SALMON AND QUINOA PILAF WITH PEAS AND LEMON

SALMON AND QUINOA PILAF WITH PEAS AND LEMON

Salmon And Quinoa Pilaf With Peas And Lemon 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 and 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. This Salmon And Quinoa Pilaf With Peas And Lemon is made with its high nutrient profile and gentle seasoning, which 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

Seafood Main

INGREDIENTS

There are the following ingredients for Salmon And Quinoa Pilaf With Peas And Lemon:

• 100 grams | 3.53 ounces | cooked salmon, flaked
• 46 grams | 1.62 ounces | ¼ cup cooked quinoa
• 80 grams | 2.82 ounces | ½ cup peas
• 5 millilitres | 0.17 fluid ounces | 1 teaspoon olive oil
• 30 grams | 0.01 ounces | ¼ teaspoon lemon pepper seasoning

FULL NUTRITIONAL INFORMATION

• Calories: 365 kilocalories
• Fat: 18.8 grams
• Saturated Fat: 4.0 grams
• Carbohydrate: 20.6 grams
• Sugar: 4.4 grams
• Fibre: 5.0 grams
• Sodium: 108 milligrams
• Protein: 28.1 grams
• Calcium: 53 milligrams
• Potassium: 549 milligrams
• Iron: 3.0 milligrams

PREPARATION

These steps are followed for the preparation of Salmon And Quinoa Pilaf With Peas And Lemon:

• 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.

PREPARATION TIME

8 minutes

COOKING TIME

7 minutes

TIPS

Here are some helpful tips for Salmon And Quinoa Pilaf With Peas And Lemon:

• 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, so 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

• Refrigerate: 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.