🥦 1. Grilled Salmon with Steamed Veggies & Quinoa

💡 Why It Works:

This dish is a complete, well-balanced meal packed with essential nutrients that support your overall health. Here’s what makes it so powerful:

Salmon: Rich in omega-3 fatty acids, salmon supports heart health, reduces inflammation, and promotes brain function. It’s also an excellent source of high-quality lean protein, which helps with muscle repair and keeps you full.
Steamed Vegetables: A mix of colorful veggies like broccoli, carrots, and green beans provides fiber, vitamins (A, C, K), minerals (like potassium and magnesium), and antioxidants that boost immunity and aid digestion.
Quinoa: This gluten-free grain is not only easy to digest, but it’s also a complete protein—meaning it contains all nine essential amino acids. Quinoa is also high in fiber and magnesium, making it a great alternative to rice or pasta.

This meal is light yet filling, easy on the stomach, and perfect for dinner because it gives your body what it needs—without the heaviness that could disrupt your sleep.

🍽️ How to Make It

✅ Ingredients (Serves 1–2):

1 salmon fillet (about 150–200g)
1 cup quinoa
1.5–2 cups mixed vegetables (broccoli florets, sliced carrots, green beans)
1 tablespoon olive oil
Juice of ½ a lemon
1–2 garlic cloves, minced
Salt and pepper to taste
Optional garnish: fresh parsley or dill
Optional sauce: drizzle of tahini or extra virgin olive oil

🔥 Step-by-Step Instructions:

1️⃣ Prepare the Quinoa

Rinse 1 cup of quinoa under cold water to remove its natural bitter coating (saponin).
In a pot, combine 1 cup quinoa with 2 cups water and a pinch of salt.
Bring to a boil, then reduce the heat, cover, and let it simmer for about 15 minutes, or until the water is fully absorbed.
Once done, fluff it with a fork and set aside.

2️⃣ Steam the Vegetables

In a steamer or a pot with a steaming basket, add your broccoli, carrots, and green beans.
Steam for about 5–7 minutes, until the vegetables are tender but still vibrant and slightly crisp.
Remove from heat and season lightly with salt or a dash of olive oil if desired.

3️⃣ Grill the Salmon

Pat the salmon fillet dry with a paper towel.
Rub it with olive oil, minced garlic, a pinch of salt, pepper, and a squeeze of lemon juice.
Heat a grill pan or non-stick skillet over medium heat.
Place the salmon skin-side down and cook for 3–5 minutes on each side, depending on thickness, until the fish flakes easily with a fork and has a nice golden crust.

✅ Chef's Tip: If you’re using a thick fillet, you can cover the pan for a couple of minutes to ensure it cooks through without drying out.

4️⃣ Assemble the Plate

Place a portion of quinoa on your plate.
Add a serving of steamed vegetables.
Place the grilled salmon on top or on the side.
Drizzle lightly with olive oil, or go for a nutty tahini sauce for extra flavor and creaminess.

🌿 Bonus Tip:

Top the dish with freshly chopped parsley or dill to enhance flavor and add a fresh herbal aroma. These herbs are also rich in antioxidants and can support digestion.

🧠 Nutritional Benefits at a Glance:

Component	Key Nutrients	Health Benefits
Salmon	Omega-3s, Protein, B Vitamins	Heart & brain health, anti-inflammatory
Vegetables	Fiber, Vitamins A/C/K, Minerals	Supports digestion, immunity, and detox
Quinoa	Complete Protein, Magnesium, Iron	Muscle repair, energy, blood sugar control

🕒 Total Time: 25–30 Minutes

🍴 Serving Size: 1–2 servings

✅ Why This Is a Perfect Dinner:

Light but satisfying – won’t weigh you down before bed.
Balanced nutrition – protein, healthy fats, fiber, and slow carbs.
Quick & easy to prepare – ideal for busy weeknights.
Meal prep-friendly – cook larger portions for lunch the next day.

Healthy Dinner | 🥦Grilled Salmon with Steamed Veggies & Quinoa