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 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
- Preheat the oven to 400 degrees F
- 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.
- 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.
- Combine the sunflower seeds with maple syrup and your fresh or dried herbs. Mix well and press gently into the top of your fish.
- Place the fish over top of your vegetables and bake in the oven for about 10 minutes or until the fish flakes apart.
- (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.