Your Life Your Health: Black Pepper Salmon with Intermountain Health

Black Pepper & Fennel Salmon
with Vegetable Quinoa

Yield: 5 Servings

Salmon Ingredients:
5 each Atlantic Salmon, 4oz portion
5 tsp. Olive Oil
1¼ tsp. Whole Fennel Seed
½ tsp. Cracked Black Pepper
¼ tsp. Kosher Salt
½ cup White Wine
½ cup Water

Vegetable Quinoa Ingredients:
5 cups White Quinoa, Rinsed
2 cups Water
1 tbsp. Vegetable Base
1 tbsp. Olive Oil
2 tsp. Fresh Garlic, Diced
¼ cup Yellow Onion, Diced
¼ cup Carrot, Peeled & Diced
1 tbsp. Fresh Fennel, Chopped
1 tsp. Fresh Thyme, Chopped
2 tsp. Black Pepper
1 cup Garbanzo Beans, Drained
1 cup Fresh Tomatoes, Chopped
1 cup Fresh Baby Spinach

Garlic Broccoli Ingredients:
2½ tsp. Olive Oil
1 tbsp. Fresh Garlic, Chopped
2 tbsp. Water
5 cups Fresh Broccoli Florettes

Preparations:
1. On a sheet pan, brush olive oil over salmon, lightly season with spices, pour the wine and water on the sheet pan.
2. Bake at 350F for 10-12 minutes, or until an internal temperature of 145F is reached.

Vegetable Quinoa:
3. In a nonstick pan coated with cooking spray, toast quinoa over medium heat until lightly browned, stirring occasionally.
4. Add water and vegetable base; bring to a boil. Reduce heat; simmer, uncovered, for 12-15 minutes or until liquid is absorbed.
5. Meanwhile, heat oil in a large skillet on medium heat. Add garlic, onion and carrots; sauté for 3 minutes.
6. Add the fennel, thyme, black pepper, and beans; cook and stir until the vegetables are tender.
7. Add cooked quinoa, spinach, and fresh tomatoes; stir lightly until blended.

Garlic Broccoli:
8. Add oil to a pan over medium heat, add garlic and sauté until golden brown.
9. Add water, and cover to steam until tender.

Plate Assembly:
Per serving, place 1 cup of rice in a bowl, top with ¼ cup of each julienned vegetable, place cooked salmon on top of vegetables.
Drizzle chipotle mayonnaise and wasabi cream over salmon, garnish with green onion and sesame seeds.

450 Calories/ 500 mg Sodium/ 37.5% Cal/Fat