Wild Salmon Grain Bowl with Greens and Tahini Dressing
4-servings
A vibrant and filling bowl loaded with omega-3s and leafy greens.
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
Instructions:
- Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper.
- Season the salmon fillets with avocado oil, sea salt, pepper, and smoked paprika. Bake for 12-15 minutes until cooked through.
- In a medium pot, cook quinoa in water or vegetable broth according to package instructions.
- Whisk together tahini dressing ingredients until smooth.
- Assemble bowls with a base of quinoa, topped with salmon, mixed greens, cucumber, avocado, cherry tomatoes, and seeds.
- 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.
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)
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)
Breakdown by Ingredient:
- Wild Salmon (6 oz):
- 250 calories, 23 g protein, 14 g fat (mostly omega-3s)
- Quinoa (1/2 cup cooked):
- 110 calories, 4 g protein, 2 g fat, 20 g carbs
- Avocado (1/4 of an avocado):
- 60 calories, 1 g protein, 5 g fat, 3 g carbs
- Tahini Dressing (2 tbsp):
- 50 calories, 1 g protein, 4 g fat, 2 g carbs
- Mixed Greens and Vegetables (cucumber, tomatoes, etc.):
- ~10 calories, negligible protein and fat, 1-2 g carbs
- Hemp/Sunflower Seeds (optional, 1/2 tbsp):
- 20 calories, 1 g protein, 2 g fat, <1 g carbs
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