One-pan walnut-crusted salmon: An anti-inflammatory recipe for your taste buds and joints alike

April 9, 2022

Inflammation is a leading cause of pain in many conditions. Rheumatoid arthritis, psoriatic arthritis, and lupus are all common conditions that cause inflammation in the joints. Inflammation can also be caused by stress due to an injury. Unfortunately, inflammation is often accompanied by uncomfortable swelling, pain and tenderness in the affected areas. 

Thankfully, there are ways that we can fight inflammation naturally. Gentle exercise such as physical therapy and a diet high in anti-inflammatory foods can help keep the pain from inflammation at bay. Experts recommend cruciferous vegetables like broccoli; colorful berries that are full of antioxidants; and herbs with antibacterial properties, such as ginger and turmeric.

Fish that are rich in omega-3 fatty acids are also highly recommended to fight inflammation. Wild-caught salmon is an excellent source of omega-3 fatty acids. It contains two different types: DHA fatty acids and EPA fatty acids. Both are long-chain omega-3 acids that help to fight inflammation, and DHA has additional benefits for brain health.

If cooking salmon seems intimidating, don’t worry. It’s one of the simplest and most forgiving fish to cook, and you can find it at almost every grocery store. Here is a recipe that we recommend to help you fit more delicious and anti-inflammatory foods into your diet.

 

Walnut-Crusted Salmon With Honey & Rosemary

A great source of omega-3 fats and protein, salmon is a beneficial anti-inflammatory food. Walnuts also provide healthy fats and some of the precursors for the feel-good neurotransmitter serotonin. All of which can help ease your inflammation and boost your mood. 

Ingredients:

2 salmon filets

2 tablespoons Dijon mustard

2 tablespoons honey

1 clove garlic, finely minced

¼ teaspoon lemon zest

1 teaspoon lemon juice

Pinch of salt

⅓ cup chopped walnuts

1 teaspoon dried or 1 tablespoon fresh rosemary

Directions:

Preheat oven to 425°F. Line a large rimmed baking sheet with parchment paper. Combine mustard, honey, garlic, lemon zest, lemon juice and salt in a small bowl. Combine walnuts and rosemary in another small bowl.

Place salmon on the prepared baking sheet, skin side down. Spread the mustard mixture over the fish and sprinkle with the walnut mixture, pressing to adhere. Bake until the fish flakes easily with a fork, about 8 to 12 minutes, depending on thickness.

Recipe taken from: https://doctortaz.com/9-easy-anti-inflammatory-recipes-worth-trying/