yourhealthharmony

Nutrition for Body and Soul

ROASTED SALMON WITH ORANGE-HERB SAUCE

on May 11, 2016

Anti-inflammatory cooking!!

102205

INGREDIENTS

    • 1 large orange, unpeeled, sliced
    • 1 large onion, halved, thinly sliced
    • 1 1/2 tablespoons olive oil
    • 6… 3-ounce skinless salmon fillets (I only buy wild caught)
    • 3 tablespoons chopped fresh dill
    • 1/2 cup orange juice
    • 1/4 cup thinly sliced green onions
    • 1 1/2 tablespoons fresh lemon juice
    • Additional unpeeled orange slices

PREPARATION

    1. Preheat oven to 400°F. Place orange slices in single layer in 13x9x2-inch glass baking dish. Top with onion slices. Drizzle with oil. Sprinkle with salt and pepper. Roast until onion is brown and tender, about 25 minutes. Remove from oven. Increase oven temperature to 450°F.
    2. Push orange and onion slices to side of baking dish. Arrange salmon in center of dish. Sprinkle with salt, pepper and 1 1/2 tablespoons dill. Spoon orange and onion slices atop salmon. Roast until salmon is opaque in center, about 8 minutes.
    3. Meanwhile, mix orange juice, green onions, lemon juice and remaining 1 1/2 tablespoons dill in small bowl.
    4. Transfer salmon to platter. Spoon onion alongside; discard roasted orange slices. Pour orange sauce over fish. Garnish with additional orange slices.
 Thank you epicurious.com for this recipe and info!!!

The Concept

Eating anti-inflammatory foods—and avoiding inflammatory ones—can make weight loss easier, slow down the aging process, and prevent disease.

 

Distinguishing Features

  • Salmon, flax, walnuts, and other omega-3 rich foods are central
  • There’s an emphasis on colorful, antioxidant-rich fruits and vegetables
  • Avocados, nuts, and olive oilprovide monounsaturated fats
  • Liberal use of spices, especially the “hot” ones
  • Flagship flavors: curry, ginger, garlic, and chili peppers

 

This Is Your Diet If…

  • You love exploring international cuisines
  • You’re on an anti-aging crusade
  • You have a great fish market
  • You like to eat out

 

Probably Not for You If…

  • You don’t care for fish
  • You dislike spicy food
  • You live for pasta, potatoes, and bread
  • Cream and butter are your two favorite food groups

 

The Details

Research shows that inflammation in the body not only increases your risk of disease (including heart disease and stroke) but can make it tougher to lose weight as well. This diet emphasizes foods that are high in antioxidants, monounsaturated fats, and omega-3 fatty acids, all of which reputedly help reduce inflammation. Keeping your diet low in sugar further cools the inflammatory fires by keeping blood-sugar levels in check.

Salmon, flaxseeds, and walnuts (all rich in omega-3s) are star players, along with antioxidant-rich fruits and vegetables such as berries, broccoli, carrots, and spinach. Olive oil is the primary source of fat. Choosing lean meats and low-fat dairy products keeps saturated fat levels down. Vegetable oils, which are high in omega-6 fats (getting too much omega-6 fat is believed to increase inflammation), and simple carbohydrates are minimized.

Certain spices, such as garlic, turmeric, ginger, and chili peppers, also have potent inflammation-reducing abilities, so menus are inflected with Indian, Asian, and Latin flavors.

 

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