Omega 3 and Cancer

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Making smart food choices to balance out your Omega 3:Omega 6 ratios is important in managing inflammation. This week, your mission is to focus on creating a healthy fatty acid balance in your diet. (See “More Reading” below for more detail.)


All I can say is get out your camera, cause when you make this dish, you’re going to want to take a picture of it before you serve it. It’s just that pretty, with the peach of the salmon, the ruby red jewels of the pomegranate seeds, the vibrant green of the parsley. The taste is no less sensational, the citrus and herbs playing wonderfully off the salmon’s healthy blend of omega-3 rich fats. This one will energize all your senses.

Roasted Ginger Salmon with Pomegranate Olive Mint Salsa


PREP TIME: 10 minutes plus 20 minutes to marinate

COOK TIME: 15 minutes

1/2 cup freshly squeezed orange juice
2 tablespoons freshly squeezed lime juice
2 tablespoons freshly squeezed lemon juice
Zest of 1 orange
Zest of 1 lemon
1 tablespoon extra-virgin olive oil
1/2 teaspoon finely minced fresh ginger
Pinch of cayenne pepper
4 (6-ounce) salmon fillets, pinbones removed
Sea salt
1 teaspoon Dijon mustard
1 cup Pomegranate Olive Mint Salsa

In a small bowl or glass measuring cup, whisk together the orange juice, lime juice, lemon juice, orange zest, lemon zest, olive oil, ginger, and cayenne. Place the salmon in a baking dish and season each piece with a pinch of salt. Pour half of the marinade over the salmon and turn to coat well. Cover the baking dish and marinate in the refrigerator for 20 minutes.

Preheat the oven to 400°F.

Remove the salmon from the refrigerator, uncover, and add 2 tablespoons of water to the dish. Bake for 10 to 15 minutes, depending on the thickness of the fillets, just until tender and opaque and an instant-read thermometer inserted into the center of the fillet registers 120°F.

While the salmon is cooking, combine the reserved marinade and the mustard in a small saucepan over medium heat and simmer until the liquid is reduced by half. Pour the reduction over the fillets. Spoon 1/4 cup of the relish on top of each fillet, and serve immediately.

COOK’S NOTE: Like Goldilocks and the three bears, fish has to be just right. Too much time in the oven or on the grill leaves your fish too dry. Too little time and you will have raw fish. As with many other proteins, fish continues to cook for several minutes after you take it off the heat. This is called carryover cooking. Let an instantread thermometer be your guide and pull your fish away from the heat at 120°F. By the time you’re ready to serve it, your fish will be perfect.

Reprinted with permission from The Healthy Mind Cookbook Copyright © 2015 by Rebecca Katz with Mat Edelson, Ten Speed Press, a division of the Crown Publishing Group, Berkeley, CA.

More Reading

Essential Fatty Acids

Why Choose Salmon?

The Importance of the Ratio of Omega-6/Omega-3 Essential Fatty Acids


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