Here’s a bodybuilder-friendly recipe for Baked Salmon with Quinoa and Steamed Asparagus, packed with high-quality protein, healthy fats, and nutrient-dense carbs to fuel muscle growth and recovery!
Ingredients
For the Salmon:
- 2 salmon fillets (6-8 oz each, skin-on or skinless)
- 1 tbsp olive oil (or avocado oil)
- 1 tsp garlic powder
- 1 tsp smoked paprika
- 1/2 tsp lemon zest (or 1 tbsp lemon juice)
- Salt and pepper (to taste)
For the Quinoa:
- 1/2 cup uncooked quinoa (white, red, or tri-color)
- 1 cup water or low-sodium chicken broth
- 1/4 tsp salt
For the Asparagus:
- 1 bunch asparagus (trimmed)
- 1 tsp olive oil
- 1/2 tsp garlic powder
- Salt and pepper (to taste)
Instructions
1. Bake the Salmon:
- Preheat the oven to 400°F (200°C).
- Pat the salmon fillets dry and place them on a parchment-lined baking sheet.
- Drizzle with olive oil, then season evenly with garlic powder, smoked paprika, lemon zest, salt, and pepper.
- Bake for 12-15 minutes, or until the salmon flakes easily with a fork.
2. Cook the Quinoa:
- Rinse the quinoa under cold water.
- In a small saucepan, combine quinoa, water/broth, and salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until fluffy.
3. Steam the Asparagus:
- Fill a pot with 1 inch of water and bring to a boil. Place asparagus in a steamer basket over the pot, cover, and steam for 4-5 minutes until tender-crisp.
- Toss steamed asparagus with olive oil, garlic powder, salt, and pepper.
4. Assemble the Meal:
- Divide the quinoa between two plates, top with salmon fillets, and serve with asparagus on the side.
Macros (Per Serving)
- Calories: ~500-550 kcal
- Protein: ~40g (salmon + quinoa)
- Carbs: ~30g (quinoa + asparagus)
- Fats: ~25g (salmon + olive oil)
Why This Meal is Great for Bodybuilders
- Omega-3 Fatty Acids: Salmon supports joint health and reduces inflammation.
- Complete Protein: Quinoa provides all essential amino acids for muscle repair.
- Fiber & Antioxidants: Asparagus aids digestion and is rich in vitamins A, C, and K.
- Balanced Macros: Perfect ratio of protein, carbs, and fats for muscle growth and energy.
Pro Tips
- Meal Prep: Bake multiple salmon fillets and cook quinoa in bulk for quick weekday meals.
- Boost Flavor: Add a squeeze of fresh lemon juice or a sprinkle of dill over the salmon.
- Add More Veggies: Serve with roasted cherry tomatoes or sautéed spinach.
- Lower Carbs: Swap quinoa for cauliflower rice to reduce carbs.
Enjoy this clean, protein-rich meal to crush your goals! 🐟🌱💪