Vitality Bowl with Oven-Baked Salmon, Quinoa and Sweet Potato
Ingredients for 2 servings:
- 120g (approx. 1/2 cup) quinoa
- 375g (approx. 13 oz) salmon
- 1/2 avocado
- 150g (approx. 1 cup) tomatoes
- 2 spring onions
- 2 handfuls pumpkin seeds
- 1 large sweet potato
- 2 tbsp canola oilk (rapeseed oil)
- fresh herbs (e.g. rosemary)
- 3 garlic cloves
- 100 g (approx. 3 1/2 oz) arugula
- Preheat the oven to 180°C (350 °F) top and bottom heat.
- Peel the garlic cloves and place them together with the rosemary sprigs in a baking dish. If you don’t have rosemary, simply season the salmon with the herbs.
- Place the salmon on top of the garlic, skin side up and drizzle with 2 tbsp canola oil. Important: The skin must face upwards. This makes it easy to remove after baking and keeps the salmon juicy without covering the baking dish.
- Wash / Peel the sweet potato and cut into fries.
- Bake the salmon and sweet potato for about 30 minutes with the sweet potato fries next to the baking dish.
- Meanwhile, rinse the quinoa thoroughly and cook in a pot for about 15 minutes until tender.
- Wash the tomatoes, spring onions and arugula. Pit and peel the avocado. Slice the tomatoes and avocado.
- Once the salmon, quinoa and sweet potato are ready, arrange everything on plates.
- Garnish with spring onions and pumpkin seeds
- Your colorful vitality bowl is ready to enjoy!
Sources:
Hill, E. B., Reisdorph, R. M., Rasolofomanana-Rajery, S., Michel, C., Khajeh-Sharafabadi, M., Doenges, K. A., Weaver, N., Quinn, K., Sutliff, A. K., Tang, M., Borengasser, S. J., Frank, D. N., O’Connor, L. E., Campbell, W. W., Krebs, N. F., Hendricks, A. E., & Reisdorph, N. A. (2024). Salmon Food-Specific Compounds and Their Metabolites Increase in Human Plasma and Are Associated with Cardiometabolic Health Indicators Following a Mediterranean-Style Diet Intervention. The Journal of Nutrition, 154(1), 26–40. Sources
Utri-Khodadady, Z., & Głąbska, D. (2024). Effects of Increasing Farmed Salmon Intake to the Recommended Fish-Intake Amounts on Lipid Profile in Young Women: An 8-Week Intervention Study. Nutrients, 16(23), 4051. Sources
