Have you gotten your omega 3’s in today? If not, try this oriental salmon bowl! Omega 3’s are important fatty acids that our bodies cannot make, which means we have to get them from food. A great way to do this is to include fatty fish in your diet 2-3 times a week. This includes tuna, herring, mackerel, salmon and sardines. Omega 3’s are also found in many nuts and seeds and certain fortified foods. Omega 3’s are particularly helpful in preventing heart disease (alongside a general healthy diet) . They lower blood pressure and heart rate, improve blood vessel function, and can even lower triglycerides and ease inflammation. 

You will need:

– 1 cup uncooked quinoa

– ⅓ cup soy sauce

– ¼ cup rice vinegar

– 3 Tbsp honey

– 1 Tbsp minced garlic

– 1 Tbsp minced ginger

– 1 lb salmon, cut into 1.5 inch pieces

– 1 Tbsp olive oil

– 4 cups spinach

– 2 cups edamame


1. Cook the quinoa according to the package instructions.

2. While the quinoa is cooking, whisk the soy sauce, rice vinegar, honey, garlic and ginger in a medium bowl. Add the salmon and let marinate for 15 minutes at room temperature

3. Heat a large pan at medium-high heat. Add the olive oil and spinach to the pan and cook for 3-4 minutes, until wilted. Add the edamame and cook for about 5 more minutes then transfer all to a bowl.

4. Increase the skillet to high heat and add the salmon with a little bit of the marinade. Cook for 3 minutes on each side or until cooked through. 

Makes 4 servings

Exchanges: 1 starch, 4 meat, 2 veg, 1 fat

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