Grumpy and out of sorts? Reel in this fanciful meal. Research suggests that people who eat more fish are less at risk of suffering from major depressive disorder. It’s likely that the mega-healthy omega-3 fats as well as nutrients like vitamin D in swimmers such as salmon work to hardwire our brains for happiness. What’s more, eating quality carbs like quinoa can raise the production of “I rock” serotonin in your brain.
Slow Roasted Salmon with Cultured Avocado Sauce
Ingredients
- 1 cup (250 mL) quinoa
- 4 - 5 to 6 oz (140 to 170 g) wild salmon fillets
- 3/4 cup (180 mL) plain kefir
- 1 avocado
- Juice of 1/2 lemon
- 1 garlic clove, minced
- 1/3 cup (80 mL) chopped fresh dill
- 1/4 tsp (1 mL) salt
- 2 cups (500 mL) arugula
- 1 tsp (5 mL) red wine vinegar
- 2 Tbsp (30 mL) chopped chives
Nutrition
Per serving:
- calories500
- protein40g
- fat23g
- saturated fat4g
- trans fat0g
- carbohydrates35g
- sugars2g
- fibre7g
- sodium389mg
Directions
01
In medium saucepan, place quinoa, a pinch of salt, and 1 3/4 cups (435 mL) water. Bring to a boil, reduce heat to medium-low, and simmer, covered, until water has been absorbed and quinoa is tender, about 12 minutes. Remove from heat, let sit covered for 5 minutes, and then fluff with fork.
02
Preheat oven to 300 F (150 C). Season salmon with salt and pepper, and place skin-side down on parchment paper-lined baking sheet. Bake fish for 15 minutes, or until just barely cooked through in the thickest part of the flesh.
03
To make sauce, in blender container, place kefir, avocado, lemon juice, garlic, dill, and salt, and blend until smooth. Toss arugula with red wine vinegar and a pinch of salt.
04
Divide quinoa among 4 serving plates and top with arugula, salmon, and avocado sauce. Sprinkle chives overtop.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
