Fatty fish such as salmon and artic char provide healthy Omega 3s that help with stress on the body by balancing out our hormones and help reduce inflammation. Salmon also contains magnesium which will help fight against headaches and fatigue. Cashews provide zinc which will help with anxiety and depression. Parsley has cancer-fighting properties as well as a great source of vitamin K and anti-inflammatory. Garlic is a great source of antioxidants that will ward off the common cold and combined with olive oil will be beneficial to heart health.
Recipe for Cashew Crusted Salmon, Serves 2
- 2, 4 oz portions of Salmon or Arctic Char
- 1/4th c. Raw Cashews, finely chopped
- 2 tbsp Garlic (about 4 cloves), minced
- 1 tbsp Parsley, finely chopped
- 2 tsp Lemon Juice
- 1 tbsp Extra Virgin Olive Oil
- Salt and Pepper
Preheat oven to 375 degrees F
Combine finely chopped cashews, minced garlic, parlsey, lemon juice and olive oil in a bowl. Mix until all incorporated together.
Rinse and pat dry fish. Place on a foil or parchment paper lined sheet pan, skin side down. Lightly season tops of fish with salt and pepper. Spread the cashew mixture on top of salmon and lightly press down to help it stay. Bake in oven for 15-20 minutes, or until opaque inside. Usually about 15 minutes for medium doneness, 20 minutes for well done.
Serve with a lemon wedge, green leafy vegetables to help level out levels of cortisol, the bodies main stress hormone, and roasted veggies for serotonins happy benefits.
Cayla Jablonski, RDN is the lead dietitian and nutritionist at Integrative Pain Specialists. A self-proclaimed “anti-dietitian,” Cayla encourages patients to become more aware of the impact their diet can have on pain management and to make choices that will promote a lasting recovery.