Ginger Lime Wild Salmon with an Herbed Quinoa Crust

HomeClinics & ProgramsELLICSR KitchenGinger Lime Wild Salmon with an Herbed Quinoa Crust

Skill Level	Easy

Preparation Time	10 minutes	Total Time	35 minutes
Servings	4	Cost Per Serving	$4.10

4	Fillets of wild salmon, about 3 to 4oz each (this will work with any fish, check out seachoice.org to find a sustainable seafood option)
1/2 cup	Quinoa
1/4 cup	Ginger, grated
2	Limes
1 tbsp	Honey
1/4 cup	Tarragon (or any herb of your preference), roughly chopped
1/4 cup	Parsley, roughly chopped
1	Shallot (or tbsp of red onion), finely chopped
1 tsp	Fresh Red Chili (optional)
1 tbsp	Olive Oil
To taste	Sea Salt

Preheat the Oven to 400 degrees F.
Rinse ½ cup of quinoa well under cold water. Place 1 cup of water in a small pot and bring to a boil. Add quinoa to the pot, cover with lid and reduce the heat to low. Simmer for about 15 minutes. Remove from heat and drain excess water. Refrigerate quinoa until ready to use.
Remove the zest of one lime and set aside.
Squeeze the grated ginger over a bowl until all the juice comes out and discard the pulp. Add the juice of one lime, honey, 1 tsp of olive oil and a pinch of sea salt to the bowl. Mix marinade well and pour over your salmon fillets, making sure to rub it all over. Remove the fish from the marinade after 15 minutes or less (the acid from the lime juice will begin to cook the fish if it is left in longer than 15 minutes)
In a separate bowl, combine your cooked quinoa, lime zest, minced shallot, tarragon, parsley, red chili (optional) and two tsp of olive oil. Season with a little sea salt.
Place your salmon fillets skin-side down in a baking dish. Spread about a quarter of your quinoa mixture on top of each salmon fillet, making sure to cover the top evenly, and pressing down so that the quinoa crust is about a ¼ inch in thickness.
Pour remaining marinade into the baking dish.
Bake in the oven. Bake a 1 ½ to 2 inch thick salmon fillet for about 20 minutes; add 10 minutes for every inch thicker.
Serve with a slice of lime.

PDF link to nutrition facts table for Ginger Lime Wild Salmon with an Herbed Quinoa Crust

Why is vitamin D so important? It is needed to absorb calcium and phosphorus, which are required for strong bones. Vitamin D also helps reduce overall inflammation, improves muscle strength and increases immune function.
Fatty fish such as trout, salmon and mackerel are excellent sources of vitamin D. For example, a 3 ounce serving (about the size of your palm or a computer mouse) of steelhead trout contains 500 IU of vitamin D which is 67-100% of what most of us need in a day. A 3 ounce serving of salmon provides 447 IU of vitamin D, Other vitamin D sources include egg yolks, fortified milk and milk alternatives, mushrooms and margarine.
Vitamin D has been making headlines because several research studies suggest that higher vitamin D intakes and higher blood levels may reduce risk of colorectal cancer. There are also studies that show no effect of vitamin D on cancer risk. Many studies have looked at vitamin D and calcium together, so it is unclear which nutrient provides the health benefits, or if it is both in combination.
The take home message: meet the recommendations for nutrients without going over the safe upper limits. The amounts you need each day depend on your age and sex. For adults, recommended intake of calcium ranges from 1000 – 1300 mg per day, with an upper limit of 2000 – 3000 mg per day. For vitamin D, the recommended range is 600 – 800 IU per day with an upper limit of 1000 IU.