SALMON QUINOA GARDEN PILAF

SALMON QUINOA GARDEN PILAF

Salmon Quinoa Garden Pilaf is a light yet satisfying dish that pairs flaked salmon with fluffy Quinoa and sweet green peas, brought together with lemon pepper and a drizzle of olive oil. This vibrant combination offers a balance of lean protein, fibre and essential fatty acids, making it perfect for a wholesome lunch or dinner. The dish comes together quickly, using minimal ingredients and delivers fresh, garden-inspired flavours. Quinoa provides a nutty base while the peas offer a pop of sweetness, complementing the tender flakes of omega-3-rich salmon. With its high nutrient profile and gentle seasoning, this pilaf is both energising and easy on the digestive system. Whether served warm or chilled, it’s a clean and protein-packed option that suits busy weekdays or a refreshing weekend meal.

RECIPE CATEGORY

Lunch

SERVING SIZE

1

CUISINE

Mediterranean

PREPARATION/TECHNIQUES

One-Pot Wonders, Sauté, Simmer

OCCASION/HOLIDAY

Spring, Summer, Picnic, Family Reunion, Graduation, Easter

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, Low Fat, High Fibre, Quick & Easy, Low/No Sugar

DISH TYPE

Stuffing / Dressing

INGREDIENTS

• 100 g salmon, flaked (cooked or poached)

• ¼ cup cooked Quinoa

• ½ cup peas (fresh or frozen)

• 1 tablespoon olive oil

• ¼ tablespoon lemon pepper seasoning

FULL NUTRITIONAL INFORMATION

• Calories: 444.9 kilocalories

• Fat: 28.1 grams

• Saturated Fat: 5.1 grams

• Carbohydrates: 21.0 grams

• Sugar: 4.5 grams

• Fibre: 5.5 grams

• Sodium: 66.4milligrams

• Protein: 26.4 grams

• Cholesterol: 55 milligrams

• Calcium: 46 milligrams

• Potassium: 627.1 milligrams

• Iron: 2.5 milligrams

• Vitamin D: 11 milligrams

PREPARATION

These steps are followed for the preparation of Salmon Quinoa Garden Pilaf:

• Prepare The Peas: In a small saucepan, bring water to a gentle boil. Add peas and cook for 2 to 3 minutes until bright green and tender. Drain and set aside.

• Flake The Salmon: If using cooked salmon, gently break it into bite-sized flakes. For raw fillets, steam or pan-cook until opaque, then flake.

• Warm The Quinoa: In a non-stick skillet over medium heat, add olive oil and stir in the cooked Quinoa. Sauté for 1 to 2 minutes to warm through.

• Combine Ingredients: Add the cooked peas and flaked salmon to the skillet. Gently fold everything together, being careful not to break up the fish too much.

• Season And Serve: Sprinkle with lemon pepper, toss lightly and remove from heat. Serve warm or allow to cool for a refreshing salad-style pilaf.

PREP TIME

8 minutes

COOKING TIME

7 minutes

TIPS

• Use Pre-Cooked or Leftover Salmon: This can significantly reduce your preparation time, making it easier to whip up a meal quickly.

• Rinse Quinoa Thoroughly: Before cooking Quinoa, rinse it under cold water to remove its bitter outer coating, which enhances the flavour.

• Utilise a Non-Stick Pan: Using a non-stick pan can simplify the sautéing process and decrease the amount of oil needed, making your dish healthier.

• Frozen Peas: There’s no need to defrost frozen peas before boiling; you can add them directly to the pot, saving time and effort.

• Add Fresh Lemon Zest: For an extra burst of citrus flavour, incorporate fresh lemon zest into your dish. It can elevate the overall taste profile.

VARIATIONS

• Swap The Protein: Try flaked trout or smoked mackerel for different textures and flavours.

• Add Vegetables: Mix in chopped spinach, diced red onion or grilled courgette for added nutrients.

• Change The Grain: Substitute Quinoa with bulgur, farro or cooked couscous depending on preference or dietary needs.

• Boost Fibre: Add a spoonful of ground flaxseeds or chia to enhance omega-3 fatty acids and fibre content.

• Make It Spicy: Stir in a pinch of chilli flakes or a dash of harissa paste for heat.

PREPPING AND STORAGE

• Fridge: Store in an airtight container in the refrigerator for up to 3 days. Best enjoyed within 48 hours for maximum freshness.

• Freezer: Freeze the cooked quinoa-pea mixture separately for up to 2 months. Add fresh flaked salmon upon reheating for the best texture.

• Reheating: Warm gently on the stove or in the microwave with a splash of water to rehydrate the Quinoa. Avoid overcooking to prevent the salmon from drying out.