- Introduction
Welcome to Lunch Delight, where we bring you the most delightful and nutritious lunch recipes. Today, we are excited to share with you a recipe for Pan-Seared Salmon with Quinoa Salad. This dish is not only visually appealing but also packed with health benefits. The combination of tender, flaky salmon and refreshing quinoa salad creates a perfect balance of flavors and textures that will surely delight your taste buds.
This recipe is designed for those who are looking for a healthy, satisfying meal without compromising on taste. Whether you’re a busy professional or someone who enjoys cooking at home, this dish can be prepared in under an hour and is suitable for both beginners and experienced chefs alike. Let’s dive into the ingredients and step-by-step instructions to create this culinary masterpiece.
- Ingredients
To prepare Pan-Seared Salmon with Quinoa Salad, you’ll need the following ingredients:
- For the Salmon:
- 4 salmon fillets (approximately 6 oz each)
- 2 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp paprika
- 1/2 tsp ground black pepper
- 1/2 tsp salt
- For the Quinoa Salad:
- 1 cup quinoa, rinsed and drained
- 2 cups water or vegetable broth
- 1/4 cup fresh lemon juice
- 2 tbsp extra virgin olive oil
- 1/2 tsp dried oregano
- 1/2 tsp ground cumin
- 1/4 tsp ground black pepper
- 1/4 tsp salt
- 1/2 cup cherry tomatoes, halved
- 1/2 cup cucumber, diced
- 1/2 cup red onion, finely chopped
- 1/4 cup fresh parsley, chopped
- 1/4 cup feta cheese, crumbled
- Garnish:
- Fresh dill
- Lemon wedges
- Instructions
Step 1: Prepare the Quinoa Salad
Start by preparing the quinoa salad. In a medium saucepan, combine the rinsed quinoa with 2 cups of water or vegetable broth. Bring the mixture to a boil over high heat, then reduce the heat to low, cover, and simmer for about 15 minutes or until the quinoa is cooked and the liquid has been absorbed. Remove from heat and let it sit, covered, for another 5 minutes.
While the quinoa is cooking, whisk together the lemon juice, extra virgin olive oil, dried oregano, ground cumin, ground black pepper, and salt in a small bowl to make the dressing. Set aside.
In a large mixing bowl, combine the cooked quinoa with the cherry tomatoes, cucumber, red onion, and fresh parsley. Pour the dressing over the salad and gently toss to coat all the ingredients evenly. Cover the bowl with plastic wrap and refrigerate for at least 30 minutes to allow the flavors to meld together.
Step 2: Season the Salmon
While the quinoa salad is chilling, it’s time to prepare the salmon. Pat the salmon fillets dry with paper towels to remove any excess moisture. This step is crucial as it helps the salmon develop a nice crust when seared.
In a small bowl, mix together the garlic powder, paprika, ground black pepper, and salt. Generously season both sides of the salmon fillets with the spice mixture. Make sure to press the spices into the flesh of the fish to ensure they stick and enhance the flavor.
Step 3: Sear the Salmon
Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Once the oil is hot and shimmering, add the seasoned salmon fillets, skin-side down. Cook for about 4-5 minutes, or until the skin is crispy and golden brown. Carefully flip the fillets and cook for another 3-4 minutes, or until the internal temperature reaches 145°F (63°C). Use a meat thermometer to check the temperature for accuracy.
Remove the skillet from the heat and transfer the salmon fillets to a plate. Cover loosely with aluminum foil to keep them warm while you prepare the final touches for the salad.
Step 4: Assemble the Dish
Once the quinoa salad has chilled and the salmon is cooked, it’s time to assemble the dish. Gently fold the feta cheese into the chilled quinoa salad. Arrange the quinoa salad on a serving platter or individual plates.
Place the pan-seared salmon fillets on top of the quinoa salad. Garnish with fresh dill and serve with lemon wedges on the side for a burst of freshness. You can also drizzle a little extra dressing over the salmon if desired.
- Nutritional Information
Here’s a breakdown of the nutritional information per serving for Pan-Seared Salmon with Quinoa Salad:
| Calories | 450 kcal |
| Total Fat | 25g |
| Saturated Fat | 4g |
| Cholesterol | 85mg |
| Sodium | 500mg |
| Total Carbohydrates | 20g |
| Dietary Fiber | 3g |
| Sugars | 3g |
| Protein | 30g |
- Variations and Tips
If you want to add some extra flavor or texture to this dish, here are a few variations and tips:
- Add avocado slices to the quinoa salad for creaminess.
- Use different herbs like cilantro or basil for a unique twist.
- Try substituting the cherry tomatoes with grape tomatoes for a smaller bite.
- For a smoky flavor, grill the salmon instead of pan-searing.
- Consider adding a sprinkle of chili flakes or smoked paprika for a spicy kick.
Remember, the key to a successful dish lies in the quality of the ingredients and the attention to detail during preparation. Enjoy your culinary adventure and savor every bite of this delicious and nutritious Pan-Seared Salmon with Quinoa Salad.
