SUNFLOWER SEEDS: Sunflower seeds are packed with nutrients, including iron, zinc and significant amounts of vitamin E, which is a known antioxidant. Antioxidants are molecules that transform highly reactive, carcinogenic ‘free radicals’ into harmless products. As such, some studies have found that vitamin E is linked to a decreased risk of cancers.

SALMON: Did you know that the most prevalent nutritional deficiency in Western countries is a low intake of omega-3 polyunsaturated fatty acids? Omega-3 fatty acids play an important role in the prevention of numerous chronic diseases due to their anti-inflammatory properties. Omega-3s are found in fatty fish, such as trout and salmon, as well as plant foods, such as chia seeds and walnuts.

Crispy Miso and Sunflower Crusted Salmon

Author: Geremy Capone, Wellness Chef, ELLICSR Kitchen

2 Servings     35 minutes


  • 2 filets (about 4oz each) salmon or trout
  • 1 tbsp miso paste
  • 1 lime
  • 1 tbsp maple
  • 1/4 cup sunflower seeds
  • 2 tbsp fresh basil or cilantro, finely chopped
  • 5 green onions, roughly chopped
  • 1 each bell pepper (any colour), roughly chopped
  • 1 tbsp olive oil


  1. Preheat the oven to 400 degrees F
  2. Place your peppers and onions on a baking sheet lined with parchment paper, lightly season and dress with olive oil. Toss and spread across the pan evenly.
  3. Combine the juice and zest of one lime with your miso past until well mixed together into a thin paste. Rub over the top of your fish.
  4. Combine the sunflower seeds with maple syrup and your fresh or dried herbs. Mix well and press gently into the top of your fish.
  5. Place the fish over top of your vegetables and bake in the oven for about 10 minutes or until the fish flakes apart.
  6. (optional) For a delicious sauce to serve with your fish, blanch about 1 cup of peeled broccoli stalks until soft and puree in a blender with half an avocado and the juice of 1 lime. Use a little of the cooking water to thin out if needed, and season to taste.

Click here to watch the recipe video!