A salmon fillet baked with lemon, with quinoa and asparagus. Twenty minutes.
Fish is done at 63 C (145 F) in the thickest part, the USDA safe minimum, when it flakes with a fork. The salmon is measured cooked; start with about 170 g raw. Quinoa is measured cooked; 150 g cooked is about 50 g dry.
- Ready in20 minutes
- Prep5 min
- Cook15 min
- Serves1
Ingredients
- 140 g salmon fillet (cooked weight)
- 170 g quinoa (cooked weight)
- 150 g asparagus
- 10 g lemon or lime juice
- 6 g olive oil
Method
- Heat the oven to 200 C (400 F). Put the salmon on a lined tray, rub with the olive oil, season, and squeeze half the lemon over.
- Bake for 12 to 14 minutes until it flakes and reaches 63 C inside.
- Snap the woody ends off the asparagus and steam or boil it for three to four minutes.
- Warm the quinoa, squeeze the rest of the lemon over the asparagus, and serve everything together.
What this plate gives you
A 140 g salmon fillet gives about 31 g of the 42 g of protein and most of the 27 g of fat, which is the oily-fish fat the plate is chosen for; the quinoa adds 6 g of protein and, with the asparagus, the 8 g of fibre. At 578 calories it is a little under 30 percent of a 2,000-calorie day. Salmon is done at 63 C, when it flakes but is still pink in the centre; twelve minutes at 200 C for a fillet this size.
Swaps
- Trout for the salmon: about the same numbers.
- Brown rice for the quinoa: a few grams less protein.
- Green beans for the asparagus: the same numbers, most of the year.
Keeping it
Cooked salmon keeps three to four days in the fridge and is the salmon in the rice bowl and the toast. Do not reheat it twice.
