Want a simple, tasty recipe? Look no further than this protein-packed, flaxseed-crusted salmon.
Not only does this meal taste great, but the main elements are brimming with health benefits. Flaxseeds and salmon are two of the most nutrient-dense foods out there. Both contain an abundance of omega-3 fatty acids, which can help promote heart health, improve cognitive function, and decrease inflammation if you live with a chronic condition like arthritis.
What's more, salmon is a high-quality protein source that contains essential B vitamins that support brain health and the immune system. Flaxseeds are a great source of fibre that can help lower cholesterol and control blood sugar.
Enjoy this recipe with a side of your favourite veggies for a nutritious and delicious meal.
Flaxseed-Crusted Salmon
Prep time: 10 minutes
Cook time: 12-15 minutes
Total time: 25 minutes
Makes: 4 servings
Ingredients:
- 4 tbsp (60 ml) soy-sauce substitute (such as tamari sauce or liquid aminos)
- 1½ tbsp (2-3ml) garlic paste
- 1 lemon, juiced
- 1 tbsp (15 ml) Dijon mustard
- 2 tbsp (30 ml) extra virgin olive oil
- Salt and black pepper to taste
- 4 salmon fillets, about 4 oz each
Flaxseed crust
- ¼ cup (60 ml) quinoa flakes
- ¼ cup (60 ml) whole flaxseeds
- 1 tbsp (15 ml) parsley, dried
- 1 tbsp (15 ml) oregano, dried
Directions:
- In a medium bowl, combine soy-sauce substitute, garlic paste, lemon juice, mustard, olive oil, salt and pepper. Place salmon in the bowl and coat well with the mix. Cover with plastic wrap and refrigerate for up to 1 hour.
- In a shallow bowl, mix the quinoa flakes, flaxseeds, parsley and oregano.
- Preheat oven to 425°F (220°C). Prepare a baking sheet with non-stick foil.
- Transfer the salmon fillet to the dry mixture. Gently press the salmon on all sides over the crumbs, so it sticks well.
- Arrange salmon fillets on the baking tray. Bake for about 12-15 minutes, or until the fish flakes easily with a fork.
- If you want a crispier crust, use the oven’s broiler on high for 1-2 minutes to crisp the top slightly.
- Serve with a salad and garnish with lemon wedges.
Additional serving tips:
- Prepare a simple Mediterranean salad with cubed cucumbers, cherry tomatoes, avocado, and kalamata olives. Drizzle with extra virgin olive oil and top with crumbled feta cheese.
- Try other types of fish fillets such as cod, tilapia or haddock.
- You can use leftover salmon to make a sandwich for lunch. Combine 1 small, chopped celery stick, 1 tbsp lemon juice, 1 tbsp plain Greek yogurt, a dash of cayenne pepper, salt and pepper (to taste), and flaked salmon in a small bowl. Place salmon salad on a slice of whole-grain bread and enjoy.
Find more anti-inflammatory recipes at arthritis.ca.
