Warm salmon, tricolor quinoa and avocado bowl with pumpkin seeds
A main meal of 686 kcal per serving with 49.0 g of protein, 2.77 g of EPA+DHA and 11.0 g of fibre. No added sugar: the 2.2 g per serving come from quinoa, avocado and tomato.
This bowl is 686 kcal per serving: a complete main meal, not a light dish, and we would rather say so before you find it in the table. More than half of those calories come from the salmon and the olive oil. The table uses the USDA entry for wild salmon, already cooked: if the fillet you buy is farmed, the fat goes up and the protein drops slightly.
Ingredients
9 items- 2 salmon fillets (180 g each raw; about 150 g each once cooked)
- 185 g cooked tricolor quinoa (one cup)
- 150 g Hass avocado flesh (one medium)
- 60 g fresh spinach
- 60 g rocket
- 150 g cherry tomatoes
- 20 g dry-roasted unsalted pumpkin seeds
- 20 g extra virgin olive oil
- Lemon juice and fresh dill, to serve
Nutritional Information (per serving)
Step-by-Step Instructions
Cook the quinoa
If you cook it yourself, rinse it first and use twice its volume of water: 15 minutes, then 5 minutes resting covered. It yields about 185 g for every 100 g raw.
Sear the salmon
Pan over medium-high heat with a little of the oil, 3 to 4 minutes per side. Skin side down first, and do not move it until it releases on its own.
Build the base
Divide the spinach and rocket between two bowls and spoon the warm quinoa on top.
Assemble
Add the salmon, the avocado in slices and the cherry tomatoes halved.
Finish
Scatter the pumpkin seeds, drizzle the remaining oil and finish with lemon juice and dill.
Functional Health Synergy
- 49.0 g of protein per serving, from the salmon (38.2 g) and the pumpkin seeds
- 2.77 g of EPA and DHA per serving, from the 300 g of cooked salmon
- 11.0 g of fibre per serving, from the avocado, quinoa and vegetables
- 2.2 g of sugar per serving and no added sugar
- 238 mg of magnesium and 3.9 mg of zinc per serving
- 686 kcal per serving: the highest-calorie dish in the collection, and its composition explains why
Individual results may vary. Claims regarding weight loss and metabolic improvements depend on each patient's individual physiological response, their nutrition plan, and medical evaluation.
Discover more about this recipe
Salmon
150 g once cooked bring 38.2 g of protein and, above all, 1.38 g of EPA and DHA: the highest marine omega-3 concentration in the collection. The figure is calculated from the USDA entry for cooked wild salmon.
Quinoa
120 kcal and 4.4 g of protein per 100 g cooked, with 2.8 g of fibre. It is weighed cooked because that is how it is eaten: raw, it triples its weight when hydrated.
Avocado
Half a medium avocado is 240 kcal and 22 g of fat, alongside 10 g of fibre. It is the second reason behind the dish's calorie profile, after the salmon.
Pumpkin seeds
Twenty grams bring 5.97 g of protein, 1.3 g of fibre and 55 mg of magnesium. Dry-roasted and unsalted, they go in at the end so they keep their bite.