Healthy Weight Loss Recipe: Grilled Salmon with Quinoa and Steamed Vegetables

Healthy Weight Loss Recipe: Grilled Salmon with Quinoa and Steamed Vegetables

Losing weight doesn’t mean sacrificing taste. This grilled salmon dish with quinoa and steamed vegetables is packed with protein, fiber, and essential nutrients, making it an ideal meal for a balanced diet. Below is a comprehensive guide to preparing this delicious, weight-loss-friendly dish.

Why This Recipe is Perfect for Weight Loss

This meal is rich in protein, healthy fats, and fiber, which are essential for weight loss. Here’s why:

• Salmon: A great source of omega-3 fatty acids and lean protein, which keeps you full longer.
• Quinoa: A high-fiber, gluten-free grain that provides sustained energy and essential amino acids.
• Steamed Vegetables: Low in calories but high in vitamins and minerals, promoting satiety and digestion.
• Olive Oil & Lemon Juice: Healthy fats and vitamin C for added flavor and health benefits.

Ingredients

For the Salmon:

• 1 salmon fillet (150g)
• 1 tsp olive oil
• 1/2 tsp garlic powder
• 1/2 tsp black pepper
• 1/2 tsp salt
• 1 tsp lemon juice
• 1 tbsp fresh parsley (for garnish)

For the Quinoa:

• 1/2 cup quinoa
• 1 cup water
• 1/2 tsp salt

For the Vegetables:

• 1/2 cup broccoli florets
• 1/2 cup sliced carrots
• 1/2 cup bell peppers, sliced

For Serving:

• 1 glass lemon-infused water (optional)

Step-by-Step Cooking Instructions

Step 1: Cook the Quinoa

1. Rinse the quinoa under cold running water to remove any bitterness.
2. In a pot, bring 1 cup of water to a boil and add the quinoa with salt.
3. Reduce the heat to low, cover, and let it simmer for about 15 minutes, or until all the water is absorbed and the quinoa is fluffy.
4. Fluff with a fork and set aside.

Step 2: Prepare the Salmon

1. Preheat a grill pan over medium heat.
2. Rub the salmon fillet with olive oil, garlic powder, salt, and black pepper.
3. Place the salmon on the grill pan and cook for about 3-4 minutes per side, until golden and fully cooked.
4. Squeeze fresh lemon juice over the top before serving.
5. Garnish with fresh parsley.

Step 3: Steam the Vegetables

1. In a steamer or pot with boiling water, place the broccoli, carrots, and bell peppers.
2. Cover and let them steam for about 5 minutes until they are tender but still slightly crisp.
3. Remove from heat and season with a pinch of salt, if desired.

Step 4: Assemble the Plate

1. Place the cooked quinoa on a plate.
2. Add the grilled salmon on top.
3. Arrange the steamed vegetables on the side.
4. Serve with a glass of lemon-infused water for extra hydration.

Nutritional Information (Per Serving)

• Calories: ~400 kcal
• Protein: ~40g
• Carbohydrates: ~30g
• Fats: ~15g
• Fiber: ~6g

Health Benefits of This Meal

1. Promotes Satiety – High protein content from salmon and quinoa keeps you full longer, reducing unnecessary snacking.
2. Boosts Metabolism – Lean protein and fiber-rich foods improve digestion and calorie burning.
3. Supports Heart Health – Omega-3 fatty acids from salmon reduce inflammation and improve cardiovascular health.
4. Enhances Digestion – Fiber from quinoa and vegetables promotes gut health and prevents bloating.
5. Hydrating & Detoxifying – Lemon-infused water helps flush out toxins and supports digestion.

Variations & Substitutes

• Replace Salmon with Chicken – If you prefer poultry, grilled chicken breast is a great alternative.
• Use Brown Rice Instead of Quinoa – Brown rice offers similar fiber benefits and a slightly different texture.
• Roasted Vegetables Instead of Steamed – For a different flavor profile, roast your veggies with a drizzle of olive oil.
• Add Avocado or Nuts – A small portion of avocado or almonds can increase healthy fat content for those who need extra energy.

Meal Prep & Storage Tips

• Make Ahead – You can cook quinoa and steam vegetables in advance, storing them in airtight containers for up to 3 days.
• Reheat Properly – Reheat salmon in a pan over low heat to avoid drying it out.
• Freeze for Later – Cooked quinoa and grilled salmon can be frozen for up to 2 weeks. Defrost overnight in the refrigerator before reheating.

Final Thoughts

This weight-loss-friendly recipe is delicious, easy to prepare, and packed with nutrients. Whether you’re looking for a nutritious dinner option or a meal prep idea, grilled salmon with quinoa and steamed vegetables is a fantastic choice to support your weight-loss goals while keeping your taste buds satisfied. Enjoy your healthy meal!