Salmon and Quinoa Bowl: A Classic Heart Smart Meal

Why Heart Smart and Why This Dish

A Heart Smart diet focuses on foods that promote cardiovascular health: rich in omega-3 fatty acids, high in fibre, low in saturated fats, and abundant in antioxidants. Studies show that such dietary patterns can reduce LDL cholesterol, lower blood pressure, and decrease the risk of heart disease (American Heart Association, 2023).

This Salmon and Quinoa Bowl embodies the Heart Smart philosophy. Omega-3-rich salmon supports heart function and anti-inflammatory benefits. Quinoa provides plant-based protein and fibre, while leafy greens and vegetables supply essential vitamins and minerals. The result is a nutrient-packed, flavourful bowl that nourishes the heart and pleases the palate.

Recipe: Salmon and Quinoa Bowl

Ingredients

(Serves 2)

• 2 salmon fillets, 180 g / 6 oz each

• 150 g / ¾ cup quinoa

• 300 ml / 1 ¼ cups water or vegetable stock

• 100 g / 3.5 oz baby spinach

• 1 red bell pepper, sliced (150 g / 5 oz)

• 1 small carrot, julienned (70 g / 2.5 oz)

• 1 tbsp olive oil (15 ml / 0.5 fl oz)

• 1 tsp lemon zest (2 g / 0.07 oz)

• 1 tbsp lemon juice (15 ml / 0.5 fl oz)

• Salt and black pepper to taste

• Optional: 1 tsp sesame seeds (3 g / 0.1 oz)

Method

1. Rinse quinoa and cook in water or vegetable stock for 15 minutes, until fluffy.

2. Preheat oven to 200°C / 400°F. Place salmon fillets on a baking tray, drizzle with olive oil, lemon juice, and season with salt and pepper. Bake for 12–15 minutes, until cooked through.

3. While salmon cooks, sauté bell pepper and carrot lightly in a non-stick pan for 3–4 minutes until slightly tender but still crisp.

4. Assemble bowls: quinoa as the base, topped with spinach, vegetables, and salmon. Sprinkle with lemon zest and sesame seeds. Serve immediately.

Nutritional Information

(per serving, approximate)

• Calories: 450 kcal

• Protein: 36 g

• Fat: 20 g

• Saturated Fat: 3 g

• Carbohydrates: 32 g

• Fibre: 6 g

• Sodium: 420 mg

How This Dish Fits Heart Smart

Salmon provides high-quality protein and omega-3 fatty acids that support cardiovascular health. Quinoa offers fibre and micronutrients that help regulate cholesterol. Olive oil delivers monounsaturated fats, reducing LDL levels. Combined with colourful vegetables rich in antioxidants, this dish aligns perfectly with a heart-conscious lifestyle.

Culinary Notes and Variations

• Swap quinoa for brown rice or barley if preferred.

• Add avocado slices for extra heart-healthy fats.

• For more flavour, include fresh herbs such as dill or parsley.

Artistic interpretation - details may differ from the actual.