Mixed Meal With Salmon, Salad, And Mashed Legume/vegetable Recipe

Name: Mixed Meal With Salmon, Salad, And Mashed Legume/vegetable
Prep time: 30 minutes
Cook time: 30 minutes
Yield: 1
Cuisine: Mediterranean
Ingredients: salmon: 85g; arugula: 20g; cucumber: 50g; lentils/yellow split peas/squash: 200g

salmon arugula cucumber lentils/yellow split peas/squash gluten free low lactose weight loss lunch dinner

This meal presents a harmonious blend of high-quality proteins, essential fats, and a rich array of vitamins and minerals designed to nourish the body and support overall well-being. At its core, this plate features a beautifully baked or grilled salmon, making it a fantastic source of omega-3 fatty acids and high-quality protein. Complementing the salmon is a light and fresh salad, likely consisting of arugula and cucumber, tossed in a subtle dressing. The inclusion of a salad introduces a variety of vitamins and minerals while ensuring the meal remains low in calories. Completing the trio on this plate is a wholesome mash, possibly made from lentils, yellow split peas, or squash, offering a good dose of dietary fiber along with essential vitamins and minerals. This meal strikes a fine balance between satisfying taste and nutritional richness, making it an excellent choice for anyone looking to maintain a healthy and balanced diet. The estimated nutritional profile of the meal, based on the provided components, serves as a guideline to understanding its nutritional value.

Mixed meal with salmon, salad, and mashed legume/vegetable

🌎 Mediterranean: Main Course

🔥 Calories 485kcal
🍗 Protein 39g
🍚 Carbs 42.5g
🧈 Fat 13g

🥗 Ingredients:

salmon (85g)
arugula (20g)
cucumber (50g)
lentils/yellow split peas/squash (200g)

🍳 How to cook (1 serving):

Cooking Time: 30 minutesPreperation Time: 30 minutes

Baked or Grilled Salmon

1. Preheat your oven to 375°F (190°C) for baking or preheat your grill for grilling. Season the salmon fillet with salt, pepper, and your preferred herbs. 2. If baking, place the salmon on a lightly greased baking sheet and bake for about 20 minutes or until the salmon is cooked through and flakes easily with a fork. For grilling, place the salmon on the grill and cook for about 6-8 minutes per side, depending on the thickness of the fillet.

Simple Arugula and Cucumber Salad

1. In a large bowl, combine fresh arugula leaves and thinly sliced cucumber. 2. Prepare a light vinaigrette by whisking together olive oil, lemon juice, salt, and pepper. Adjust the quantities to your taste. 3. Drizzle the vinaigrette over the salad and toss gently to coat the leaves and cucumber evenly.

Mashed Lentils or Yellow Split Peas

1. Rinse 1 cup of lentils or yellow split peas and add them to a pot with enough water to cover them by a few inches. Bring to a boil, then lower the heat and simmer until they are tender, about 20-25 minutes. 2. Drain any excess water and mash the lentils or yellow split peas with a fork or potato masher until they reach a smooth consistency. Season with salt, pepper, and a bit of butter or olive oil for added flavor.

⭐️ Nutrition facts:

This meal is a nutritional powerhouse, providing a substantial amount of omega-3 fatty acids, high-quality protein, dietary fiber, and a wide spectrum of vitamins and minerals. The salmon serves as a rich source of protein and essential fats, the salad adds a bounty of vitamins and low-calorie freshness, and the mash introduces plenty of dietary fiber and micronutrients.