Salmon Avocado Quinoa Bowl with Mixed Greens

Amounts below match 2 servings. Each serving is still about 35g protein and 9g fiber. Salt amounts assume kosher salt — if you use table salt, use half.

• 2 fillets salmon filletabout 5 oz each
• ⅔ cup quinoadry
• 1 avocado
• 3 cups mixed salad greens
• ½ medium cucumber
• ½ cup raw sauerkrautdrained
• 1 tbsp extra-virgin olive oil
• 1 lemon
• ½ tsp kosher salt
• ¼ tsp black pepper

Protein and fiber are estimates for teaching, not a medical plan.

How to cut and prepare

Open a card before you start chopping. The picture shows the shape you are aiming for.

Rinse quinoaHide

1. 1

   Put the quinoa in a fine mesh strainer. The grains are tiny and will fall through a colander with big holes.

2. 2

   Rinse under cool water for about 30 seconds, rubbing the grains gently. You are washing off saponin, a natural coating that tastes soapy.

3. 3

   Let it drain well before it goes in the pot. Shake the strainer.

Common mistakes

• Skipping the rinse. Unrinsed quinoa can taste bitter or soapy even if you cooked it perfectly.
• Using too much water and then not draining it, if you are using the pasta method. For the measured method, use the amount in the recipe and don't drain.

Slice an avocado safelyShow

Slice a cucumberShow

Juice a lemonShow

Cook it

You will need: A small pot, A sheet pan or skillet, A fine mesh strainer, A knife and board.

1. 1

   Cook the quinoa

   Rinse the quinoa well in a fine strainer. Combine it with 1 ⅓ cups water and a pinch of salt. Simmer, covered, for 15 minutes. Rest off the heat, covered, for 5 minutes. Fluff with a fork. You can roast the salmon while it cooks.

2. 2

   Roast or sear the salmon

   Heat the oven to 425°F, or heat a skillet to medium-high. Pat the salmon dry, rub with a teaspoon of oil, and season with salt and pepper. Roast about 10 to 12 minutes, until it flakes. In a skillet, cook skin-side down if it has skin for 4 minutes, then flip for 2 to 3. Do not cook it until it is dry and chalky.

3. 3

   Build the bowls

   Slice the avocado with a spoon for the pit. Slice the cucumber. Put greens and quinoa in two bowls. Break the salmon into large flakes and add it. Fan the avocado and cucumber beside it. Add sauerkraut in its own spot so the brine does not soak the greens.

4. 4

   Dress simply

   Drizzle the remaining olive oil and squeeze lemon over the bowl. Taste the quinoa. Add a pinch of salt if it needs it. Eat while the salmon is warm and the greens are cold.