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Salmon Veggie Buckwheat Bowl With Pesto Recipe

Salmon Veggie Buckwheat Bowl With Pesto

Dinner: Salmon Buckwheat Bowl With Pesto

From C&J Nutrition

Notes

  • Save 1/2 cup of buckwheat for Day 3 lunch
  • Save 1/2 cooked salmon for Day 2 lunch
  • Save 1/4 cup pesto for Day 2 lunch; freeze the rest for later
  • Freeze 1 cup buckwheat for Day 4 snack and Day 5 lunch
  • Ingredients

    1. Pesto:
      Makes 2/3 cup pesto
    1. 1/4 cup roughly chopped walnuts
      2 cloves fresh garlic
      2 cups fresh basil
      1 tablespoon lemon juice
      1/2 cup extra virgin olive oil
      1/4 teaspoon salt
      1/4 teaspoon black pepper
    1. Buckwheat:
      Makes 2 1/2 cups cooked buckwheat
    1. 2 1/2 cups water
      1 1/4 cup toasted buckwheat groats (purchase already toasted, but if you can’t find them, you can toast yourself over medium heat in medium skillet until fragrant, about 5 minutes.)
      1 teaspoon olive oil
    1. Salmon bowl:
    1. 8-ounce salmon filet
      1 tablespoon lemon juice
      1/4 teaspoon garlic powder
      1/4 teaspoon salt
      Black pepper to taste
      2 teaspoons olive oil
      1/2 cup sliced red bell pepper
      1/2 cup sliced yellow onion
      1/2 cup sliced zucchini
      1 cup cooked buckwheat
      1 tablespoon pesto

    Directions

    Pesto

    Makes 3/4 cup pesto

    1. In a blender or food processor, pulse walnuts and garlic together until minced.
    2. Add basil and lemon juice and process again until minced.
    3. Drizzle in olive oil until and blend until fully incorporated.
    4. Stir in salt and black pepper to taste.
    5. Add 1 teaspoon of warm water to thin out pesto as needed.
    6. Reserve 1/4 cup for meals this week, then freeze the rest in ice cube trays).

    Buckwheat

    1. Combine water, oil, and buckwheat in a medium saucepan.
    2. Bring to a boil, then reduce heat to simmer.
    3. Cover and cook for 10 minutes, or until buckwheat is tender.
    4. Drain off any excess liquid.
    5. Reserve 1 cup of buckwheat for Day 1 dinner, store 1 cup in the freezer in a zip-top airtight bag or freezer safe container, then refrigerate the remaining 1/2 cup for use later in the week.

    Salmon bowl

    1. Preheat the broiler to high.
    2. Rub the top (nonskin) side of the salmon filet with lemon juice, garlic powder, salt, and black pepper.
    3. Broil for 6-7 minutes, or until salmon is cooked fully and flakes with a fork.
    4. Cut the salmon in half and store the remaining 4 ounces for Day 2 lunch.
    5. Meanwhile, in a medium skillet over medium-high heat, heat the olive oil, and sauté red pepper, onion, and zucchini until tender, about 7 minutes.
    6. To assemble the bowl, place 1 cup buckwheat in a bowl, top with veggies and salmon, and drizzle 1 tablespoon pesto over the top.

    NUTRIENT TOTALS
    Calories: 517
    Protein: 30 grams
    Carbohydrate: 39 grams
    Dietary Fiber: 6 grams
    Total Sugars: 5 grams
    Total Fat: 28 grams
    Saturated Fat: 4 grams
    Sodium: 367 milligrams

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