Herb Pesto Salmon & Quinoa Kale Salad Recipe. Salmon is considered one of the most healthy foods on earth. This popular fatty loaded fish is full of nutrients and may also reduce danger factors for a number of diseases. In addition, it’s tasty and available everywhere.
No.1 Amazing health benefit of Salmon: Rich in Omega-3 Fatty Acids
Salmon is one of the best sources of the long-chain omega-3 fatty acids EPA and DHA.
A 3.5-ounce (100-gram) portion of farmed salmon has 2.3 grams of long-chain omega-3 fatty acids, while the same portion of wild salmon contains 2.6 grams.
Unlike most other fats, omega-3 fats are considered “essential,” meaning you must get them from your diet since your body can’t create them.
Although there is no recommended daily intake (RDI) of omega-3 fatty acids, many health organizations recommend that healthy adults get a minimum of 250–500 mg of combined EPA and DHA per day.
EPA and DHA have been credited with several health benefits, such as decreasing inflammation, lowering blood pressure, reducing the risk of cancer, and improving the function of the cells that line your arteries.
A 2012 analysis of 16 controlled studies found that taking 0.45–4.5 grams of omega-3 fatty acids per day led to significant improvements in arterial function.
What’s more, studies have shown that getting these omega-3 fats from fish increases levels in your body just as effectively as supplementing with fish oil capsules.
As for how much fish to eat, consuming at least two servings of salmon per week can help meet your omega-3 fatty acid needs.[1]
If you like the Herb Pesto Salmon Recipe, please leave a comment below.
Please leave a star rating above if you try this recipe.
Herb Pesto Salmon
Equipment
- Non-stick aluminum foil
- Baking Sheet
- Large Stockpot
- large serving bowl
Ingredients
Herb Pesto Salmon
- 1 lemon for juice
- 3 tablespoons pesto sauce basil
- 2 tablespoons Dijon mustard
- 4 salmon fillets 1 1/2 lb, skin removed
- 1/2 teaspoon pink salt or kosher salt
- 1/4 teaspoon pepper
Quinoa-Kale Salad
- 1 cup quinoa
- 2 1/4 cups chicken stock or broth
- 5 cups kale fresh, finely chopped
- 1/2 cup Caesar dressing divided
- 1/4 teaspoon pink salt or kosher salt
- 1/4 teaspoon pepper
- 1/2 cup feta cheese crumbled
Instructions
Prep
- Preheat oven to 375°F. Line baking sheet with foil.
- Squeeze lemon for juice (1 teaspoon).
- Check fish for bones.
Herb Pesto Salmon
- Combine pesto, Dijon mustard, and lemon juice. Season fish with salt and pepper. Place on a baking sheet (wash hands).
- Top each fillet evenly with pesto mixture
- Bake 14–16 minutes and until opaque and separates easily.
Quinoa-Kale Salad
- Place stock and quinoa in a large stockpot and bring to a boil. Cover and reduce heat to low. Simmer 15 minutes. Meanwhile, remove stems from kale, then chop leaves.
- Stir kale into quinoa and cover. Cook 8 more minutes. Transfer mixture to a large serving bowl. Fluff with a fork and let stand to cool slightly.
- Stir in 1/4 cup dressing, salt, and pepper. Drizzle remaining 1/4 cup dressing over top and sprinkle with cheese.
Video
Notes
Always check fish for bones and cook to an internal temperature of 145°F. Preheat oven.
Prepare quinoa through step 1 and begin to simmer (5 minutes)
Prepare salmon and begin to bake (5 minutes)
Complete quinoa and serve (20 minutes)
Complete your meal with fresh asparagus, gluten-free bread, and pudding for dessert.
Quinoa (keen-wa) has a light, crunchy texture and slightly nutty flavor.