Omega 3 Casserole
Dive into a wholesome and nutrient-packed dinner with this Omega 3 Casserole, a vibrant and healthy recipe that brings together flavor and wellness in every bite. Loaded with tender salmon fillets, fluffy quinoa, and nutrient-dense superfoods like baby spinach, ground flaxseeds, and walnuts, this casserole is a powerhouse of omega-3 fatty acids and essential nutrients. Fresh cherry tomatoes and a touch of lemon juice brighten the dish, while garlic, red onion, and dill lend layers of savory depth. Perfectly baked to golden perfection, this gluten-free casserole is easy to prepare in under an hour and makes a satisfying, heart-healthy meal for the whole family. Whether you're meal prepping or serving it fresh out of the oven, this dish is a delicious way to boost your daily omega-3 intake while indulging in rich, comforting flavors!
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Recipe Information
Ingredients
- 500 grams Salmon fillets (skinless, boneless)
- 1 cup Quinoa
- 100 grams Baby spinach leaves
- 200 grams Cherry tomatoes
- 1 medium Red onion
- 2 cloves Minced garlic
- 0.25 cup Crushed walnuts
- 2 tablespoons Ground flaxseeds
- 2 tablespoons Lemon juice
- 2 tablespoons Olive oil
- 2 tablespoons Fresh dill (chopped)
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 cups Low-sodium chicken or vegetable broth
Instructions
Preheat your oven to 375°F (190°C). Grease a medium casserole dish lightly with olive oil or non-stick spray.
Rinse the quinoa thoroughly under cold water to remove its natural bitterness. Drain well.
In a medium saucepan, combine the rinsed quinoa and chicken or vegetable broth. Bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes or until the quinoa is fluffy and the liquid is absorbed. Set aside.
While the quinoa cooks, dice the salmon fillets into bite-sized pieces. Season with 1/2 teaspoon of salt and 1/4 teaspoon of black pepper.
In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the chopped red onion and minced garlic, and sauté for 2-3 minutes until fragrant.
Add the baby spinach leaves to the skillet and cook until wilted, about 2 minutes. Remove from heat.
In a large mixing bowl, combine the cooked quinoa, wilted spinach mixture, diced salmon, halved cherry tomatoes, crushed walnuts, ground flaxseeds, lemon juice, chopped dill, and the remaining olive oil. Gently toss to mix and ensure all ingredients are evenly distributed.
Transfer the mixture to the prepared casserole dish. Spread it out evenly and cover with aluminum foil.
Bake in the preheated oven for 25 minutes. Remove the foil and bake for an additional 10-15 minutes, or until the salmon is fully cooked and the top is slightly golden.
Remove the casserole from the oven and let it rest for 5 minutes before serving. Garnish with additional fresh dill if desired.
Nutrition Facts
Calories |
483 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.9 g | 40% | |
| Saturated Fat | 5.5 g | 27% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 69 mg | 23% | |
| Sodium | 687 mg | 30% | |
| Total Carbohydrate | 19.0 g | 7% | |
| Dietary Fiber | 4.7 g | 17% | |
| Total Sugars | 3.4 g | ||
| Protein | 30.9 g | 62% | |
| Vitamin D | 16.4 mcg | 82% | |
| Calcium | 80 mg | 6% | |
| Iron | 3.0 mg | 16% | |
| Potassium | 942 mg | 20% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
