Spicy Salmon with Olive Oil and Lemon Quinoa

The diet choices you make can have an affect on your overall health. Although there is no specific diet for lupus, there are many foods that can help reduce the inflammation caused by lupus. And unfortunately there are just as many food components that promote inflammation and immune system activation, which can lead to a flare-up. Therefor, pro-inflammatory foods should be avoided. One of the best food choices to decrease inflammation is pink salmon, which is the main food (component) in this recipe.

Spicy Salmon Recipe:

Makes: 4 servings

Prep time: 15 minutes

Cook time: 15 minutes

Ingredients:

  • 1/2 cup chopped scallions (optional)
  • Small pinch red pepper flakes (spicy)
  • Pinch salt (Always taste before adding extra salt)
  • 1 1/2 tablespoons olive oil
  • Nonstick cooking spray
  • 1 pound thick skin-on salmon fillet
  • 1 cup quinoa*, rinsed and drained
  • 2 tablespoons toasted pine nuts
  • 2 tablespoons pitted, chopped black olives
  • 1 tablespoon fresh lemon juice
  • 1/2 teaspoon finely grated lemon zest

Directions:

  1. Preheat the oven to 450 degrees. In a small bowl, combine the scallions and red pepper with the salt and 1/2 tablespoon of the olive oil.
  1. Spray a small roasting pan with nonstick cooking spray and lay the salmon in it skin side down. Cover the fish with the scallion-and-red-pepper mixture. Roast the salmon in the top third of the oven until it is barely opaque at the center of the thickest part, about 15 minutes.
  1. Meanwhile, bring 2 cups of water to a boil in a saucepan. Add the quinoa; cover and cook over low heat until the water is absorbed, about 12 minutes. Transfer to a bowl and add the remaining olive oil and the pine nuts, olives, lemon juice, and lemon zest. Serve the salmon over the quinoa.

Nutrition facts per serving: 472 calories (healthy recipe under 500 calories for weight loss)

· 3g FIBER, 31g PROTEIN, 30g CARBS, 26g FAT (4.9g SATURATED)

  • Technically a seed, quinoa is packed with protein and magnesium, a nutrient that lowers blood pressure. Light and fluffy, quinoa is perfect for salads and side dishes.

http://www.fitnessmagazine.com/recipes/quick-recipes/dinner/6-healthy-whole-grain-dinners/?page=5

Benefits of Salmon Recipe:

  • Quick preparation and cooking time (15minutes/each)Easy directions Has only 472 calories per serving, which is below the 500 calories for weight lossGreat nutritional facts: contains 3 grams of fiber, which helps regulate the gastrointestinal tract, low in saturated fat, ow in saturated fat Uses olive oil, which is a great cooking oil, and an anti-inflammatory substanceIncludes a healthy side dish (quinoa) making the recipe a full meal.
  • More about the side dish of quinoa. Quinoa is a seed and is packed with protein and magnesium—a nutrient that lowers blood pressure. Quinoa is tasty with pine nuts and lemon zest and light and fluffy.
  • However, the Salmon is by far the best ingredient in the recipe. Pink salmon should be added to the diet of all lupus patients and others with inflammatory conditions, even heart disease. It is the Omega 3 fatty acids in the Salmon that makes it an excellent food choice for a healthy diet. Anti-inflammatory foods decrease inflammation and can have a beneficial impact on lupus patients. Dr. Andrew Weil recommends at least 2 to 3 Salmon dishes every week.
  • Omega-3 fatty acids are required for many biological processes. Multiple studies have confirmed their beneficial role in the management of lupus
  • While some people take Omega-3 or fish oil pills, they have to take a lot of pills to make up for one meal of fish.

CAUTION: If you have lupus nephritis (inflammation in the kidneys) it is important to watch how much protein and salt you consume daily. Pass on the salt and always taste your food before adding any salt.

Note: Although the title says “Spicy Salmon” it does not have to be spicy. You can leave the "small pinch of red pepper flakes” within the ingredients out, decrease the amount or exchange them for something else. Some lupus patients with gastrointestinal manifestations may be sensitive to spicy food. Furthermore, if you currently have lupus mouth sores, it is best to avoid spicy foods until they recover or it can make them burn and possibly worsen. Remember that no recipe has to be exact--little variation may add flavor to a dish. Enjoy trying new things.