Maple-Dijon Salmon & Citrus Herb Quinoa


salmon1Let’s face it, cooking during the week for many people can be a bit of a hassle and really stressful. Whether its getting home from work late and being too tired to cook, or not having enough time to head to the grocery store to pick something up. There are a million reasons why people will often opt for quick, easy, and a lot of times not very nutritious meals. But, how can you say no to a nutrient packed dish that is ready in under 30 minutes? Seriously! This dish is quick, easy, full of protein, ancient grains, healthy fats, vitamins, minerals, and flavor with out a bunch of added salt. A great way to add flavor to your dishes without a heavy hand on the salt shaker is to use fresh (or dried) herbs and citrus zest.

Salmon – the star of the dish is full of omega-3 fatty acids which have been shown to help lower your risk of heart disease, reduce triglyceride levels and high blood pressure and raise your HDL (“good cholesterol”) levels. Omega-3’s have also been shown to help with the inflammatory response process and also with autoimmune diseases such as lupus, Crohn’s disease, ulcerative colitis, and more. Other sources of omega-3 fatty acids includes flax seeds, walnuts, tuna, vegetable oils, and more.

Quinoa – has quickly become a popular food item in the past several years. You often see it in gluten-free, vegetarian, and vegan meals because it is one of the few plant based food items that contains all nine essential amino acids and is a good source of protein. In addition to the protein found in quinoa, it is also high in fiber, B-vitamins, potassium, iron, and more. There is a little confusion however, around what quinoa is and how it is pronounced. First off it is what is considered a pseudo-grain…a seed, which is not your typical cereal grain that we so commonly see and use. It is pronounced: KEEN-wah

This recipe is gluten free, dairy free, low FODMAP, soy free, egg free, and wheat free. You could easily make this vegetarian or vegan by subbing out the salmon for a tofu steak. Other delicious and hearty gluten-free whole grain substitutions include: amaranth, millet, brown rice, or buckwheat.

salmon2

Maple-Dijon Salmon over Citrus-Herb Quinoa

Ingredients:

  • 2 1/2 Tbsp Maple Syrup
  • 1 1/2 Tbsp Dijon Mustard
  • 1 Tbsp Red Wine Vinegar
  • 1/2 tsp Cracked Black Pepper
  • 1/8 tsp Kosher, Sea, or Pink Himalayan Salt
  • 1 1/2 lbs Wild Salmon, cut into 4 equal Fillets
  • 2 Cups Water or Low Sodium Vegetable Broth
  • 1 Cup Quinoa (White, Tri-Color, etc.)
  • 3 Tbsp Thyme, chopped
  • 3 Tbsp Oregano, chopped
  • 3 Tbsp Italian Parsley, chopped
  • 2 Tbsp Orange Zest
  • 2 Tbsp Fresh Squeezed Orange Juice
  • 1 1/2  Olive Oil

Method of Preparation:

  1. Pre-heat broiler to high
  2. Line a baking sheet with aluminum foil
  3. In a small bowl, combine the first five ingredients
  4. Rinse and pat salmon fillets dry with a paper towel
  5. Reserve 1 1/2 Tbsp maple-Dijon mixture
  6. With the remaining maple-Dijon mixture, evenly distribute over the four salmon fillets and gently rub to evenly coat, let sit for 10 minutes
  7. Prepare quinoa according to package instructions
  8. While the quinoa is cooking, chop herbs and orange zest and set aside
  9. Whisk together the olive oil and orange juice in a small bowl and add herbs
  10. Once quinoa is cooked (about 15 minutes), add in the citrus herb mixture, and fluff with a fork to evenly distribute
  11. Return cover to quinoa pan, and let sit for five minutes
  12. Place prepared salmon under the broiler and broil for 5-7 minutes depending on thickness of fillets
  13. Serve salmon fillets on top of the citrus herb quinoa and drizzle with remaining maple-Dijon mixture.
  14. Serve with vegetable of your choice: sauteed zucchini ribbons, wilted greens, etc.

 

November 30, 2016 at 2:48 pm | Celiac Disease, Chef's Corner, Culinary, Dairy-Free, Egg Free, FODMAP Friendly, Gluten-Free, Peanut Free, Recipe, Shellfish Free, Soy Free, Tree Nut Free, Uncategorized, Wheat Free | No comment


Leave a Reply