Wild Salmon Grain Bowl with Greens and Tahini Dressing

Wild Salmon Grain Bowl with Greens and Tahini Dressing

4-servings 

A vibrant and filling bowl loaded with omega-3s and leafy greens.

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Ingredients:

• 4 wild-caught salmon fillets (about 6 oz each)
• 1 tbsp avocado oil
• 1 tsp sea salt
• 1/2 tsp black pepper
• 1 tsp smoked paprika
• 1 cup quinoa, rinsed
• 2 cups water or vegetable broth
• 4 cups mixed greens (spinach, arugula, kale)
• 1 cucumber, sliced
• 1 avocado, sliced
• 1 cup cherry tomatoes, halved
• 2 tbsp hemp seeds or sunflower seeds (optional)

Tahini Dressing:

• 1/4 cup tahini
• 2 tbsp fresh lemon juice
• 1 tbsp apple cider vinegar
• 1 clove garlic, minced
• 2 tbsp water (adjust for consistency)
• 1/4 tsp sea salt

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Instructions:

1. Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. Season the salmon fillets with avocado oil, sea salt, pepper, and smoked paprika. Bake for 12-15 minutes until cooked through.
3. In a medium pot, cook quinoa in water or vegetable broth according to package instructions.
4. Whisk together tahini dressing ingredients until smooth.
5. Assemble bowls with a base of quinoa, topped with salmon, mixed greens, cucumber, avocado, cherry tomatoes, and seeds.
6. Drizzle with tahini dressing, along with squeezing a fresh lemon and serve.

Benefits:

• Rich in omega-3 fatty acids and plant-based protein.
• Full of fiber, healthy fats, and antioxidants.

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Macronutrients

• Protein: ~35 g
  • (Primarily from wild salmon and quinoa)
• Fat: ~25 g
  • (Healthy fats from salmon, tahini, avocado, and seeds)
• Carbohydrates: ~25 g
  • (Complex carbs from quinoa and vegetables)
• Fiber: ~6 g
  • (From greens, quinoa, and avocado)

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Micronutrients

• Omega-3 Fatty Acids: ~1.8-2.5 g
  • (From wild salmon, contributing to heart and brain health)
• Vitamin A: ~80% of Daily Value (DV)
  • (From greens and avocado)
• Vitamin C: ~40% of DV
  • (From greens, cucumber, and lemon in the dressing)
• Iron: ~20% of DV
  • (From quinoa, greens, and tahini)
• Calcium: ~10% of DV
  • (From tahini and greens)
• Potassium: ~600-700 mg
  • (From salmon, avocado, and vegetables)

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Breakdown by Ingredient:

1. Wild Salmon (6 oz):
   • 250 calories, 23 g protein, 14 g fat (mostly omega-3s)
2. Quinoa (1/2 cup cooked):
   • 110 calories, 4 g protein, 2 g fat, 20 g carbs
3. Avocado (1/4 of an avocado):
   • 60 calories, 1 g protein, 5 g fat, 3 g carbs
4. Tahini Dressing (2 tbsp):
   • 50 calories, 1 g protein, 4 g fat, 2 g carbs
5. Mixed Greens and Vegetables (cucumber, tomatoes, etc.):
   • ~10 calories, negligible protein and fat, 1-2 g carbs
6. Hemp/Sunflower Seeds (optional, 1/2 tbsp):
   • 20 calories, 1 g protein, 2 g fat, <1 g carbs

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Grocery list

• 4 wild-caught salmon fillets (about 6 oz each)
• Avocado oil
• Sea salt
• Black pepper
• Smoked paprika
• Quinoa, rinsed
• Vegetable broth (2 cups)
• Mixed greens (spinach, arugula, kale)
• 1 cucumber
• 1 avocado
• Cherry tomatoes (1 cup)
• Hemp seeds or sunflower seeds (optional)
• Tahini
• Lemon juice
• Apple cider vinegar
• 1 clove garlic