Ananda Kaplan You might not know that citrus juice and zest are packed full with a multitude of nutrients such as vitamin C, flavonoids, and fiber. This Citrus Salmon recipe is vibrant, flavor-packed, and nutrient-dense. It delivers a big taste while providing a quick and easy dish that will give your body an anti-inflammatory boost.
Serves: 4-6
Ingredients
- 2 pounds salmon filet
- 1 teaspoon oil
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ½ teaspoon turmeric
- ½ teaspoon paprika
- 3 tablespoon freshly grated ginger or 1 tablespoon ground ginger
- 1 tablespoon coarse ground mustard
- Thin slices of citrus
- My favorite is 1 lemon, 1 tangelo, and 1 grapefruit. Feel free to try out different combos. Always use one sour and one sweet citrus fruit for balance and enough slices to cover the entire fish.
- Garnish with fresh herbs
Directions
- Preheat the oven to 425 degrees
- Line a baking sheet with parchment paper and lightly oil it.
- Place the salmon skin side down and rub it in the oil on the parchment paper, this will prevent sticking and allow skin to crisp up better.
- Season fish with salt, pepper, turmeric, and paprika. Combine ginger and mustard and rub over fish evenly.
- Cover fish with citrus slices.
- Place in the oven and bake for 12-15 minutes. As a general rule, bake salmon for 10-12 minutes per inch of thickness. Most salmon is about an inch thick, but if yours is a lot thicker it may take longer to cook. When the fish starts to flake easily with a fork and flesh has an opaque color it is done.
Nutrient Highlights
Citrus juice and zest: Packed full of a multitude of nutrients such as vitamin C, flavonoids, and fiber, which aid in vascular protection, reduced inflammation, improved gastrointestinal function and health, and can play a role in preventing diabetes, cancer, and neurological disease.
Salmon: When purchasing salmon from a fish counter or fish market, ask to smell the fish first. The salmon shouldn’t have a “fishy” smell. Fish should always smell clean and fresh. Generally, you want to cook it the same day or the day after purchasing it. Salmon is packed full of essential omega-3 fatty acids to support brain and joint health, lower inflammation, and reduce the risk of cardiovascular disease.
Turmeric & Black Pepper: Curcumin in turmeric is poorly absorbed in the bloodstream. Happily, when combined with black pepper (which contains piperine) and a healthy fat, the absorption of curcumin is enhanced by 2,000%. Curcumin is a very powerful anti-inflammatory compound – it blocks the molecule NF-kB that turns on inflammatory genes in our cells. Curcumin can increase the antioxidant capacity of our bodies by neutralizing free radicals on its own and by stimulating the body’s own antioxidant enzymes. It has been shown to improve endothelial function.
Paprika: Packed full of vitamin A along with lutein and zeaxanthin to support eye health. It also has a variety of antioxidants with anticancer effects (by fighting cell damage). Paprika can increase our “good” cholesterol (HDL) and reduce our “bad” cholesterol (LDL), decreasing the risk for heart disease and stroke.
Ginger: Ginger’s bioactive compound 6-gingerol has been shown to have the ability to modulate cellular pathways active in cancer prevention as well as a potential therapeutic application for treatment. It also improves lipid metabolism, which decreases the risk of cardiovascular disease and diabetes. Highly effective against motion sickness, nausea and even morning sickness in pregnant women; also helpful for digestive health and chronic indigestion. Can ease joint pain and stiffness due to anti-inflammatory properties. Can lower risk of infections and boost the immune system.
Mustard: Make sure to read the ingredient list when buying mustard to ensure that it does not have added sugar or food coloring. All cruciferous vegetables are part of the mustard family. Mustard seeds are rich in glucosinolates, a compound that stimulates the body’s antioxidant defenses. This condiment not only adds flavor but can increase the anti-inflammatory, antibacterial and anticancer effect of other ingredients.
