Omega-3 Rich Salmon with Quinoa and Avocado Salad

Introduction: This Omega-3 Rich Salmon with Quinoa and Avocado Salad is a delicious and nutritious meal that’s perfect for boosting brain health and supporting overall well-being. The salmon provides a rich source of omega-3 fatty acids, while the quinoa and avocado add fiber, healthy fats, and essential nutrients. This balanced and flavorful dish makes for a satisfying dinner that nourishes both body and mind.

Ingredients:

• For the Salmon:
  • 4 salmon fillets (about 6 oz each)
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • Juice of 1 lemon
  • 1 teaspoon dried dill (or fresh dill, chopped)
  • Salt and pepper, to taste
• For the Quinoa:
  • 1 cup quinoa, rinsed
  • 2 cups water or vegetable broth
  • Pinch of salt
• For the Avocado Salad:
  • 2 ripe avocados, diced
  • 1 cup cherry tomatoes, halved
  • 1 small cucumber, diced
  • 1/4 red onion, thinly sliced
  • 2 tablespoons fresh cilantro, chopped
  • Juice of 1 lime
  • 1 tablespoon olive oil
  • Salt and pepper, to taste

Instructions:

1. Prepare the Salmon:
   • Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
   • In a small bowl, whisk together the olive oil, minced garlic, lemon juice, dill, salt, and pepper.
   • Place the salmon fillets on the prepared baking sheet and brush them with the olive oil mixture.
   • Bake the salmon in the preheated oven for 12-15 minutes, or until the fish is cooked through and flakes easily with a fork.
2. Cook the Quinoa:
   • While the salmon is baking, cook the quinoa. In a medium saucepan, bring the water or vegetable broth to a boil. Add the quinoa and a pinch of salt.
   • Reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is cooked and the liquid is absorbed. Fluff with a fork.
3. Prepare the Avocado Salad:
   • In a large bowl, combine the diced avocado, cherry tomatoes, cucumber, red onion, and cilantro.
   • Drizzle with lime juice and olive oil, then season with salt and pepper to taste. Toss gently to combine.
4. Assemble the Dish:
   • Serve the baked salmon fillets over a bed of quinoa, with the avocado salad on the side.

Preparation Time: 15 minutes
Cooking Time: 25 minutes
Serving: 4 servings

Notes:

• Salmon Substitution: If salmon isn’t available, you can substitute with other oily fish like mackerel or trout, which are also rich in omega-3 fatty acids.
• Quinoa Tip: Rinsing quinoa before cooking helps remove its natural bitterness.
• Salad Variation: Add other greens like arugula or spinach to the avocado salad for extra nutrients and flavor.
• Meal Prep: This dish is great for meal prep; just store the components separately and assemble before eating to keep the salad fresh.