Dr. Jason Richardson, MD | Weight Loss Surgery Arizona - Bariatric Recipe - Baked Salmon with Steamed Broccoli and Quinoa

Bariatric Recipe

Baked Salmon with Steamed Broccoli and Quinoa

Posted: 10/4/23Updated: 10/4/23By Jason Richardson, MD

Are you looking for a tasty meal to help with your weight loss journey? This recipe is packed with protein from the salmon and fiber from the vegetables. The broccoli gives it a nice crunch. Plus, it's low in fat and carbohydrates, making it a meal contender for anyone looking to watch their weight. Before trying any diet or recipe, you should make sure that it is approved for you by your own qualified healthcare provider.

500 calories over multiple servings

Ingredients:

6 ounces salmon fillet - 310 calories

1 cup broccoli florets - 30 calories

1/2 cup quinoa - 110 calories

1 teaspoon olive oil - 40 calories

2 tablespoon lemon juice - 5 calories

1/2 teaspoon garlic powder - 5 calories

Salt and pepper to taste

Fresh parsley or dill for garnish

This recipe is already low in calories. If you want to lower the calories even further, then minimize the amount of the following ingredients:

Oil

You could also consider using a lower fat fish like tilapia

You should make sure that any diet or recipe is approved for you by your own qualified healthcare provider. Do not consume more than ½ cup of food during any single meal, and stop eating and drinking before that amount if you start feeling full or uncomfortable.

Instructions:

Preheat your oven to 400°F.
Prepare the quinoa by rinsing it in a strainer under cold water until the water runs clear. In a medium saucepan, add 1 cup of water, 1/2 teaspoon of salt, and bring it to a boil. Stir in the quinoa and let it simmer for about 15 minutes or until it's tender and all the liquid is absorbed. Turn off the heat and let it sit for another 5 minutes before fluffing it up with a fork.
While the quinoa is cooking, steam the broccoli. Cut the broccoli into florets and place them in a steamer basket over boiling water. Cover the pot with a lid and steam for about 5-7 minutes or until they are tender but still crisp. Season with salt and pepper to taste.
Prepare the salmon. Place the salmon fillet on a baking sheet lined with parchment paper. Rub a very small amout of olive oil on top of the salmon, then sprinkle 1/2 teaspoon of garlic powder and season with salt and pepper to taste.
Bake the salmon in the preheated oven for about 12-15 minutes or until it flakes easily with a fork. Squeeze the other 1 tablespoon of lemon juice evenly on the salmon. Garnish with fresh parsley or dill.
Plate the baked salmon alongside the steamed broccoli and cooked quinoa.

Enjoy!

Google Sites

Report abuse

Bariatric Recipe

Baked Salmon with Steamed Broccoli and Quinoa

Ingredients:

Instructions:

Please call 480-485-8585 for a consultation