Apr 20, 2020

 by Marty Skele

I’ve got an immune-boosting recipe for you today that’s AB-SOLUTELY delicious!

These days I’m all about anything that helps shore up my defenses against illness – and I definitely encourage you to do the same! This isn’t just good now while we’re in the middle of fighting a pandemic, but for everyday life.

So, why is this recipe so awesome?

It’s packed with protein and loaded with gut-friendly healthy omega-3 fatty acids PLUS both prebiotics and probiotics. As I mentioned in a previous post last week, your gut plays a HUGE role in your immune system.

And guess what? ... it’s easy to make!

You probably already know that Omega-3 fats are great for your heart and brain ...

But did you know that they also can increase the good bacteria in your gut?

And the specific kind found in fatty fish like salmon (which are rich in DHA and EPA omega 3s) appears to boost immune function, according to studies!

In an environment that seems to work AGAINST all those healthy gut bacteria – between poor diets, stress, sedentary lifestyles, etc. – it’s a great idea to do everything you can to help build them up!

Note: Make sure you get fermented – aka “brined” – pickles for this recipe.

Pickles made with vinegar don’t contain the active probiotics cultures that brined pickles do. You can usually find them in the cooler section at your grocery store.

If you can’t find fresh salmon in your store, you can use frozen. Go for the wild-caught over farmed to reduce the amount of pro-inflammatory Omega-6s you will ingest from it.

Lemon Salmon with Asparagus and Pickles

• 1 450g salmon, skin on, cut into 4 portions
• Olive oil cooking spray
• 2 medium lemons (1 sliced, and 1 juiced)
• 3 tbsp extra virgin olive oil, divided
• ½ tsp kosher salt
• Several “grinds” of black pepper — plus additional to taste
• Optional: finely chopped fresh herbs of choice (thyme or basil work well)
• 1 450g baby asparagus, trimmed
• ½ cup (75 g) brined pickles, chopped

Let salmon sit at room temp for about 10 minutes while you prepare your other ingredients.

Preheat your oven to 175ºC and tear off 4 pieces of aluminum foil that, folded, will be large enough to hold a piece of salmon.

Lightly coat the foil with cooking spray, then place a salmon portion on each. Take 1 tbsp of olive oil and drizzle each portion with a small amount. Arrange lemon slices over the top, along with a sprinkle of salt, pepper, and optional herbs.

Fold the sides of the aluminum foil over the top of the salmon so each is completely enclosed. Leave some room inside for air to circulate.

Bake for 15-20 minutes, until the salmon is fully cooked (thicker salmon cuts might take a bit longer). It should flake when done.

While that cooks, slice your asparagus into thin diagonal strips. Place in a bowl and toss with 2 tbsp olive oil, lemon juice, and salt & pepper.

Meanwhile, chop the pickles.

To serve, divide the asparagus salad and salmon among 4 plates, and top each with 2 tbsp of pickles (or to taste).

I hope you enjoy this! It’s AMAZEBALLS!!!

Marty Skele

PS: Get access to more amazing recipes like this and nutriiton coaching to guide you to your best fitness with our newest Online Virtual Memberships. Grab a FREE 2-week trial HERE

REFERENCES:

https://www.nutraingredients.com/Article/2013/04/02/Omega-3-backed-to-boost-immune-health-not-just-battle-inflammation