This is really a Gourmet dish, full of flavour and with all the benefits coming from Omega 3 and veggies, especially cruciferous vegetables. Not everyone loves fish and salmon may be rather costly, however this dish is really worth to try, at least on Friday night instead of the more classical fish-fry.
Salmon may be rated as a top anti-inflammatory food and, although inflammation is often necessary as a protective defense against infection and injury, unchecked, chronic inflammation is implicated in a huge number of diseases. The lifelong accumulation of molecular damage that results from chronic inflammation has been suggested to serve as a major contributor to the aging process. When the immune system begins overacting and starts attacking healthy body tissue, inflammation can lead to a whole litany of issues – most notably, arthritis, autoimmune diseases, and certain cancers.
Considering these facts, it makes sense that preventing and/or eliminating inflammation is one of the best ways to maintain a healthy life. Nature has provided a variety of foods and nutrients that have anti-inflammatory properties, and it only makes good sense to protect your health, by including some of these in your diet. You will be happy to discover that most of these foods are flavorful and pleasant to eat.
When it comes to salmon, it seems that one of its compounds, the so-called pink-orange carotenoid Astaxanthin might exert antioxidant activity in athletes, reducing muscle damage and inflammation. According to a recent study published on Evidence Based Complementary and Alternative Medicine, Astaxanthin administration could lead to a significant physiologic modulation in individuals with mucosal immunity impairment or under conditions of increased oxidative stress and inflammation.
Ingredients for 2 persons
- 2 salmon steaks, about half a pound (200 grams) each. You can have them sliced at your fishery store. Ask to maintain their skins, as they will be particularly useful for cooking.
- Several bunches of green broccoli (quantity may vary to your heart’s desire).
- 2 cloves of garlic.
- About half a pint of a good white wine.
- A few pinches of salt and pepper.
- Extra-virgin olive oil, q.s.
- Few veggies (carrots, broccoli and a small white turnip).
- Dill for final decoration.
For the cream:
- ½ cup of yoghurt.
- 2 tsp of cream.
- Half a lemon juice.
- Dill and chives.
- Turn the oven to 100°C/200°F (ventilated) or 120°C/250°F (static air).
- Remove the bones from the steaks, by using the fish tweezers. Peel and cut coarsely the garlic cloves in pieces and insert them gently into the meat. Add a pinch of salt and a pinch of pepper.
- Put the steaks in a Pyrex bakeware and cover them entirely with white wine. Make sure that their skins are facing upward (it’s crucial for their cooking).
- Put into the oven and bake for 30 mins. Meat should remain pinkish and quite rare – never raw unless previously frozen, see tips below – at the center. Be careful not to overcook your steaks, as you’ll definitely lose their softness.
- Meanwhile, prepare a pot with salted hot-boiling water and have your veggies boiled. Peel carrots and white turnip, chopped them coarsely and add to the pot, together with some bunches of green broccoli. Drain your veggies and mash a few broccoli with olive oil, while adding a tablespoon of the cooking water and some salt. Dress your veggies with extravirgin olive oil, vinegar and a pinch of salt. Put them apart for the final “mise en place”.
- Prepare the sour cream, by adding 2 teaspoons of cream to the yoghurt, so as to make it softer and smoother. Add the juice of half a lemon, dill and chives finely chopped and stir. Add a little salt and pepper at the end.
- Serve your salmon with veggies, mashed broccoli and sour cream in an elongate-shaped plate, like in the picture. Decorate it with a bunch of dill and some salad leaves apart, seasoned with oil and vinegar. You can accompany your steaks also with plain purple rice, served aside in a small bowl.
Some basic tips for a healthy consumption of fish
When eating raw fresh fish, keep always in mind that it might contain some parasites, like Anisakis. Please read our article for a more accurate description of the infection. Fish cooking must be adequate: in particular, the Center for Disease Control and Prevention recommends cooking up to 63°C/145°F of all fish products; in alternative, freezing for one week up to -20°/-5°F, before consumption.
Remember also the possibility of allergic reactions even if fish is adequately cooked. Whether you are aware of a history of allergy, you should seek for medical advice before consuming fish.