Feast on Fish
Fish is a wonderful addition to a healthy cancer fighting diet. Strive for 2-3 servings of an omega 3 fatty acid rich fish per week. Some great choices are wild salmon, mackerel, sardines, and albacore tuna. Many clients will ask me how to cut down on red meat in their meal plan and this is a great way to do that. The recipe below from Chef Nancy combines delicious salmon with another omega fatty acid rich food – walnuts! The basil in this recipe provides many anti-inflammatory compounds and antioxidants which can help protect against free radicals. Finally, the artichoke has a concentrated amount of phytonutrients in the leaves. These phytonutrients (cynarin and silymarin) help support healthy liver function. Using food as a part of your medicine is a great way to help heal your body.
Grilled Salmon Topped with Artichoke Pesto
1 Jar (12 ounces) Marinated Artichoke Hearts
1 Cup Walnuts
2 Cloves Garlic, Peeled
1/4 Cup Grated Parmesan cheese
1/4 Cup Roughly Chopped Fresh Basil, plus more for garnish
1/3 to ½ Cup Freshly Squeezed Lemon Juice (to taste)
Kosher or Sea Salt and Freshly Cracked Black Pepper to taste
*Grilled Salmon Filets
Drain the artichoke hearts, reserving ½ cup of the oil. Toast the walnuts by spreading them out on a sheet pan and placing them in a 350F oven for 10 minutes. Remove and allow to cool.
Add the garlic and nuts to the food processor and pulse until combined. Add the cheese and artichoke to the food processor and pulse. Add the 1/3 cup lemon juice and pulse. With the motor running, drizzle in the reserved oil. Process until smooth. Taste and add salt, pepper and more lemon juice as desired. Top each *Grilled Salmon Filet with a tablespoon of the pesto and garnish with the basil and lemon wedges.
*Grilled Salmon Filets
4 (5-6 oz) Skinless Salmon Filets
Nonstick Spray or Olive Oil
Kosher or Sea Salt and Freshly Cracked Black Pepper
Season both sides of the filets with a light coating of olive oil or nonstick spray, salt and pepper. Make sure your grill (or grill pan) is very clean, is on high and preheated. Place the filets on the grill and cook the first side for 2-5 minutes, depending on how thick the filet is and how well you like your salmon done. Turn the filets over and cook, uncovered, for 2-4 minutes. Remove from the grill and let stand for 5 minutes before serving.