Healthy Week: Lunches {Baked Salmon with Brown Rice, Red Quinoa, and Zucchini}

Baked Salmon with Brown Rice, Red Quinoa, and Zucchini

It’s pretty well established that I love to cook. It’s also fairly well known that Erica can put away some food. So how am I able to cook like I do and stay somewhat under control health- and weight-wise? Because, in addition to exercise (I compete in triathlons and am currently training for my first half-marathon), I eat dishes like this salmon with rice and quinoa the rest of the time. I’m nowhere near perfect, and there’s a good 5-7, or 8, or 9, lbs I’d love to shed, but by pre-making healthy, satisfying meals like this to eat during the day, especially during the week, then I’m able to splurge a bit on the weekends. To me, this is balance, and it keeps me happy. Otherwise, I’d gorge all the time.

Healthy Week: Lunches {Baked Salmon with Brown Rice, Red Quinoa, and Zucchini}

  • 1 lb salmon (with the skin on)
  • good pinch each kosher or fine sea salt, fresh cracked pepper, and Old Bay seasoning
  • ¾ c brown rice
  • ¼ c red quinoa
  • olive oil (in an oil mister or cooking spray)
  • 1 large zucchini, diced
  • ½ t kosher salt

Preheat oven to 400F. Bring a large pot of water to boil.

Take a small baking pan and line it with aluminum foil for easy clean-up. Place the fish, skin side down, onto the foil and season well with salt, pepper, and Old Bay. Bake 15-20 minutes until just barely cooked through and the fish flakes easily with a fork. Remove from the oven to cool.

On a separate baking sheet, layer the zucchini in a single layer. Spray with olive oil and season with salt and pepper. Toss. Bake 15 minutes until cooked through.

To the boiling water add the brown rice. Boil 15 minutes and add the quinoa. Boil another 15 minutes. Using the lid of the pot, strain off the water, replace the lid, and let the rice/quinoa steam 10 minutes. Toss in the cooked zucchini and add the ½ t salt.

Parse out the rice and zucchini mixture into 5 containers. Divide the salmon (discard the skin) among the containers as well. Store in the fridge until ready to eat. To reheat, zap in the microwave 1 minute. Yields 5 servings.

~✿♥✿~

Check out my other Healthy Week Lunches!

Baked Salmon with Brown Rice, Red Quinoa, and Zucchini

Baked Salmon with Brown Rice, Red Quinoa, and Zucchini

Baked Salmon with Brown Rice, Red Quinoa, and Zucchini

Comments

Trackbacks

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>