Mighty Thinker's Bowl with Baked Salmon and Lemon Dressing - photo 1
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Mighty Thinker's Bowl with Baked Salmon and Lemon Dressing

Main Dishes Fish dishes Salads 45 min Easy 5 wyświetleń ~48.81 PLN - (0)
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Description

This is not just an ordinary salad; it’s true fuel for your brain, all packed into one beautiful bowl. "The Mighty Thinker's Bowl" is a composition of ingredients, each carefully selected to support cognitive functions, improve concentration, and enhance memory. The base is protein-rich quinoa, providing long-lasting energy. The star of the dish is juicy, baked salmon – a treasure trove of omega-3 fatty acids essential for neuron health. Accompanying it are roasted broccoli florets, crunchy walnuts, creamy avocado, and fresh spinach. Sweet blueberries complete the dish, all tied together with a refreshing ginger-lemon dressing. The dish is incredibly colorful, full of diverse textures and flavors – from sweetness to earthy notes, to refreshing acidity. Perfect for a lunch that won’t make you sleepy or a light yet satisfying dinner.

Ingredients (15)

Servings:
2
  • Salmon fillet 300 g
  • Komosa ryżowa (quinoa) 100 g
  • Broccoli 300 g
  • Avocado 0.8 szt.
  • Fresh baby spinach 60 g
  • Walnuts 30 g
  • Blueberries 50 g
  • Extra virgin olive oil 0.2 łyżek
  • Lemon juice 30 ml
  • Fresh ginger 10 g
  • Honey or maple syrup 0.5 łyżek
  • 🌿 Przyprawy
  • Ground turmeric 0.6 łyżeczka
  • Salt 0.1 szczypt
  • Pieprz czarny świeżo mielony 2 szczypty
  • ✨ Opcjonalne
  • Pumpkin seeds 15 g
💰 Szacowany koszt dania: ~48.81 PLN (24.40 PLN/porcję)

💡 Kliknij na składnik aby oznaczyć jako użyty

Preparation steps

Preparing the oven and vegetables

1

Start by preheating the oven. Set it to 200°C with the convection function (or 220°C in top-bottom mode). Meanwhile, prepare the broccoli. Wash it thoroughly under running water, then dry it with a paper towel. Cut off the tough, woody end of the stem. Divide the rest of the broccoli into small, bite-sized florets. You can also use the thicker part of the stem - peel off the outer skin and slice it.

Ingredients: Broccoli
Use a large cutting board and a sharp chef's knife. Even pieces of broccoli will ensure it bakes evenly. Line the baking sheet with parchment paper, which will make cleaning up much easier later.

Baked salmon and broccoli

2

On a prepared baking sheet lined with parchment paper, place the broccoli florets on one side. On the other side of the sheet, place the salmon fillets, skin side down. Drizzle everything with one tablespoon of olive oil (15g). Season the salmon with salt, freshly ground pepper, and turmeric. Gently rub the spices into the fish. Also season the broccoli with salt and pepper, then toss them with your hands to evenly coat them with oil and spices.

Ingredients: Salmon fillet, Broccoli, Extra virgin olive oil, Ground turmeric, Salt, Pieprz czarny świeżo mielony
It's best to grind the pepper directly onto the dish using a grinder - its aroma will be much more intense. By arranging the ingredients on one baking sheet, you save time and dishes. Make sure the ingredients are in a single layer and not overlapping too much.
3

Place the tray in the preheated oven. Bake for about 15-20 minutes. The baking time depends on the thickness of the fillets. The salmon is ready when its flesh easily flakes apart under light pressure from a fork, but is still juicy in the center. The broccoli should be tender, with slightly browned, crispy tips.

To check if the salmon is ready, insert a fork into the thickest part of the fillet and gently twist it. If the flesh flakes easily, it is perfect. Be careful not to overcook it, as it will become dry.

Cooking quinoa

4

While the salmon and broccoli are baking, cook the quinoa. Measure 100g of quinoa and pour it into a fine sieve. Rinse very thoroughly under cold running water for about a minute, rubbing the grains with your hand. This step is crucial to remove the natural, bitter coating (saponins).

Ingredients: Komosa ryżowa (quinoa)
Use a sieve with very fine mesh to avoid losing quinoa grains. You will see that the water will foam slightly at first - rinse until it becomes completely clear.
5

Rinse the quinoa and transfer it to a small pot. Pour in 200 ml of cold water (the ratio is 1:2, meaning two parts water to one part quinoa) and add a small pinch of salt. Bring to a boil over medium heat. Once the water starts to boil, reduce the heat to the minimum, cover the pot with a lid, and cook for about 15 minutes, until the quinoa absorbs all the water. Then remove the pot from the heat and let it sit covered for another 5 minutes. Finally, gently 'fluff' the quinoa with a fork.

Ingredients: Komosa ryżowa (quinoa), Salt
Do not lift the lid while cooking! Steam is essential for properly cooking the grains. After cooking, the grains should be slightly translucent, and characteristic 'springs' (shoots) will appear around them.

Preparing the dressing

6

Prepare the dressing. In a small jar, pour in two tablespoons of olive oil (30g), freshly squeezed juice from half a lemon, honey or maple syrup. Peel the ginger using a small spoon (scraping the skin with a spoon is easier than with a knife) and grate it on the finest grater. Add the grated ginger to the jar. Season with a pinch of salt and pepper. Screw the jar closed and shake it vigorously for 20-30 seconds until all the ingredients combine into a smooth emulsion.

Ingredients: Extra virgin olive oil, Lemon juice, Fresh ginger, Honey or maple syrup, Salt, Pieprz czarny świeżo mielony
The jar method is the simplest and quickest way to achieve a perfectly mixed dressing without using any additional tools. You can prepare more dressing and store it in the fridge for 3-4 days.

Bowl Composition

7

When all the cooked ingredients are ready, it's time to assemble the bowl. Wash and dry the spinach leaves and blueberries. Chop the walnuts into larger pieces. Cut the avocado in half, remove the pit, scoop out the flesh with a spoon, and slice it.

Ingredients: Fresh baby spinach, Blueberries, Walnuts, Avocado
To prevent the avocado from darkening, you can drizzle it with a little lemon juice. You can also lightly toast the nuts in a dry pan for 2-3 minutes until they start to smell - this will enhance their flavor and crunchiness.
8

Prepare two deep bowls. At the bottom of each, place a handful of fresh spinach. Then, arrange the next ingredients side by side, creating colorful sections: a portion of warm quinoa, roasted broccoli florets, slices of avocado. In the center, place a portion of baked salmon (you can leave it whole or break it into smaller pieces). Sprinkle everything with blueberries, chopped walnuts, and optionally pumpkin seeds. Just before serving, drizzle with the prepared dressing.

Ingredients: Salmon fillet, Komosa ryżowa (quinoa), Broccoli, Avocado, Fresh baby spinach, Walnuts, Blueberries, Pumpkin seeds
The key to an appetizing-looking bowl is not mixing the ingredients, but arranging them aesthetically next to each other. The contrast of colors and textures makes the dish appealing to the eyes first. Add the dressing at the very end so that the spinach doesn't wilt.

Fun Fact

💡

The human brain, although it makes up only about 2% of body mass, consumes as much as 20% of total energy and oxygen. That’s why it’s so important to provide it with high-quality 'fuel', rich in omega-3 fatty acids, antioxidants, and vitamins, which you will find in this bowl.

Best for

Zdrowy lunch do pracy Lekka i pożywna kolacja Posiłek regeneracyjny po treningu Szybki obiad w środku tygodnia

Tips

🍽️ Serving

Serve the bowl immediately after preparation, while the salmon, broccoli, and quinoa are still warm. The contrast in temperature with the cool avocado and spinach is very pleasant. Serve the dressing in a small pitcher on the side, so everyone can drizzle it over the dish to their liking just before eating.

🥡 Storage

If you're preparing a takeout dish, store all ingredients separately in airtight containers in the fridge (for up to 2 days). Keep the dressing in a small jar. It's best to cut the avocado just before eating. Combine everything in a bowl right before serving.

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