I’m back at my desk after a long weekend in Park City, Utah, where my hot toddy to quinoa bowl ratio got a little lopsided. And by quinoa bowl, I really mean mountain side chili con carne…
This excursion was certainly more balanced in the healthy hedonism department than friend weekends of years’ past. Instead of going out at night, we played Cards Against Humanity and watched classic movies like I Love You Man. Slappadabase!
Our lunches at the lodge were complete with over-priced (yet delicious) side salads from the buffet. I only managed to consume approximately 1 plate of French fries and 0 helpings of fondue. And even managed to track down some fabulous golden milk lattes and gluten-free cookie dough in town.
But one area (aside from après ski) where I always feel a little overserved is in the meat department. Which is why, I’m very excited to resurrect a new and improved version of this old Feed Me Phoebe favorite from the archives: Salmon and Quinoa Bowls with Kale.
I talked about sustainable seafood in this post a few summers ago, but beyond choosing the right fish, I will say that one thing I’ve tried to do over the last few years (thanks to The Wellness Project) is put less of it on my plate. This New Yorker article has one of my favorite statistics: back in the 1920’s, the average American ate 4 ounces of meat every 4 days. Now we eat between 4 and 6 ounces everyday.
If you want to eat better quality meat and seafood, and you want to do so without spending a small fortune, your only choice is to cut down on your consumption. I’ve done this in two ways: 1) eat vegetarian for half of my meals and 2) stretch the animal protein I do invest in by filling up my plate with whole grains and veggies. Either way, (salmon) steaks once again become a luxury like back in the 50’s, rather than the centerpiece of your plate.
Making quinoa bowls is one way I like to make a little fish go a long way. In this case, I invested in some beautiful wild Sockeye salmon fillets. Instead of the usual 6-ounce portion, I had the fish monger cut these down into thinner fillets so I only had to buy a pound for 4 people. If you see wild salmon on sale, stock up! You can freeze extra portions and have them on hand for quick added protein for your quinoa bowls.
Below the salmon, my quinoa bowl is a riff on one of my favorite kale salads with chickpeas, currants and carrots. For even more healthy protein and omega-3’s you can add a tablespoon of hemp seeds to the quinoa, which blend right in. The salad keeps really well as a make-ahead side for the week, as does the tahini yogurt sauce you’ll want to generously douse it in.
To keep this low FODMAP, simply omit the chickpeas and substitute a simple pesto or romesco sauce.
If you’re hopping on the apres ski detox band wagon this week, as I am, this salmon and quinoa bowl is exactly what you need to feed your cravings and eat a balanced meal in the process. Read on for the recipe and to watch me make it in this brand spankin’ new video!
With health and hedonism,
Phoebe
p.s. If you’re looking to save time in your low FODMAP kitchen, check out some of these fabulous store bought sauces, spice mixes and condiments.
Salmon Quinoa Bowls with Kale and Tahini-Yogurt Sauce
Ingredients
- 1 cup white quinoa
- 1 bunch Lacinato, Tuscan or dinosaur kale, thick stems removed and thinly sliced
- 1 medium carrot, peeled and thinly sliced
- 2 tablespoons lemon juice
- 2 garlic cloves, minced
- Olive oil
- Sea salt
- 2 cups cooked chickpeas, rinsed and drained if canned
- 2 tablespoons dried currants, cranberries or cherries
- 1 tablespoon hemp seeds (optional)
- Four 4-ounce sockeye salmon fillets (skin on)
Instructions
- In a medium saucepan, combine the quinoa and 2 cups water. Bring to a boil, cover, and reduce the heat to low. Cook for 15 minutes, then let stand covered for 10 minutes off the heat. Fluff with a fork and set aside.
- Meanwhile in a large mixing bowl, combine the kale, carrots, lemon juice, garlic, 2 tablespoons of olive oil and 1/2 teaspoon sea salt. With clean hands, toss the kale until very well coated in the lemon and oil. Add the cooked quinoa to the kale along with the chickpeas, dried fruit and hemp seeds (if using). Mix until well-incorporated and taste for seasoning.
- Heat 2 tablespoons of oil in a large nonstick or cast iron skillet. Pat the salmon dry and season with salt. Cook the salmon skin-side down over high heat until nicely browned, 2-3 minutes. Carefully flip the fish and cook for another 2 minutes, until opaque up the sides.
- Divide the quinoa between 4 bowls and top with the seared salmon.
- In a medium mixing bowl, whisk together the ingredients for the sauce until smooth. Add more water as necessary to make the sauce drizzle-friendly. (The sauce can be made up to a week in advance). Spoon over the fish and serve immediately.
Notes
Nutrition
If you make this, tag @phoebelapine and #feedmephoebe – I’d love to see it!Need help finding lifestyle changes that last? Let’s work together to find your path forward. My 4 Weeks to Wellness Course might just change your life. With 4-weeks worth of recipes that are gluten, dairy, corn, soy and refined sugar free, not to mention tasty AF, it’s a perfect way to explore your food sensitivities and heal inner and outer chaos.
I’ve had to reduce my fish intake the same as others reduce meat – because of high mercury levels. But salmon is something I pig out on. God I hope they’re sustainable. I love the tahini-yogurt sauce idea for fish!
weeeeeell it’s a tricky topic, salmon! we’ll unpack the pro’s and con’s in March! In the meantime, pig away.
Maybe I missed it, but what do you do with the chickpeas? Thanks!
ah – sorry about that! adding now 🙂
Sounds great – going to try tonight!
I currently have “Vanilla” Greek yogurt in my fridge….would that ruin the taste of the sauce?
eep – you def want plain 🙂 you can sub sour cream. either way, you want that tang without any added sweetness. hope you enjoy it!! xo
i like your food
These quinoa and salmon bowls look delicious! Can’t wait to try them!
Thanks Mira! Hope you enjoy xo
Valuable information. Lucky me I found your site accidentally, and I’m stunned why this accident didn’t
happened earlier! I bookmarked it.
A delicious dish!!!! So glad I tried it. Next time I will start with only 1/4 cup of water for the tahini yogurt sauce as mine turned out quite watery using 1/2 cup.
Yay! Glad you loved it! Also thanks for the tip on the tahini sauce. Probably depends on how dense your tahini paste is. I’ll make a note in the recipe!
I got the itch last night to make something both healthy and delicious and found this recipe. Made it for my husband and myself and he couldn’t stop saying — this is sooooo good! Happy that I made enough for us to bring for lunch today. The kale doesn’t wilt as other greens do. Your recipe was perfect. My only technical change was to make the tahini sauce in a small food processor, as the tahini mixes in better that way. I added the water last a bit at a time to get the right consistency.
Glad I found your site —- looking forward to trying more dishes!
Yay Tracy! I’m so glad you made and enjoyed this. I too sometimes use the food processor for the tahini sauce 🙂 xoxox
The recipe sounds delicious ! Do you think I could substitute peanut butter for the tahini? I don’t use it that often and it seems like it goes to waste.
definitely! though i will say that tahini keeps forever in the fridge. It’s so great for hummus too. highly recommend investing in some and giving it a try!
This looks amazing! I don’t eat dairy – any ideas to substitute out the yogurt? Thanks!
Simply omit it Jeanette!! The sauce is great with just tahini, lemon juice, and a little water to thin it. I make it this way all the time!
We missed those, when you published them back in January ’15. Excellent healthy meal Phoebe and a fantastic alternative to the classic salmon recipes. Kudos!
xoxoxo
This is Great! I made this with a 7 oz can of wild salmon, and folded it in. I made half the tahini sauce and just drizzled it over the dish and mixed gently. I omitted the chick peas because I don’t care for them. Very tasty and super healthy. Thanks!
So wonderful to hear Jennifer! Glad you enjoyed it with the canned salmon.
What is tahini paste? Is it just tahini or different?
it’s the same thing! I got a similar question a while back so I’ll change the ingredient list 🙂
Made this today and it was fabulous! Thank you for the recipe! I was just wondering if nutritional info could be added to it? It would be sooo useful:)
Thank you Great flavors – Huge success with the family!
Made this today and it was fabulous! Thank you for the recipe! I was just wondering if nutritional info could be added to it? It would be sooo useful:)
Hello
I clicked on the link you added to the word tahini, but I received a message that it can’t find the website.
Can you please tell me which tahini you use? .I can seem to find one that isn’t too bitter or has tons of oil at the top of jar. I’ve made my own too but, but it didn’t go as I’d hoped. I’d really appreciate your recommendations!
Thanks 🙂
I like Soom!
Nice post thanks a lot