the anti-inflammatory diet
Steamed Salmon
with Asparagus Serves 4 | Gluten Free
Look for wild rather than farmed salmon; it’s higher in anti-inflammatory omega-3 fats and lower in possible contaminants. Rosemary contains an antioxidant called carnosol that targets inflammation. Steaming avoids the creation of advanced glycation end-products (AGEs), chemicals that result when meats and fats are cooked at high heat; research implicates AGEs as a major food-based inflammation trigger.
1 pound fresh salmon fillet 2 teaspoons capers ½ medium red onion, thinly sliced 1 medium tomato, seeded and coarsely chopped 1 clove garlic, finely chopped 2 tablespoons lemon juice ¾-1 pound asparagus, tough ends trimmed 2 fresh rosemary sprigs 2 teaspoons olive oil Lemon wedges
1. Preheat oven to 400°. Place salmon on a large piece of parchment paper or heavy-duty aluminum foil with at least 2 inches to spare on each end and enough room on the sides to fold over entire fish. 2. In a medium bowl, combine capers, onion, tomato, and garlic. Spoon over salmon. Drizzle with lemon juice and sprinkle with salt and pepper. Top with asparagus spears and rosemary sprigs. Drizzle with olive oil. 3. Wrap paper or foil securely around salmon with edges at the top (secure paper with metal paper clips if necessary). Place on a baking sheet and cook for 20–25 minutes or until cooked through. Be careful when opening the package; clips and escaping steam will be quite hot. Serve with lemon wedges.
–Debra Rouse, ND
PER SERVING: 200 cal, 7g fat (3g mono, 2g poly, 2g sat), 51mg chol, 27g protein, 7g carb, 3g fiber, 243mg sodium
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deliciousliving.com | february 2013
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