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track your foodHealthy Balanced Meal With Salmon, Lentils, And Vegetables Recipe
Healthy Balanced Meal with Salmon, Lentils, and Vegetables is a nutrient-rich and flavor-packed dish designed to cater to those seeking a wholesome and satisfying meal. It carefully combines lean protein from salmon, plant-based protein and fiber from lentils, and a variety of vitamins and minerals from an assortment of vegetables, making it a well-rounded meal. The addition of herbs and spices not only enhances the dish's taste but also incorporates additional health benefits.
🌎 International: Main Course
- 🔥 Calories 550kcal
- 🍗 Protein 45g
- 🍚 Carbs 60g
- 🧈 Fat 15g
🥗 Ingredients:
- salmon (150g)
- cooked lentils (150g)
- steamed broccoli (85g)
- spinach (30g)
- cucumber slices (50g)
- seasoning on salmon (0g)
- olive oil (0g)
🍳 How to cook (1 serving):
Preparing the Ingredients
Start by thoroughly washing the vegetables. Cut the cucumber into thin slices and make sure the spinach and broccoli are ready to be cooked. Measure out approximately 150 grams each of salmon and cooked lentils, ensuring that the salmon is of high quality, preferably wild-caught for its higher omega-3 content.
Cooking the Salmon
Season the salmon fillets with black pepper and any other herbs or spices of your choice. You could use a mix of dried dill, garlic powder, and a touch of salt for a simple yet flavorful seasoning. Heat a pan over medium heat and add a small amount of olive oil. Once hot, place the salmon skin-side down (if applicable) and cook for around 4-5 minutes on each side until the salmon is cooked through but still moist on the inside. Avoid overcooking to maintain its tender texture.
Preparing the Lentils and Vegetables
While the salmon is cooking, steam the broccoli for about 5-7 minutes until tender but still slightly crisp. This can be done in a steamer or a pot with a small amount of water. Simultaneously, warm the cooked lentils in a microwave or another pan, seasoning lightly with salt and pepper to taste. Quickly wilt the spinach in a pan with a minimal amount of water or steam it, which should take no more than a couple of minutes.
Assembling the Meal
Now it's time to assemble your meal. Start with a base layer of spinach at the bottom of the plate, followed by a serving of warm lentils. Add the steamed broccoli and cucumber slices around the sides. Finally, carefully place the cooked salmon on top of the lentils. For an extra kick of flavor, you can drizzle a little bit of olive oil over the salmon or add a squeeze of lemon juice for some freshness.
⭐️ Nutrition facts:
This meal is a fantastic source of high-quality protein, essential omega-3 fatty acids, dietary fiber, vitamins (particularly vitamins K and C), and minerals like iron and calcium. Its balanced macronutrient profile, with approximately 45 grams of protein, 60 grams of carbohydrates, and 15 grams of fat, makes it an ideal choice for muscle maintenance and overall health. Furthermore, it's relatively low in calories, making it suitable for weight management goals.
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