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track your foodSalmon With Buckwheat And Mixed Vegetables Recipe
Salmon with Buckwheat and Mixed Vegetables is a well-balanced, nutritious dish that seamlessly blends high-quality protein, wholesome grains, and a colorful assortment of vegetables. This recipe not only offers a delightful combination of flavors but is also rich in essential nutrients making it an excellent choice for a healthy meal.
π Healthy: Main Course
- π₯ Calories 550kcal
- π Protein 35g
- π Carbs 60g
- π§ Fat 20g
π₯ Ingredients:
- salmon (120g)
- buckwheat, cooked (100g)
- red bell pepper (50g)
- carrot (50g)
- broccoli (50g)
- cauliflower (50g)
π³ How to cook (1 serving):
Preparation of Vegetables
Begin by preparing the vegetables. Wash and dice the red bell pepper, carrot, broccoli, and cauliflower into bite-sized pieces. Set them aside for later use.
Cooking Buckwheat
In a medium-sized pot, bring water to a boil and add the buckwheat. Reduce the heat to a simmer and cover the pot. Cook for about 15-20 minutes or until the buckwheat is tender. Once cooked, drain any excess water and set aside to cool.
Cooking Salmon
While the buckwheat is cooking, prepare the salmon. Season the salmon fillet (approximately 120 grams) with a little salt and pepper or your preferred seasoning. In a skillet over medium heat, cook the salmon skin-side down first, for about 3-4 minutes on each side or until fully cooked through. Remove from heat and set aside.
SautΓ©ing Vegetables
In the same skillet, add a little oil and sautΓ© the prepared vegetables (red bell pepper, carrot, broccoli, and cauliflower) for about 5-7 minutes until they are slightly tender but still crisp. Season with salt and pepper to taste.
Serving
To assemble the dish, place the cooked buckwheat on a plate as the base. Top with the sautΓ©ed mixed vegetables, and finally, place the cooked salmon on top. Serve warm.
βοΈ Nutrition facts:
This dish is a great source of lean protein from the salmon, essential for muscle repair and growth. Buckwheat provides a healthy dose of complex carbohydrates and dietary fibers which are great for digestion and maintaining stable blood sugar levels. The mixed vegetables add a variety of vitamins, minerals, and antioxidants, promoting overall health and well-being.
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π₯ 450kcal β’ π 55g β’ π 22g β’ π§ 17g
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