- Introduction
Welcome to Lunch Delight! Today, we’re excited to present you with a delightful and nutritious meal that combines the freshness of pan-seared salmon with the wholesome goodness of quinoa salad. This dish not only tantalizes your taste buds but also provides a balanced meal rich in proteins, vitamins, and minerals. Whether you’re looking for a quick weekday lunch or a special weekend treat, this recipe is sure to impress.
- Ingredients
- For the Pan-Seared Salmon:
- 4 salmon fillets (about 6 ounces each)
- 2 tablespoons olive oil
- Salt and freshly ground black pepper to taste
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 lemon, sliced
- Fresh dill for garnish
- For the Quinoa Salad:
- 1 cup quinoa, rinsed
- 2 cups water or vegetable broth
- 1 cucumber, diced
- 1 red bell pepper, diced
- 1/2 red onion, finely chopped
- 1/2 cup cherry tomatoes, halved
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh mint, chopped
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 1 tablespoon honey
- 1 teaspoon Dijon mustard
- Salt and freshly ground black pepper to taste
- Instructions
Step 1: Preparing the Quinoa Salad
Begin by preparing the quinoa salad. Rinse the quinoa under cold water until the water runs clear. This step helps remove any bitterness from the quinoa. In a medium saucepan, combine the rinsed quinoa with 2 cups of water or vegetable broth. Bring to a boil over high heat, then reduce the heat to low, cover, and simmer for about 15 minutes or until the quinoa is tender and the liquid has been absorbed.
Once cooked, fluff the quinoa with a fork and let it cool slightly. In a large bowl, mix together the cooled quinoa, diced cucumber, red bell pepper, red onion, and cherry tomatoes. Add the chopped parsley and mint for an added burst of flavor and color.
In a small bowl, whisk together the extra virgin olive oil, lemon juice, honey, and Dijon mustard. Season with salt and freshly ground black pepper to taste. Pour this dressing over the quinoa mixture and toss gently to coat evenly. Set aside while you prepare the salmon.
Step 2: Pan-Seared Salmon
Preheat your oven to 400°F (200°C). Pat the salmon fillets dry with paper towels and season both sides generously with salt, freshly ground black pepper, paprika, and garlic powder. The spices will enhance the natural flavors of the salmon and give it a beautiful golden crust when seared.
Heat the olive oil in a large skillet over medium-high heat. Once the oil is hot and shimmering, carefully place the salmon fillets skin-side down into the skillet. Sear for about 3-4 minutes on one side, or until the skin is crispy and golden brown. Gently flip the fillets and transfer them to a baking sheet. Place the skillet back on the stove and add the lemon slices, cooking them briefly until they become fragrant and slightly caramelized.
Transfer the skillet with the lemon slices to the preheated oven and bake the salmon for an additional 8-10 minutes, or until the internal temperature reaches 145°F (63°C). The salmon should be opaque and easily flake apart with a fork. Remove from the oven and let it rest for a couple of minutes before serving.
Step 3: Assembling and Serving
To assemble the dish, divide the quinoa salad among four plates. Carefully place a pan-seared salmon fillet on top of each portion of salad. Garnish with fresh dill and serve immediately. The contrast between the creamy, flaky salmon and the refreshing, vibrant salad makes for a visually appealing and satisfying meal.
This dish pairs wonderfully with a crisp white wine or a light beer. For an even more indulgent experience, consider serving it with a side of roasted asparagus or a mixed green salad.
- Nutritional Information
| Calories | 450 kcal |
| Total Fat | 22g |
| Saturated Fat | 4g |
| Cholesterol | 95mg |
| Sodium | 400mg |
| Total Carbohydrates | 25g |
| Dietary Fiber | 4g |
| Sugars | 7g |
| Protein | 30g |
- Tips and Variations
Tips:
- For best results, use wild-caught salmon which is generally leaner and has a richer flavor compared to farmed salmon.
- When rinsing quinoa, ensure you do it thoroughly to remove the saponin layer, which can leave a bitter taste.
- If you prefer a milder flavor, you can skip the garlic powder and paprika in the salmon seasoning.
Variations:
- Replace the quinoa with couscous or bulgur for a different texture.
- Add some avocado slices or grilled shrimp to the salad for extra protein and healthy fats.
- Experiment with different herbs like basil or cilantro in the salad for a unique twist.
- Conclusion
Lunch Delight’s Pan-Seared Salmon with Quinoa Salad is a perfect blend of flavors and textures that will surely become a favorite in your repertoire. With its simplicity and health benefits, this dish is ideal for those seeking a balanced and delicious midday meal. Enjoy the process of creating this masterpiece in your kitchen and savor every bite!
