Baked Salmon with Broccoli & Quinoa

  1. Nutrition
  2. Recipes
Prep 15 minutes Cooking 0 Hour-15 Minute Average 4 servings

Ingredients

Amount Ingredient
4 fillet) | (about Salmon
2 quarts Broccoli, Flower Clusters
1/8 cups Olive Oil, Extra Virgin
1 cups Quinoa, uncooked
1 1/2 cups Water
, Lemon, sliced into wedges
0.25 tsp Sea Salt, Fine
, ground Pepper

Steps

1 Preheat the oven to 450 degrees F and line a baking sheet with parchment paper.
2 Place the salmon fillets on the baking sheet and season with sea salt and black Pepper.
3 Toss the broccoli florets in olive oil and season with a dash of sea salt and black pepper. Add them to the baking sheet, arranging them around the salmon fillets. Bake the salmon and broccoli in the oven for 15 minutes, or until the salmon flakes with a fork.
4 While the salmon cooks, combine the quinoa and water together in a saucepan. Bring to a boil over high heat, then reduce to a simmer. Cover and let simmer for 12 to 15 minutes, or until all water is absorbed. Remove lid and fluff with a fork. Set aside.
5 Remove the salmon and broccoli from the oven and divide onto plates. Serve with quinoa and a lemon wedge. Season with extra sea salt, black pepper and olive oil if you like. Enjoy!

Leftovers - Store covered in the fridge up to 2 days.
Speed it Up - Cook the quinoa ahead of time.
Vegan - Use tofu steaks instead of salmon fillets.

Nutrition

Dairy Fee Gluten Free High Fiber High Protein Low Sugar Main Dishes, Side Dishes
Nutrient Per Serving RDA%
Proximates
Calories (Energy) 469.45 kcal 16%
Protein 33.36 g 67%
Total lipid (fat) 22.12 g 34%
Carbohydrate, by difference 39.53 g 13%
Fiber, total dietary 7.63 g 31%
Sugars, total 2.37 g  
Minerals
Calcium, Ca 113.8 mg 11%
Iron, Fe 3.68 mg 20%
Sodium, Na 681.57 mg 28%
Vitamins
Vitamin C, total ascorbic acid 138.51 mg 231%
Vitamin B-12 0 µg 0%
Vitamin A, RAE 0.57 µg  
Vitamin E (alpha-tocopherol) 1.05 mg 5%
Vitamin D 0 IU 0%
Lipids
Fatty acids, total monounsaturated 5.72 g  
Fatty acids, total polyunsaturated 2.65 g  
Fatty acids, total trans 0 g  
Cholesterol 69.46 mg 23%
Calories 469
% Daily Value*
Total Fat 22g 34%
Saturated Fat 3g 17%
Trans Fat 0g  
Cholesterol 69mg 23%
Sodium 682mg 28%
Total Carbohydrate 40g 13%
Dietary Fibers 8g 31%
Sugars 2g  
Protein 33g 67%
Vitamin D 0µg  
Calcium 114mg 11%
Iron 4mg 20%
Potassium 717mg 20%
Nutrient Per Serving RDA%
Proximates
Water 232.5 g 12%
Calories (Energy) 469.45 kcal 16%
Energy 835.85 kJ  
Protein 33.36 g 67%
Total lipid (fat) 22.12 g 34%
Ash 2.44 g  
Carbohydrate, by difference 39.53 g 13%
Fiber, total dietary 7.63 g 31%
Sugars, total 2.37 g  
Sucrose 0 g  
Glucose (dextrose) 0 g  
Fructose 0 g  
Lactose 0 g  
Maltose 0 g  
Galactose 0 g  
Starch 22.19 g  
Minerals
Calcium, Ca 113.8 mg 11%
Iron, Fe 3.68 mg 20%
Magnesium, Mg 121.2 mg 30%
Phosphorus, P 289.85 mg 41%
Potassium, K 717.18 mg 20%
Sodium, Na 681.57 mg 28%
Zinc, Zn 1.9 mg 13%
Copper, Cu 0.33 mg 16%
Manganese, Mn 1.21 mg  
Selenium, Se 7.92 µg 11%
Fluoride, F 63.27 µg  
Vitamins
Vitamin C, total ascorbic acid 138.51 mg 231%
Thiamin 0.25 mg  
Riboflavin 0.31 mg  
Niacin 1.56 mg  
Pantothenic acid 1.11 mg  
Vitamin B-6 0.44 mg 22%
Folate, total 180.2 µg  
Folic acid 0 µg  
Folate, food 180.2 µg  
Folate, DFE 180.2 µg  
Choline, total 30.39 mg 6%
Betaine 267.93 mg  
Vitamin B-12 0 µg 0%
Vitamin B-12, added 0 µg  
Vitamin A, RAE 0.57 µg  
Retinol 0 µg  
Carotene, beta 4.16 µg  
Carotene, alpha 0.12 µg  
Cryptoxanthin, beta 2.56 µg  
Vitamin A, IU 4382.3 IU 88%
Lycopene 0.03 µg  
Lutein + zeaxanthin 71.08 µg  
Vitamin E (alpha-tocopherol) 1.05 mg 5%
Vitamin E, added 0 mg  
Tocopherol, beta 0.03 mg  
Tocopherol, gamma 1.94 mg  
Tocopherol, delta 0.15 mg  
Tocotrienol, alpha 0 mg  
Tocotrienol, beta 0 mg  
Tocotrienol, gamma 0 mg  
Tocotrienol, delta 0 mg  
Vitamin D (D2 + D3) 0 µg  
Vitamin D 0 IU 0%
Vitamin K (phylloquinone) 0.24 µg 0%
Dihydrophylloquinone 0 µg  
Menaquinone-4 0.47 µg  
Lipids
Fatty acids, total saturated 3.38 g 17%
4:0 0 g  
6:0 0 g  
8:0 0 g  
10:0 0 g  
12:0 0 g  
13:0 0 g  
14:0 0 g  
15:0 0 g  
16:0 0.33 g  
17:0 0 g  
18:0 0.03 g  
20:0 0.01 g  
22:0 0.01 g  
24:0 0 g  
Fatty acids, total monounsaturated 5.72 g  
14:1 0 g  
15:1 0 g  
16:1 undifferentiated 0 g  
17:1 0 g  
18:1 undifferentiated 0.64 g  
18:1 c 0 g  
18:1 t 0 g  
20:1 0.04 g  
22:1 undifferentiated 0.04 g  
24:1 c 0.01 g  
Fatty acids, total polyunsaturated 2.65 g  
18:2 undifferentiated 1.33 g  
18:3 undifferentiated 0.3 g  
18:3 n-3 c,c,c (ALA) 0 g  
18:3 n-6 c,c,c 0 g  
18:4 0 g  
20:2 n-6 c,c 0 g  
20:3 undifferentiated 0 g  
20:4 undifferentiated 0 g  
20:5 n-3 (EPA) 0 g  
21:5 0 g  
22:4 0 g  
22:5 n-3 (DPA) 0 g  
22:6 n-3 (DHA) 0.02 g  
Fatty acids, total trans 0 g  
Fatty acids, total trans-monoenoic 0 g  
Cholesterol 69.46 mg 23%
Phytosterols 0.13 mg  
Amino Acids
Tryptophan 0.11 g  
Threonine 0.31 g  
Isoleucine 0.37 g  
Leucine 0.54 g  
Lysine 0.53 g  
Methionine 0.18 g  
Cystine 0.11 g  
Phenylalanine 0.37 g  
Tyrosine 0.2 g  
Valine 0.43 g  
Arginine 0.67 g  
Histidine 0.24 g  
Alanine 0.42 g  
Aspartic acid 0.79 g  
Glutamic acid 1.33 g  
Glycine 0.43 g  
Proline 0.49 g  
Serine 0.38 g  
Hydroxyproline 0 g  
Other
Alcohol, ethyl 0 g  
Caffeine 0 mg  
Theobromine 0 mg