Quinoa Salmon Protein Bowl
Seared salmon fillet over quinoa with avocado, edamame, and a soy-ginger glaze. 44g protein with heart-healthy omega-3s in every bite.
PROTEÍNA 44g
CALORÍAS 540
RATIO P:E 0.8
TIEMPO 30m
PORCIONES 4
P:E 0.8
DENSIDAD ÉLITE LISTA DE INGREDIENTES
ORIGINAL
VEGAN SWAP
4 salmon fillets (6 oz each) 44G PROTEIN
2 cups dry quinoa CARB BASE
1 cup shelled edamame FLAVOR
2 avocados, sliced PRODUCE
2 tbsp soy sauce FLAVOR
1 tbsp honey FLAVOR
1 tsp fresh ginger, grated FLAVOR
1 clove garlic, minced FLAVOR
1 tbsp rice vinegar FLAVOR
1 tbsp sesame oil FLAVOR
Sesame seeds and green onions for garnish FLAVOR
LOGÍSTICA DE PREPARACIÓN
- Almacenamiento: Store quinoa and salmon together for up to 3 days. Keep avocado separate.
- Preparación en lote: Salmon + quinoa + edamame = three complete protein sources in one bowl.
- Recalentar: Microwave at 70% power for 90 seconds to avoid drying out the salmon.
PASOS DE EJECUCIÓN
01
HIGH HEAT SEAR
Cook quinoa according to package directions. Fluff and set aside.
02
HIGH HEAT SEAR
Make glaze: whisk soy sauce, honey, ginger, garlic, rice vinegar, and sesame oil.
03
HIGH HEAT SEAR
Pat salmon dry. Heat a skillet over medium-high heat with a drizzle of oil.
04
HIGH HEAT SEAR
Sear salmon skin-side up for 4 minutes. Flip and cook 3-4 more minutes until medium.
05
STEP 5
Brush salmon with glaze during the last minute of cooking.
06
STEP 6
Cook edamame according to package (microwave 3 minutes or boil 5 minutes).
07
STEP 7
Assemble bowls: quinoa base, salmon fillet, sliced avocado, and edamame. Drizzle remaining glaze. Top with sesame seeds and green onions.
CATEGORÍA PRINCIPAL
EXPLORAR MÁS One Pan ProteinPLANES DE EJECUCIÓN COMPLETOS
5-DAY HIGH PROTEIN MUSCLE GAIN PLAN ›LISTA DE COMPRAS
servings
- 4 salmon fillets (6 oz each)
- 2 cups dry quinoa
- 1 cup shelled edamame
- 2 avocados, sliced
- 2 tbsp soy sauce
- 1 tbsp honey
- 1 tsp fresh ginger, grated
- 1 clove garlic, minced
- 1 tbsp rice vinegar
- 1 tbsp sesame oil
- Sesame seeds and green onions for garnish