Dinner: Salmon Buckwheat Bowl With Pesto
From C&J Nutrition [1]
Notes
Ingredients
- Pesto:
Makes about 3/4 cup pesto
- 1/4 cup roughly chopped walnuts
2 cloves fresh garlic
2 cups fresh basil
1 tablespoon lemon juice
1/2 cup extra virgin olive oil
1/4 teaspoon salt
1/4 teaspoon black pepper
- Buckwheat:
Makes 2 1/2 cups cooked buckwheat
- 2 1/2 cups water
1 1/4 cup toasted buckwheat groats (if using raw groats, toast over medium heat in medium skillet until fragrant, about 5 minutes)
1 teaspoon olive oil
- Salmon bowl:
- 8-ounce salmon filet
1 tablespoon lemon juice
1/4 teaspoon garlic powder
1/4 teaspoon salt
Black pepper to taste
2 teaspoons olive oil
1/2 cup sliced red bell pepper
1/2 cup sliced yellow onion
1/2 cup sliced zucchini
1 cup cooked buckwheat
1 tablespoon pesto
Directions
Pesto
- In a blender or food processor, pulse walnuts and garlic together until minced.
- Add basil and lemon juice and process again until minced.
- Drizzle in olive oil until and blend until fully incorporated.
- Stir in salt and black pepper to taste.
- Add 1 teaspoon of warm water to thin out pesto as needed.
- Reserve 1/4 cup for meals this week, then freeze the rest in ice cube trays).
Buckwheat
- Combine water, oil, and buckwheat in a medium saucepan.
- Bring to a boil, then reduce heat to simmer.
- Cover and cook for 10 minutes, or until buckwheat is tender.
- Drain off any excess liquid.
- Reserve 1 cup of buckwheat for Day 1 dinner, store 1 cup in the freezer in a zip-top airtight bag or freezer safe container, then refrigerate the remaining 1/2 cup for use later in the week.
Salmon bowl
- Preheat the broiler to high.
- Rub the top (nonskin) side of the salmon filet with lemon juice, garlic powder, salt, and black pepper.
- Broil for 6-7 minutes, or until salmon is cooked fully and flakes with a fork.
- Cut the salmon in half and store the remaining 4 ounces for Day 2 lunch.
- Meanwhile, in a medium skillet over medium-high heat, heat the olive oil, and sauté red pepper, onion, and zucchini until tender, about 7 minutes.
- To assemble the bowl, place 1 cup buckwheat in a bowl, top with veggies and salmon, and drizzle 1 tablespoon pesto over the top.
NUTRIENT TOTALS
Calories: 517
Protein: 30 grams
Carbohydrate: 39 grams
Dietary Fiber: 6 grams
Total Sugars: 5 grams
Total Fat: 28 grams
Saturated Fat: 4 grams
Sodium: 367 milligrams
Information
- Category
- Main Dishes
- Cuisine
- North American