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Panko-Crusted Fish with An Immune-Boosting Ginger-Sesame Broccoli Salad

By May 15, 2020 No Comments

PANKO-CRUSTED WILD SALMON (OR COD)

Served with a Roasted Broccoli Salad

Prep Time: 10 minutes | Cook Time:  20-30 minutes | Total Time: 30-40 minutes

makes 2 servings

Ingredients:

 

For the Fish:

  • 2, 4-oz filets of wild salmon (I used cod because I couldn’t source wild salmon at the time)
  • 1 Egg
  • 1 tsp garlic clove, minced
  • 1/3 cup gluten-free panko breadcrumbs
  • Sea salt + pepper

For the Sauce:

  • ¼ cup avocado oil mayonnaise
  • ¼ cup plain Greek-yogurt
  • 1 garlic clove, minced
  • 1 ½ tsp stone ground mustard
  • 2 tsp lemon juice
  • 1/8 tsp cayenne pepper

For the Broccoli Salad:

  • 2 cups broccoli, cut into florets
  • 11/2 cups purple cabbage, shredded
  • 2 TB scallions, chopped
  • 2 TB hemp hearts
  • ¼ cup prepared, store-bought ginger-turmeric dressing

To Make:

  1. Preheat the oven to 375 degrees F.
  2. Place the broccoli florets on a lined baking sheet + lightly spray with oil. Roast until browned + tender when forked-roughly 20-30 minutes. (Depends on overall size of the florets, so try to keep them as uniform as possible.)

QUICK FIX FOR THE BROCCOLI:

 

 

Microwave steam in glass dish with a 1/4 cup of water for 4+ minutes (depending on the amount) or until tender

 

 

 

 

 

 

 

Meanwhile, place the breadcrumbs, garlic, salt + pepper in a bowl and scramble the egg in another. Soak the salmon in the egg wash + then coat it with the breadcrumb mix. Shake of excess breadcrumbs + place the filets on a lined baking sheet with a spray of cooking oil atop each. Bake for 15-18 minutes or until fish is opaque and flaky.

While fish and broccoli are cooking, chop the other veggies and place them in a serving bowl.

 

In another bowl, mix all ingredients together for the sauce.

 

 

 

 

 

Serve a filet of fish alongside 1 cup of salad and voila!

 

 

 

 

 

 

NUTRITION: x 1 serving @ 1 filet of prepared fish + 1 cup of the broccoli salad

380 Calories | 2.8 grams Fat | 34 grams Carbs | 4.4 grams Fiber | 34.2 grams Protein

HEALTH BENEFITS + IMMUNE BOOSTING PROPERTIES:

  • Turmeric contains curcumin; the active compound that makes turmeric so potent but what also gives it that bright yellow hue. Turmeric has super strong anti-inflammatory properties as well as a high level of antioxidant activity which help to strengthen the immune system and may help fight off infections thanks to its antibacterial properties.
  • Ginger is a relative of turmeric that has been touted for centuries as a home remedy for the cold + flu as well as aid in digestion to treat nausea. Ginger is chock full of antioxidants and has powerful anti-inflammatory effects on the body that support the immune system. Much like turmeric, it also has antibacterial and antiviral affects and has been shown to stop the growth of microbes.
  • Purple (Red) Cabbage has an incredible antioxidant profile and is an inexpensive veggie that is also cruciferous like broccoli below. In addition, it is high in vitamin B6, C, and K.
  • Broccoli, like many cruciferous veggies, contains sulforaphane; a chemical that switches on a set of antioxidant genes and enzymes in specific immune cells which then combat the injurious effects of molecules known as free radicals that can damage cells and lead to disease.
  • Yogurt often contains live and active cultures called probiotics. These can help stimulate the immune system and keep our gut and intestinal tract healthy and free of disease-causing bacteria. Dairy products, like yogurt, also tend to be good sources of vitamin D, deficiency of which has been linked to increased risk of contracting a cold or the flu.
  • Garlic contains the active ingredient allicin, which fights infection and bacteria with its antibacterial and anti-fungal properties.
  • Fish contains selenium, which helps white blood cells produce cytokines; proteins that help clear flu viruses out of the body. In addition, fish like salmon, mackerel, and herring are rich in omega-3 fats, which reduce inflammation, increasing airflow and protecting lungs from colds and respiratory infections.

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