This dish features omega-3 rich grilled salmon served alongside a refreshing quinoa salad with arugula, cherry tomatoes, and cucumber, dressed in a zesty lemon vinaigrette. It's a balanced meal that supports heart and brain health, reflecting the holistic connection between diet and well-being.
Ingredients:
- 4 salmon fillets (about 6 ounces each)
- 1 cup quinoa, rinsed
- 2 cups water or vegetable broth
- 2 cups arugula
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1 lemon, zest and juice
- 2 tablespoons olive oil
- Salt and pepper to taste
- Fresh dill or parsley for garnish
Nutritional Information:
- Calories: 450 per serving
- Protein: 35g
- Carbohydrates: 35g
- Fat: 20g (mostly unsaturated fats from salmon and olive oil)
- Fiber: 5g
- Omega-3 Fatty Acids: High
Instructions:
- Cook quinoa in water or broth according to package instructions. Fluff with a fork and let cool.
- Preheat grill to medium-high heat. Season salmon fillets with salt, pepper, and a drizzle of olive oil. Grill for 3-4 minutes per side, or until desired doneness.
- In a large bowl, combine cooled quinoa, arugula, cherry tomatoes, cucumber, lemon zest, and half of the lemon juice. Toss with olive oil, salt, and pepper to taste.
- Serve grilled salmon on top of the quinoa salad, drizzled with the remaining lemon juice and garnished with fresh herbs.
Mind, Body, & Spirit Connection:
- Mind: The contrasting textures and flavors in this dish stimulate the senses, enhancing the dining experience and promoting mindfulness.
- Body: Rich in protein, healthy fats, and antioxidants, this meal supports physical health, particularly heart and brain function.
- Spirit: The act of grilling and assembling this dish with care can be a meditative practice, connecting you with the present moment and the food you're about to enjoy.