Continuing our journey through the 6-Week Summer Fitness Challenge, it’s important to incorporate a variety of protein sources into our diet. This week, we’re highlighting a light and refreshing fish dish perfect for summer: Grilled Salmon with Avocado Salsa and Quinoa Salad. This meal is quick to prepare, bursting with flavour, and packed with nutrients, making it an excellent choice for anyone looking to maintain a balanced diet during the warmer months.
Ingredients:
2 servings
- Salmon Fillets: 2 (about 150g each), skin on
- Quinoa: 100g, rinsed
- Avocado: 1, ripe, diced
- Cherry Tomatoes: 100g, halved
- Red Onion: 1 small, finely chopped
- Lime: 1, juice and zest
- Coriander: A handful, chopped
- Olive Oil: 2 tablespoons
- Salt and Pepper: to taste
Instructions:
- Cook the Quinoa:
- In a small saucepan, bring 200ml of water to a boil. Add the rinsed quinoa, reduce to a simmer, cover, and let cook for about 15 minutes or until all water is absorbed. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork.
- Prepare the Avocado Salsa:
- In a medium bowl, combine the diced avocado, halved cherry tomatoes, chopped red onion, juice and zest of one lime, and coriander. Drizzle with a tablespoon of olive oil, season with salt and pepper, and gently toss to mix. Set aside to let the flavours meld.
- Grill the Salmon:
- Preheat your grill to medium-high heat. Brush the salmon fillets with olive oil and season with salt and pepper. Place the salmon, skin side down, on the grill. Cook for about 6-7 minutes on each side or until the salmon is cooked through and the skin is crispy.
- Assemble the Dish:
- Spoon a generous amount of fluffy quinoa onto each plate. Lay a grilled salmon fillet on top of the quinoa. Spoon the avocado salsa over the salmon, allowing some to spill onto the quinoa.
Nutritional Values (per serving)
- Calories: Approximately 600 kcal
- Protein: 38g
- Fat: 30g (healthy fats from avocado and salmon)
- Carbohydrates: 45g
- Fiber: 8g
- Sugar: 3g
Why This Dish is Great for the Challenge:
This grilled salmon dish offers a fantastic combination of high-quality protein, healthy fats, and complex carbohydrates. Salmon is rich in omega-3 fatty acids, which are essential for cardiovascular health and reducing inflammation. The quinoa provides a gluten-free source of protein and fiber, aiding digestion and satiety. Avocado adds a creamy texture and heart-healthy monounsaturated fats, while the fresh salsa components contribute vital vitamins and antioxidants.
Enjoy this delicious and nutritious meal after a workout or as a refreshing dinner to help meet your fitness goals during our Summer Challenge. It’s a perfect example of how healthy eating can be both simple and incredibly satisfying.
SUMMER CHALLENGE:
Join the Boogie Bounce Summer Challenge 2024 by downloading the Boogie Bounce mobile app, subscribing to our Youtube channel, and joining our Boogie Bounce Official at Home Facebook group, for more recipes and free weekly workouts!
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