Dinner: Pan-Seared Salmon with Garlic-Roasted Broccoli and Herbed Quinoa

🧾 Ingredients

For the Salmon:

• 2 skin-on salmon fillets (wild-caught if possible)

• 1 tbsp olive oil

• 1 clove garlic, grated or finely minced

• Juice of ½ lemon

• Salt + cracked black pepper

For the Broccoli:

• 1 head broccoli, cut into long florets

• 1 tsp olive oil

• ½ tsp garlic powder

• Salt, pepper, pinch of chili flakes (optional)

For the Quinoa:

• ½ cup quinoa, rinsed

• 1 cup chicken or veggie broth (or water with a bouillon cube)

• 2 tbsp chopped parsley (or cilantro/basil)

• 1 tsp olive oil

• Squeeze of lemon

🍳 Method

1. Cook the Quinoa
   Combine quinoa and broth. Bring to boil, then cover and simmer for 15 mins. Remove from heat, fluff, stir in herbs, olive oil, lemon juice, and season lightly.

2. Roast the Broccoli
   Preheat oven to 425°F. Toss broccoli with olive oil, garlic powder, salt, pepper, and chili flakes. Roast for 15–18 mins until crisped and lightly browned.

3. Sear the Salmon
   Pat salmon dry. Season with salt, pepper, garlic, and lemon juice. Heat oil in a skillet on medium-high. Place salmon skin-side down, press gently, and sear 3–4 mins. Flip, cook another 2 mins or until just cooked through.

🧠 Why It Works

• Omega-3s from salmon support recovery and reduce inflammation

• Broccoli’s fiber and antioxidants aid digestion and immunity

• Quinoa adds complete plant-based protein and magnesium

• Keeps you full and fueled, without feeling heavy