This dish marries the sweetness of salmon to the nutty taste of toasted quinoa. The result is a salad that can become a dinner or lunch. If arugula is difficult to find, you can substitute it with baby spinach and 1 teaspoon dried tarragon. Each serving contains 1,070 milligrams of omega-3s and is great way to get in the recommended daily amount of this essential fat.
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1 cup quinoa
Olive oil cooking spray
¼ teaspoon kosher salt
½ pound wild salmon fillet
1 ½ cup chopped arugula leaves, washed and dried
1 cup cherry tomatoes, halved (6 ounces)
1 garlic clove, minced
2 ½ tablespoons white wine vinegar
2 teaspoons extra virgin olive oil
Freshly ground pepper
¼ cup crumbled reduced-fat feta cheese
- Wash the quinoa in a fine sieve under cold running water. Drain well.
- Coat a nonstick saucepan with cooking spray. Add the quinoa and lightly toast over medium heat for 2 minutes.
- Add 2 cups water and the salt. Bring to a boil, lower the heat, cover and simmer for 15 minutes, or until the liquid is absorbed. Remove from heat.
- Fluff with a fork and place in a bowl to cool.
- Coat a sauté pan with cooking spray. Cook the salmon skin side up for 6 minutes over medium heat. Turn the salmon over and continue to cook until the fish is opaque and flakes easily when tested with the point of a knife. Remove from the pan and discard the skin. Cool and cut into bite-sized pieces.
- Add to the quinoa along with the arugula and tomatoes.
- Combine the garlic, vinegar, oil and a generous grinding of pepper. Toss with the quinoa salad. Top with feta.
- Chill and serve.
Nutritional information per serving
Total fat 9 g
Saturated fat 1.5 g
Protein 19 g
Carbohydrates 32 g
Dietary fiber 3 g
Cholesterol 34 mg
Sodium 278 mg
Potassium 718 mg