Ingredients for Salmon:
4 oz salmon fillet, skin on
1/2 tsp olive oil
Salt to taste
Black pepper, to taste
Ingredients the Quinoa Egg Fried Rice:
2 tbsp quinoa uncooked
1/4 cup water
1/2 tsp olive oil
1 large egg
1 tsp red onion, finely chopped
1 tsp green onion, chopped
1 tbsp fresh cilantro, chopped
1 small clove garlic, minced
Salt to taste
Black pepper to taste
Ingredients for the Sautéed Spinach:
1 cup fresh spinach (about 1 oz)
1/2 tsp olive oil
1 clove garlic, minced
Salt to taste
Black pepper to taste
Instructions for the Salmon:
Pat the salmon fillet dry with paper towels and season both sides with salt and black pepper.
Heat the pan with 1/2 tsp of olive oil in a non-stick skillet over medium-high heat until it shimmers. Place the salmon fillet skin-side down in the hot skillet. Press down lightly with a spatula to ensure the skin makes good contact with the pan.
Cook for about 3-4 minutes, until the skin is crispy and the salmon is cooked about three-quarters of the way through. Carefully flip the salmon and cook for an additional 2-3 minutes, or until the salmon is cooked through and flakes easily with a fork.
Remove from the pan and set aside and let rest for a minute or two.
Instructions for the Quinoa Egg Fried Rice:
Rinse the quinoa under cold water first. In a small saucepan, combine the quinoa and water. Bring to a boil over medium-high heat. Reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is tender and the water is absorbed. Fluff with a fork and set aside.
Prepare the Fried Rice in a small skillet or wok, heat 1/2 tsp of olive oil over medium-high heat. Add the red onion, green onion and garlic and sauté until fragrant and translucent, about 2-3 minutes.
Add the cooked quinoa to the skillet and stir to combine. Cook for 2-3 minutes to heat through. Now make a little hole in the middle and add the egg and scramble until fully cooked.
Mix everything together and cook for another 1-2 minutes. Season with salt and black pepper to taste.
Instructions for the Sautéed Spinach:
Heat the olive oil in a small skillet, heat 1/2 tsp of olive oil over medium heat. Add the minced garlic and sauté for about 30 seconds to 1 minute, until fragrant but not browned. Now add the spinach. Continue to sauté the spinach for about 1/2 minutes, until it is wilted and tender. Season with salt and black pepper to taste.
Macro Count (Approximate for Entire Meal):
Calories: 420
Protein: 42 grams
Fat: 18 grams
Carbohydrates: 25 grams
Fiber: 4 grams
Remember - The macro count can vary depending on the exact type and source of ingredients used. You can always adjust seasonings to taste. This meal is balanced with high protein, moderate healthy fats, and low carbohydrates.
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