The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health (36 page)

SERVES 4 / PREP TIME: 10 MINUTES / COOK TIME: 20 MINUTES

Salmon is loaded with healthy fats, and leeks and fennel aid digestion. As the dish bakes, the rosemary infuses everything with its distinctive flavor. Need the perfect accompaniment? Roasted sweet potatoes and sautéed spinach will do the trick.

1 tablespoon extra-virgin olive oil, plus additional for brushing

1 leek, white part only, sliced thin

1 fennel bulb, sliced thin

4 (5- to 6-ounce) salmon fillets

1 teaspoon salt

¼ teaspoon freshly ground black pepper

½ cup vegetable broth, or water

1 fresh rosemary sprig

1.
Preheat the oven to 375°F.

2.
In a shallow roasting pan, add 1 tablespoon of olive oil. Add the leek and fennel. Stir to coat with the oil.

3.
Place the salmon fillets over the vegetables and sprinkle with salt and pepper.

4.
Pour in the vegetable broth and add the rosemary sprig to the pan. Cover tightly with aluminum foil.

5.
Place the pan in the preheated oven and bake for 20 minutes, or until the salmon is cooked through.

6.
Remove and discard the rosemary sprig. Transfer the salmon and vegetables to a platter and serve.

RECIPE TIP:
Leftovers can be added to a salad for lunch.

ACTION PLAN TIP:
If you’re using this recipe as part of the Mediterranean Action Plan, double the quantities so you have enough leftovers for later in the week.

PER SERVING

Calories: 288; Total Fat: 14g;

Total Carbohydrates: 8g;

Sugar: 1g; Fiber: 2g;

Protein: 34g; Sodium: 692mg

SERVES 4 / PREP TIME: 5 MINUTES / COOK TIME: 15 TO 20 MINUTES

Salmon steaks have bones in and skin on, which makes them very moist and tender. The same spice rub mix used for Whitefish with Spice Rub (see
here
) is used here. Since the oven is on to bake the salmon, throw in a bunch of asparagus to roast, rounding out the meal.

Cooking spray

4 (6-ounce) salmon steaks

1 tablespoon extra-virgin olive oil

1 tablespoon Spice Rub (see
here
)

1.
Preheat the oven to 375°F.

2.
Lightly spray a rimmed baking sheet with cooking spray.

3.
Place the salmon steaks on the baking sheet and brush both sides with olive oil.

4.
Season both sides of the steaks with the spice rub.

5.
Place the sheet in the preheated oven and bake the salmon for 15 to 20 minutes, or until the steaks are firm and cooked through.

RECIPE TIP:
To make roasted asparagus, wash and dry one bunch of asparagus and remove the tough bottom inch of the stems. Drizzle the asparagus with 1 teaspoon of extra-virgin olive oil and season with ½ teaspoon of salt. Place on an aluminum foil-lined baking sheet. Roast at 375°F for 10 to 15 minutes, or until tender.

PER SERVING

Calories: 255; Total Fat: 14g;

Total Carbohydrates: 0g;

Sugar: 0g; Fiber: 0g;

Protein: 33g; Sodium: 210mg

SERVES 4 / PREP TIME: 10 MINUTES / COOK TIME: 20 MINUTES

Tomatoes, basil, and green olives give this recipe its robust flavor—one that is quintessentially Mediterranean. This dish is good served warm or at room temperature. Leftovers can be tossed with greens and served as a salad.

1 tablespoon extra-virgin olive oil, plus additional for brushing

1 pound salmon fillets

Salt

Freshly ground black pepper

1 red onion, diced

2 cups cooked quinoa

1 pint cherry tomatoes, halved

½ cup chopped fresh basil

¼ cup chopped green olives

1 tablespoon apple cider vinegar

1.
Preheat the oven to 375°F.

2.
Brush a rimmed baking sheet with olive oil. Place the salmon fillets on the prepared sheet and brush the top of each with olive oil. Season with salt and pepper.

3.
Place the sheet in the preheated oven and bake for 20 minutes.

4.
In a large pan over medium-high heat, heat 1 tablespoon of olive oil. Add the onion and sauté for 3 minutes.

5.
Stir in the quinoa, cherry tomatoes, basil, olives, and cider vinegar. Cook for 1 to 2 minutes, or until the tomatoes and quinoa are warmed through.

6.
Transfer the tomatoes, quinoa, and salmon to a serving platter and serve.

Sensitivity Alert

PALEO TIP:
Omit the quinoa and serve the baked salmon with the sautéed vegetables spooned over the fillets.

PER SERVING

Calories: 396; Total Fat: 16g;

Total Carbohydrates: 36g;

Sugar: 4g; Fiber: 6g;

Protein: 30g; Sodium: 395mg

SERVES 4 / PREP TIME: 15 MINUTES / COOK TIME: 20 MINUTES

These salmon cakes are oven-baked, so there’s no smelly frying mess. Serve on a bed of lightly dressed greens with sliced avocado. Make a double batch and freeze the extras to reheat another time.

2 tablespoons coconut oil, melted, divided

1 egg

2 teaspoons Dijon mustard

1 teaspoon
Worcestershire sauce

Dash hot sauce

2 scallions, sliced

1½ pounds salmon fillets, cut into 1-inch pieces

1 teaspoon salt

¼ teaspoon freshly ground white pepper

1 recipe Mango Salsa (see
here
)

1.
Preheat the oven to 400°F.

2.
Brush a rimmed baking sheet with 1 tablespoon of melted coconut oil.

3.
In a food processor, combine the egg, Dijon mustard, Worcestershire sauce, hot sauce, scallions, salmon, salt, and white pepper. Pulse the ingredients until the salmon is finely chopped and the resulting mixture can be shaped into patties.

4.
Shape the mixture into four large patties of equal size.

5.
Place the patties on the prepared baking sheet and brush them with the remaining 1 tablespoon of melted coconut oil.

6.
Place the sheet in the preheated oven and bake for 15 to 20 minutes, or until lightly browned and firm to the touch.

7.
Serve warm with Mango Salsa.

RECIPE TIP:
Add two ounces of smoked salmon to a food processor with the other ingredients to give these cakes a smoky flavor.

SUBSTITUTION TIP:
You can use a firm-fleshed white fish like cod or halibut in this recipe in place of the salmon.

ACTION PLAN TIP:
If you’re following the Mediterranean Action Plan, double the amounts and freeze the leftovers so you’ll have enough later in the week.