Baked Salmon Recipe with Asparagus and Quinoa : Heart-Healthy Dinner

One of the requirements that call for efficient cholesterol managing has to do with the type of diet you are following; a heart-healthy diet should be the goal and this Cholesterol-Lowering balanced Baked Salmon Recipe, with steamed asparagus and the quinoa might just fit the bill. Packed with Omega 3 fatty acid, fiber and containing antioxidant this meal is heart healthy and in addition the taste is rich and satisfying. Here is the dossier on this easy, chic dinner which, in a way, empowers one into cardiovascular health.

Baked Salmon Recipe Highlights

Heart-Healthy Dinner: Key Ingredients

Baked Salmon: Soft and crispy, full of omega 3 which are essential to regulating cholesterol.
Steamed Asparagus: Clean and lively for their antioxidant and vitamin content.
Quinoa Pilaf: It can be described as nutty and fluffy or a combination of both and comes with very many health benefits as it is high in fiber to assist in cholesterol issues.

Nutritional Benefits of Ingredients

There are various nutritional advantages of the ingredients used as shown below.

Salmon

An adequate source of omega-3 fatty acids, salmon is a valuable aid for reducing LDL cholesterol while raising the level of HDL cholesterol. It also has lot of protein and contains vitamins such as B12 and D that boosts the heart health.

Asparagus

Packed with fibers and antioxidants, asparagus should be consumed to fight inflammation and oxidative stress—both of which play a role in cholesterol. It is also a low calorie vegetable which brings in extra nutrients.

Quinoa

It contains soluble fiber, which has property of cholesterol proactive formation that influences cholesterol absorption into the body. It is also gluten free and has plant based protein added, thus making it perfect for dieters who are watching their heart health.

Ingredients List

Herb Dressing

• 5 teaspoons lemon juice
• 1 teaspoon Dijon mustard
• 1 teaspoon organic agave syrup (or organic honey)
• 1 tablespoon olive oil
• 1 shallot only or a very small one washed and chopped finely
• 1 tablespoon fresh dill, freshly chopped
• Salt and pepper, to taste

Quinoa Pilaf

• 1 tablespoon olive oil
• 1 small shallot, diced
• ½ cup quinoa, rinsed
• 1 cup chicken broth It is also possible to use vegetable broth in case your want to prepare a vegetarian meal.
• Salt and pepper, as needed

Salmon and Asparagus

• 2 fresh boneless cut skinless salmon fillets, 8-ounce each or 1 ½ inch owe thickness.
• 1 tablespoon olive oil
• 3 cloves garlic, sliced
• 1 tablespoon unsalted butter
• 8 oz thick asparagus, cut into 2 inch pieces
• Salt and pepper, to taste

Step-by-Step Preparation

Step 1: Prepare the Herb Dressing

To make the dressing combine in a small bowl lemon juice, Dijon mustard, agave syrup, and olive oil. Stir in 2 finely minced shallot and chop dill then season with salt and ground black pepper. Set aside.

Step 2: Make the Quinoa Pilaf

• In a small pot, over a medium heat add some olive oil. Saute shallots and cook for 2 minutes or until it becomes soft.
• Put the cooked quinoa together with the vegetables sauté for an additional 2 minutes.
• Add the broth, heat until it simmers, then remove from heat and cover it for sometime. Bake for about 14-15 minutes or until all the liquid is gone, and the quinoa is tender and ‘puffy’.
• Reduce the heat, put a clean thin kitchen towel on the pot then cover it for it to stay warm and fluffy to serve.

Step 3: Prepare the Salmon

• Dry the salmon fillets and the season sparingly with salt and pepper, to taste.
• Over medium high heat, add olive oil in a non-stick skillet and let it become hot and just smoke a little. Put the fillets into the skillet and fry until browned , for around 3-5 minutes of the first side if the fillets are thick.
• Turn the fillets over, lower heat and cook them for 2-4 minutes more and although you can cook it fully depending on your clientele, always encourage a pinkish middle for a fancy seared salmon dish.
• Pour Cognac mixture over the salmon and transfer salmon to a plate, cover with foil and slightly tent to allow it to stay warm.

Step 4: To prepare the Asparagus, steam it and to prepare the garlic, toast it.

• In the same pan, sauté garlic until the color turns to slightly brown and has a nice aroma. Take out the garlic slices to another plate lined with paper towels.
• Place trimmed asparagus in the skillet,-season with salt and fry until soft and brown on one side for about 2-3 minutes. Turn over and sauté until the vegetables are slightly tender and slightly brown.

Step 5: Assemble and Serve

Top each plate with a scoop of quinoa pilaf, put the portion of salmon fillet on the top of it, and pour the made herb dressing over the fish. Place the asparagus on the side and sprinkle crunchy toasty garlic on top to enhance the taste.

Flavor Variations

For Extra Flavor

• Garlic-Lemon Glaze: Mix fresh lemon juice, crushed garlic and a few drops of honey and pour the marinade over the fish before putting it into oven.
• Herb-Infused Quinoa: Sautéed chopped parsley or basil for extra herbaceous textures, flavor, or aroma.

For Added Texture

• Roasted Asparagus: But don’t steam them, rather bake with olive oil and minced garlic for a richer flavor.

Cooking Tips for Best Results

• Salmon: You also shouldn’t over cook your cake, bake at a lower temperature and test it in the middle. You need to cook the medium-rare to tend to be a slightly pink center to the meat.
• Asparagus: When making asparagus, prepare the spears as thick as possible for better texture to avoid the root of overcooking.
• Quinoa: Rinse well to wash off with the bitter
  substances referred to as saponin. Fluff by covering with a neat kitchen towel and steaming, then cook with the lid on the towel.

FAQs

Is it my intention to fix my family a meal that they will never forget?

Absolutely! This fish is perfect for libation and can simply be thawed in refrigerator for a day then dried before grilling or pan frying.

Which other grains can I use in place of quinoa in a heart-healthy diet?

Other grains such as brown rice, barley or farro can be used instead and they are not only healthier as they contain more fibre and nutrients.

Can I meal prep this dish?

Indeed, the herb dressing can be prepared in advance and kept in a refrigerator It is desirable, however to freshly cook the salmon and the asparagus.

Conclusion

This baked salmon with steamed asparagus and quinoa is not only tasty and delightful but also a cholesterol friendly delight. Because of the rich taste and nutritive value, it would make a perfect dish for people who are aiming to eat more heart healthy meals in a week.

Try making this recipe then, why don’t you? Just have fun with the combinations, and don’t hesitate to either comment below or tell your story and recipes. To find more peace of mind and flavorful ideas on what to eat in order to lower your cholesterol levels, be sure to check out more of our cholesterol-lowering meals!

Learn More About Heart-Healthy Living:

American Heart Association – This site provides information on heart and cardiovascular disease prevention and management through nutrition and physical activity.