Скачать или смотреть Easy Salmon Bowl | Under 400 Calorie Healthy Dinner Idea

🍽️ Serves:


2 people


⏱️ Time:


Prep – 10 mins | Cook – 20 mins | Total – 30 mins


🔢 Nutrition (per serving):


Calories: ~365 kcal


Protein: ~28 g


Carbs: ~18 g


Fat: ~18 g

Ingredients


🐟 🐟 Salmon (190 kcal per serving)


🐟 2 salmon fillets – 100 g each


🫒 ½ tbsp olive oil (split between fillets)


🍋 1 tsp lemon juice


🧄 1 garlic clove, minced


🌶️ ¼ tsp paprika (optional)


🌿 ¼ tsp dried oregano or thyme


🧂 Salt & black pepper to taste


🥦 Steamed Vegetables (60 kcal per serving)


🥦 1 cup broccoli florets


🥕 ½ cup carrot slices


🌱 ½ cup green beans


🧂 Pinch of salt


🍚 Quinoa (55 kcal per serving)


🍚 2 tbsp uncooked quinoa (yields ¼ cup cooked) per person


💧 ½ cup water


🧂 Pinch of salt


✅ Total per serving: ~365 kcal


Method

Step 1 – Cook Quinoa


Rinse quinoa well under running water.


In a small saucepan, add quinoa, water, and a pinch of salt.


Bring to a boil, then reduce to low heat.


Cook until water is absorbed (~12–15 minutes).


Fluff with a fork and set aside.


Step 2 – Steam Vegetables


Heat water in a steamer or pot.


Add carrot slices first and steam for 3 minutes.


Add broccoli and beans, steam another 3–4 minutes.


Remove when just tender but still colorful.

Step 3 – Grill Salmon


In a bowl, mix olive oil, lemon juice, garlic, paprika, oregano, salt, and pepper.


Coat salmon fillets with marinade. Let sit 5 minutes.


Heat a grill pan (or non-stick pan) over medium heat.


Place salmon skin-side down and cook for 3–4 minutes per side, until golden and flaky.


Step 4 – Plate & Serve


Place a small scoop of fluffy quinoa on the plate.


Add a portion of steamed veggies.


Top with grilled salmon fillet.


Garnish with a lemon wedge for freshness.

For extra flavor: Mix quinoa with a handful of chopped herbs (parsley, cilantro, or dill).

For crunch: Add toasted almonds or pumpkin seeds on veggies.

Meal prep: This dish keeps well in the fridge for 2–3 days.Why it’s healthy & weight-friendly:

High protein (salmon + quinoa) → keeps you full longer.

Good fats from salmon and olive oil → heart-healthy omega-3s.

Fiber from quinoa and veggies → helps digestion.

No heavy sauces or frying → keeps calories controlled.

Chef’s Tips

For extra flavor: Mix quinoa with a handful of chopped herbs (parsley, cilantro, or dill).

For crunch: Add toasted almonds or pumpkin seeds on veggies.

Meal prep: This dish keeps well in the fridge for 2–3 days.Why it’s healthy & weight-friendly:

High protein (salmon + quinoa) → keeps you full longer.

Good fats from salmon and olive oil → heart-healthy omega-3s.

Fiber from quinoa and veggies → helps digestion.

No heavy sauces or frying → keeps calories controlled.

Enjoy your balanced, high-protein, under 400 calorie meal — perfect for weight loss, clean eating, or light dinners!



grilled salmon recipe, healthy salmon recipe, salmon with quinoa, salmon and vegetables, under 400 calorie meals, low calorie salmon recipe, weight loss dinner ideas, clean eating salmon, high protein low calorie meals, salmon bowl recipe, quinoa dinner recipe, healthy meal prep ideas, easy salmon recipe for dinner, light dinner ideas, steamed vegetables recipe, salmon with broccoli and carrots, diet friendly salmon recipe, salmon weight loss meals, quick healthy salmon recipe, balanced diet recipes


Grilled Salmon with Steamed Veggies & Quinoa | Under 400 Calories


Healthy Salmon Dinner Under 400 Calories | Quick & Easy Recipe


Weight Loss Meal: Grilled Salmon with Quinoa & Veggies (Low Calorie)


Clean Eating Recipe | Salmon with Steamed Vegetables & Quinoa


High Protein Low Calorie Meal | Grilled Salmon & Veggies


Easy Salmon Bowl | Under 400 Calorie Healthy Dinner Idea


Balanced Diet Recipe | Grilled Salmon + Quinoa + Veggies