocks of proteins that make up your bones, muscles, blood, and skin are amino acids. The nine "essential" nutrients must be taken from food on a daily basis because your body cannot make or store them, and quinoa contains all nine. Quinoa is also a good source of folate, iron, thiamine, copper, magnesium, manganese, phosphorus, potassium, and zinc.
Excellent source of vitamin K and folate, as well as vitamins A, C and E; vitamin K is an essential nutrient involved in bone health and bone clotting
Rich in nutrients but low in calories
Good source of antioxidants
Can support healthy digestion
May support a healthy pregnancy due to it’s folate content
Supports healthy blood pressure
Can help support a healthy weight
Roasted Salmon with Quinoa and Asparagus Recipe
Garlic Butter Pan Roasted Salmon
8 oz fresh salmon (sliced into 2 filets)
2 tbsp salted butter
generous pinch of salt to season
4 tsp minced parsley
2 large cloves garlic, minced
juice of 1/2 lemon
1/2 lb fresh asparagus
1/4 cup shredded parmesan (plus more for garnish)
salt and pepper to season
1 tbsp olive oil
1/2 cup quinoa
1 cup water
1 tsp olive oil
1 tsp salt
Preheat oven to 350. Slice the ends off of the asparagus. Add them to a large bowl with 1 tbsp of olive oil, a generous pinch of salt and pepper as well as 1/4 cup of shredded parmesan cheese. Mix together with your hands. Place in oven and roast for 10-15 minutes, flipping halfway. Once done, add more shredded parmesan as a garnish if desired.
In a medium pot, add 1/2 cup of quinoa with 1 cup of water and a pinch of salt. Bring to a rolling boil. Once boiling, reduce the heat to let simmer. Simmer for 15 minutes with the pot covered. Quinoa is done when it's able to be fluffed with a fork.
Once it's done, add the quinoa in a single layer to a non-stick skillet along with 1/2 tsp of olive oil. Let it cook on medium heat until it becomes golden brown and crispy, stirring occasionally.
Garlic Butter Pan Roasted Salmon
Mince your 2 cloves of garlic as well as the parsley. Mix the garlic and parsley in with the room temperature butter until well combined. Set this aside.
In your pan, add olive oil to coat the bottom of the pan and let it heat on low/medium heat. Pat the 2 salmon filets dry with a paper towel. Generously salt the skin sides and place the salmon skins side DOWN in the pan. Let them cook on low/medium heat for 6 minutes, leaving them alone and NOT messing with the salmon. Let it do its thing! If it starts smoking, reduce the heat or take off stove eye for several seconds.
While the skin side is cooking, make sure and salt the other side as well. When the 6 minutes is up, gently flip it. Add the garlic butter. Let it melt fully and then begin basting the salmon. Tilt the pan and spoon the butter/garlic/herb mixture onto the salmon. Let it cook on this side for a total of 6 minutes as well. Finish with a squeeze of juice of 1/2 lemon.
Assemble and Serve!
Assemble your plates! Add a generous scoop of the crispy quinoa to your plate, along with one salmon filet and the roasted parmesan asparagus. Enjoy!
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