📂 Fish & Seafood
#Fish
#High Omega-3
#Complete Dish
#Gluten-Free
Grilled Salmon on a Bed of Quinoa and Wild Asparagus
🐟 The super meal par excellence. Perfectly seared Omega-3 rich salmon on a bed of whole grain quinoa and al dente wild asparagus.
🛒 Ingredients
- 2 Fresh salmon loins
- 3.5 oz Quinoa
- 7 oz Wild asparagus
- Lemon
- EVOO
- Salt and pepper
🐟 Functional Nutrition on a Single Plate
If we had to design the perfect sports or brain recovery meal, it would probably look a lot like this. The combination of anti-inflammatory fats from wild salmon with the protein and complex carbohydrates from quinoa creates a balanced, hearty dish that provides clean energy for hours without stomach heaviness.
🌟 Why it is exceptionally healthy
- Direct DHA and EPA: Grilled salmon (without overcooking the center) preserves its valuable Omega-3 fatty acids, vital for the nervous system and the heart.
- The Fake Cereal: Quinoa is not a cereal, but a seed that provides all 9 essential amino acids, making it a source of complete protein ideal to accompany fish.
- Natural Diuretic: Wild asparagus contains asparagine, an amino acid that helps cleanse the body of toxins through urine.
📝 Step-by-Step Preparation
- Cooking the Quinoa: Wash 3.5 oz (100g) of quinoa under the tap to remove its bitterness. Boil it in 7 fl oz (200ml) of water or vegetable broth for 15 minutes. Drain, fluff the grain with a fork, and set aside.
- The Green Sauté: Wash and cut a bunch of wild asparagus (7 oz / 200g) into 1-inch (3 cm) pieces, discarding the hard part. In a skillet with a few drops of EVOO, sauté the asparagus over high heat for 5 minutes so they are tender but crunchy. Add the cooked quinoa to the pan, sauté everything together for a minute, and set aside as a base on the plates.
- Drying the Salmon: Take 2 fresh salmon loins (approx. 6.3 oz / 180g each). The secret to a crispy crust is drying them scrupulously with paper towels. Season with salt and pepper.
- The Perfect Sear: Heat a griddle or non-stick skillet over medium-high heat (without oil; the salmon will release its own fat). Put the salmon skin-side down.
- Unilateral Cooking: Let it cook on the skin side for about 4-5 minutes. You will see the color change from bottom to top. When it is 0.4 inches (1 cm) from reaching the top, turn it over, turn off the heat, and leave it for 1 more minute. It will be super juicy.
- Plating: Place the salmon loin on the warm bed of quinoa and asparagus. Add a few drops of fresh lemon over the fish.
