Baked salmon fillet over quinoa with roasted sweet potato, kale, and a lemon-tahini dressing.
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Preheat oven to 400F (200C).
Dice sweet potato and toss with olive oil, salt, and pepper. Roast for 20 minutes.
Season salmon with salt and pepper. Bake alongside sweet potato for the last 12 minutes.
Cook quinoa according to package directions.
Massage kale with a bit of olive oil and lemon juice until softened.
Whisk tahini with lemon juice and water for a thin dressing.
Assemble bowls with quinoa, kale, roasted sweet potato, and flaked salmon.
Drizzle with tahini dressing and sprinkle pumpkin seeds on top.
Vitamin D is fat-soluble — co-consuming with the dietary fats in this meal can roughly double absorption vs taking it on an empty stomach.
If the meal's omega-3 sources are plant-based (ALA from walnuts, flax), supplementing EPA/DHA captures the marine forms your body uses directly — ALA conversion is poor (~5%).
Preformed retinol is fat-soluble — this meal's fat content boosts absorption. Beta-carotene from vegetables converts to retinol inefficiently (~12:1).
Per-ingredient research grade, not a composite recipe score.
Nutritional data: CIQUAL (ANSES, France) cross-referenced with USDA FoodData Central.