Athlete's Power Bowl with Salmon, Quinoa, and Vegetables - photo 1
← Recipes

Athlete's Power Bowl with Salmon, Quinoa, and Vegetables

Pikantne Main Dishes Fish dishes Salads 45 min Easy 14 wyświetleń ~47.43 PLN - (0)
Rate:
(0)
Start Cooking

Description

Here is a dish created with the aim of providing maximum support for your body and mind. The Athlete's Power Bowl is not just a meal; it is true fuel for the brain and muscles, perfect after an intense workout or as lunch on a day that requires focus. The composition is based on scientifically proven ingredients that support cognitive functions and recovery. Juicy, baked salmon provides omega-3 fatty acids, which are crucial for neuron health. Fluffy quinoa is a source of complex carbohydrates and complete protein, ensuring a stable energy level without sudden sugar drops. Baked sweet potatoes and broccoli are a powerhouse of vitamins, minerals, and antioxidants, while creamy avocado provides healthy fats. The whole dish is tied together with a light lemon-mustard vinaigrette that adds freshness and enhances the flavor of each ingredient. The dish is incredibly colorful and appetizing, and its preparation is easier than it seems. It is the perfect choice for active individuals who care about health and appreciate meals that are both delicious and functional.

Ingredients (15)

Servings:
2
  • Salmon fillet 300 g
  • Komosa ryżowa (quinoa) 100 g
  • Sweet potato 300 g
  • Broccoli 250 g
  • Avocado 0.8 szt.
  • Extra virgin olive oil 0.2 łyżek
  • Lemon juice 30 ml
  • Dijon mustard 5 g
  • Honey 7 ml
  • Garlic 1 ząbek
  • 🌿 Przyprawy
  • Sweet paprika powder 1.5 łyżeczki
  • Salt 0.1 szczypt
  • Pieprz czarny świeżo mielony 2 szczypty
  • ✨ Opcjonalne
  • Pumpkin seeds 15 g
  • Fresh cilantro 10 g
💰 Szacowany koszt dania: ~47.43 PLN (23.72 PLN/porcję)

💡 Kliknij na składnik aby oznaczyć jako użyty

Preparation steps

Preparation of vegetables and salmon

1

Preheat the oven to 200°C with fan (or 220°C top-bottom). Wash the sweet potato thoroughly under running water, dry it, and peel it using a vegetable peeler. Cut it into even cubes about 1.5-2 cm on each side. Wash the broccoli and cut it into smaller florets, separating them from the main stalk. You can also chop and roast the thicker stems.

Ingredients: Sweet potato, Broccoli
Use a large cutting board and a sharp chef's knife. Evenly sized pieces of vegetables will ensure they roast at the same time. The oven must be well preheated before placing the vegetables in to make them crispy on the outside.
2

In a large bowl, place the chopped sweet potato and broccoli florets. Drizzle with one tablespoon of olive oil (15g), add a generous pinch of salt (1g) and pepper (1g). Mix thoroughly by hand, ensuring each vegetable is evenly coated with oil and seasonings. Spread the vegetables in a single layer on a large baking sheet lined with parchment paper.

Ingredients: Extra virgin olive oil, Salt, Pieprz czarny świeżo mielony
It's best to mix the vegetables in a bowl rather than directly on the baking sheet - this ensures even coating. Don't place the vegetables too tightly on the baking sheet, as they will start to steam instead of roasting. If they don't fit in a single layer, use two baking sheets.
3

Place the tray with vegetables in the preheated oven and bake for 10 minutes. In the meantime, prepare the salmon. Rinse the fillet under cold water and dry it very thoroughly with a paper towel. Peel the garlic and either press it through a garlic press or chop it very finely. In a small bowl, mix the pressed garlic, one tablespoon of olive oil (15g), sweet paprika, a pinch of salt (1g), and pepper (1g). Rub the prepared marinade thoroughly over the salmon fillet on all sides.

Ingredients: Salmon fillet, Extra virgin olive oil, Garlic, Sweet paprika powder, Salt, Pieprz czarny świeżo mielony
Thoroughly drying the salmon is key to ensuring the skin (if you leave it on) is crispy and the marinade adheres well to the meat. Use a garlic press to release as much flavor as possible.
4

After 10 minutes of baking the vegetables, remove the tray from the oven. Move the vegetables to one side, and place the prepared salmon fillet (skin side down, if it has skin) in the empty space. Put the tray back in the oven and bake everything together for another 12-15 minutes. The cooking time for the salmon depends on the thickness of the fillet. It will be ready when the meat easily flakes under the pressure of a fork and loses its raw, translucent appearance inside.

Be careful not to overcook the salmon, as it will become dry. It's better to take it out a moment too early than too late – the residual heat will finish the cooking process. The sweet potatoes should be soft on the inside and slightly caramelized on the edges.

Cooking quinoa

5

While the vegetables and fish are baking, cook the quinoa. Place 100g of quinoa in a fine sieve and rinse it thoroughly under cold running water, mixing it with your fingers for about a minute. This step removes the saponins that give a bitter taste. Transfer the rinsed quinoa to a small pot, add 200 ml of cold water (ratio 1:2), and add a pinch of salt (1g). Bring to a boil over high heat, then reduce the heat to the minimum, cover the pot with a lid, and cook for about 15 minutes, until all the water is absorbed.

Ingredients: Komosa ryżowa (quinoa), Salt
Rinsing quinoa is absolutely crucial for good flavor! Don't skip this step. After cooking, do not lift the lid right away. Remove the pot from the heat and let it sit covered for another 5 minutes. Only after that time, 'fluff' the quinoa with a fork, gently separating it.

Preparing the vinaigrette sauce

6

Prepare the dressing. In a small jar with a lid, pour in the remaining tablespoon of olive oil (15g), freshly squeezed lemon juice, Dijon mustard, and honey. Close the jar and shake it vigorously for about 30 seconds, until the ingredients combine into a smooth, uniform emulsion. The dressing should thicken slightly. Taste and adjust seasoning with a pinch of salt or pepper if needed.

Ingredients: Extra virgin olive oil, Lemon juice, Dijon mustard, Honey
Using a jar is the simplest and most effective way to make the perfect vinaigrette. If you don't have a jar, you can use a small bowl and a whisk – first mix the lemon juice, mustard, and honey, then, while continuously whisking, slowly pour in the olive oil.

Power Bowl Composition

7

When all the ingredients are ready, it's time to assemble the dish. Cut the avocado in half lengthwise, remove the pit by carefully striking it with the knife blade and twisting. Use a spoon to scoop out the flesh from the skin in one piece, then place it on a cutting board and slice it into neat pieces. Take the tray out of the oven. Gently divide the salmon into two smaller pieces.

Ingredients: Avocado
To prevent the avocado from browning, you can drizzle a little lemon juice on it right after cutting. Choose Hass avocados – they have a creamy texture and a nutty flavor.
8

In two wide, shallow bowls, place a portion of cooked quinoa to create a base. Then, arrange the individual ingredients side by side to create colorful sections: a portion of roasted sweet potatoes, broccoli florets, a piece of salmon, and slices of avocado. Drizzle everything with the prepared vinaigrette. If using, sprinkle toasted pumpkin seeds on top for crunch and garnish with fresh cilantro leaves. Serve immediately while the salmon and vegetables are warm.

Ingredients: Pumpkin seeds, Fresh cilantro
Arranging the ingredients in separate sections, instead of mixing them together, makes the dish look very appetizing and professional. It also allows you to enjoy the taste of each element individually.

Fun Fact

💡

Quinoa, known as the 'gold of the Incas', was a staple in the diet of the ancient Andean empire. It was valued for its extraordinary nutritional properties and its ability to provide strength to warriors. Today, it is recognized by NASA as a potential food for astronauts during long space missions due to its complete amino acid profile.

Best for

Lunch po treningu Zdrowy obiad w tygodniu Posiłek na poprawę koncentracji Lekka kolacja

Tips

🍽️ Serving

The dish is complete on its own, but for an extra touch of freshness, you can serve it with a wedge of lemon or lime to squeeze just before eating. For those who love spicy flavors, a sprinkle of chili flakes or a few drops of sriracha hot sauce added to the vinaigrette works great.

🥡 Storage

This dish is perfect for meal prep! Store the individual ingredients in separate containers in the fridge: quinoa, roasted vegetables, salmon. Prepare the avocado and sauce just before serving. The ingredients (except for the avocado and sauce) can be stored for up to 3 days. Before serving, you can warm them up slightly or enjoy them cold as a salad.

📸 Ugotowane przez społeczność

Zaloguj się, aby dodać zdjęcie
Dodaj zdjęcie gotowej potrawy

Po zatwierdzeniu przez moderatora otrzymasz 10 punktów doświadczenia.

🍲

Nikt jeszcze nie dodał zdjęcia. Bądź pierwszy!

Comments (0)

Be the first to comment on this recipe!

Add a comment

You might also like

Sałatka z quinoa i warzywami 60 min

Sałatka z quinoa i warzywami

Additions
Tacos de Pescado z Salsą Mango-Chipotle i Kremowym Sosem 60 min

Tacos de Pescado z Salsą Mango-Chipotle i ...

Latin American cuisine
Single-Serving Shakshuka with Feta and Avocado - The Joy of Cooking for Yourself 25 min

Single-Serving Shakshuka with Feta and Avo...

Breakfasts
Forest Power Balls with Mysterious Green Sauce 50 min

Forest Power Balls with Mysterious Green S...

For Kids
Energetic 'Meal-Prep' Bowl with Chicken, Quinoa, and Roasted Vegetables 75 min

Energetic 'Meal-Prep' Bowl with Chicken, Q...

Main Dishes
Rainbow Power Bowl with Quinoa and Tahini-Citrus Sauce 50 min

Rainbow Power Bowl with Quinoa and Tahini-...

Vegan dishes

Recipe Categories

Main Dishes
Main Dishes in: Christmas Eve Dinner

Main courses are the heart of every meal - hearty, delicious, and full of nutrients. Meats: beef, pork, poultry, and lamb in various versions. Fish and seafood: baked, fried, grilled, and stewed. Vegetarian dishes: tofu, tempeh, legumes as the main protein. Casseroles: pasta, potato, vegetable wi...

See all recipes in this category
Fish dishes
Fish dishes

Fish dishes are healthy and easily digestible meals rich in omega-3 fatty acids and high-quality protein. Recipes for salmon: baked, grilled, smoked, and in cream sauce. Cod, pollock, zander, and trout - freshwater and saltwater fish in various versions. Seafood: shrimp, mussels, squid, and scall...

See all recipes in this category
Salads
Salads

Fresh salads are the perfect dishes for any occasion - from a light lunch to an elegant dinner. In our collection, you will find both classic Greek and Caesar salads, as well as modern compositions with avocado, quinoa, or arugula. Recipes for vegetable, fruit, and salads with meat or seafood. Ea...

See all recipes in this category
Lunches
Lunches

Lunches are the main meal of the day - filling, balanced, and full of flavor. Traditional two-course lunches: soup and a main dish in Polish tradition. Pork chop with potatoes and cabbage - a classic of Polish lunches. Dumplings with meat, cheese, and fruit - hand-formed delicacies. Beef goulash,...

See all recipes in this category
Gluten-free cuisine
Gluten-free cuisine

Gluten-free cuisine is the answer to the needs of people with celiac disease and gluten intolerance. Our recipes use flours: rice, corn, buckwheat, almond, and coconut. Gluten-free bread that tastes like traditional - breads, rolls, baguettes, and focaccias. Pasta made from rice, buckwheat, and c...

See all recipes in this category
Reklama