Salmon Veggie Bake
All the heath benefits of salmon, and low carb veggies, combined in a dish which is simplicity itself. Perfect midweek convenience food that you can feel good about!
Prep time: 5 mins
Cooking time: 30 mins
Utensils: large oven dish
Storage: keeps in the fridge for 1-2 days
Suitability: gluten free, lactose free, low carb
2 tbs. extra virgin olive oil
1 large sweet potato, chopped in wedges
1 tub cherry tomatoes
1 fresh corn, sliced into four to six pieces
1 bunch asparagus, halved
2 salmon fillets, fresh or frozen and defrosted
1 lemon (half juiced, half into wedges)
½ cup coriander, chopped
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- 1. Pre-heat oven to 180 degrees
2. Brush bottom of oven dish with half the olive oil and add the sweet potatoes, corn, tomatoes
and asparagus, coat with rest of oil and sprinkle with black pepper. Cook for 20-mins
- 3. Remove from oven, place salmon fillets on top of veggies and drizzle with lemon juice
- 4. Cook for a further 10 mins and serve topped with coriander and a wedge of lemon
Tip: use carrots or parsnips instead of sweet potato; swap coriander for dill or parsley
Salmon is a great source of marine omega 3s docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These long chain omega-3s have the best therapeutic benefits for people with inflammatory types of arthritis such as rheumatoid arthritis, reactive arthritis, psoriatic arthritis and ankylosing spondylitis. There is solid scientific evidence that they can help to relieve pain without the side effects of anti-inflammatory medications. Salmon is also protein rich with good amounts of vitamins A, B12, D and E, iodine, selenium, calcium, zinc and iron.
Extra virgin olive oil is the highest grade of olive oil and one of the healthiest oil choices
with a high level of monounsaturated fats, natural antioxidants, phytosterols and
vitamins. The traditional Mediterranean diet, rich in virgin olive oil, has been shown to offer
some protection against chronic diseases by reducing pro-inflammatory mediators. Virgin
olive oil contains numerous phenolic compounds that exert potent anti-inflammatory actions.
Of particular interest is the phenolic compound oleocanthal, shown to possess similar anti-inflammatory properties to ibuprofen.