Spicy salmon, asparagus and quinoa

This quick and easy recipe is many layers of goodness. It is healthy, relatively low in fat, gluten-free and is very heart healthy, full of omega3 from the salmon, a heart-healthy oily fish.

It is diabetes friendly, dairy free, gluten free and still so healthful and delicious.

Nutrition rundown

• High-protein meal (37.6g per serve) – supports muscle repair, satiety and metabolic health
• Rich in omega-3 fatty acids from salmon – beneficial for heart, brain and anti-inflammatory support
• Balanced macronutrient profile – protein, healthy fats and slow-release carbohydrates
• Moderate calories (under 500 kcal per serve) – substantial but not heavy
• Excellent fibre content (over 20% daily needs) from quinoa, spinach and asparagus
• Naturally low in sugar – under 2g per serve
• Low glycaemic load due to quinoa and vegetable fibre
• Good iron content from spinach and quinoa supports oxygen transport
• Strong magnesium contribution from quinoa is helpful for muscle and nerve function
• Rich in potassium from salmon and greens supports blood pressure regulation
• Provides vitamin K and folate from leafy greens is beneficial for bone and cellular health
• Contains B-vitamins (especially B12 from salmon) is important for energy production
• Low-moderate sodium level
• Anti-inflammatory spice blend (paprika, cumin, coriander) adds antioxidants without calories

Ingredients

This recipe uses canned wild caught salmon in water (reduces the oil content) but you can use cooked salmon fillets instead.

Ingredients

• 2 large cans salmon (250g) or 4 cooked salmon fillets, deboned
• Large bunch of baby spinach, approx 3 cups – washed and roughly torn
• 1 cup uncooked quinoa (any colour)
• 1 heaped Tspn ground sweet red paprika powder
• 16 asparagus spears
• 1/4 Tspn ground cumin
• 1/4 Tspn ground coriander
• 1/4 Tspn ground sweet red paprika powder
• 1/8 Tspn salt
• 1 Tbsp olive oil

Method

1. Wash the asparagus spears and cut off the ends. Cut each asparagus spear into sections, julienne style (about 2-3 for each asparagus)
2. Heat the oil in a stainless steel pain and add the cut asparagus spears and sweet paprika powder.
3. Saute the asparagus spears and the paprika powder until they are all coated with the paprika – about 3-4 minutes. Add a bit more olive oil if necessary.
4. Remove the asparagus from the heat and set aside, covered (to keep it warm).
5. Meanwhile, wash the quinoa in cold water and drain.
6. Cook the quinoa by adding it to 1.5 Litres of water, together with the other spices (cumin, coriander, paprika).
7. Bring the quinoa to the boil and then simmer for about 10-15 minutes, or until completed cooked.
8. Once the quinoa has been cooked, drain any excess water (if there is any) and set aside.
9. To serve, add equal amounts of the salmon to each plate.
10. Then add a layer of the spinach leaves – equal amounts on each plate.
11. Then add a layer of the quinoa – equal emounts on each plate.
12. Finally add the asparagus on top – equal amounts on each plate and serve.

Nutrition information

The % daily values are based on a diet of 2000 calories per day
These are approximate values.