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Gluten-Free Salmon Curry with Mango Avocado Salsa

Gluten Free Salmon Curry with Mango Avocado Salsa

Gluten-Free Salmon Curry with Mango Avocado Salsa: A Nutrient-Rich Delight for the Whole Health Flexi-Plan

In the pursuit of optimal health and well-being, the Whole Health Flexi-Plan stands out as a versatile and nutritious dietary approach. Central to this plan is the inclusion of balanced, nutrient-dense meals that cater to diverse dietary needs. Our Gluten-Free Salmon Curry with Mango Avocado Salsa not only fits seamlessly into this plan but also offers a wealth of health benefits. This article explores the nutritional virtues of the ingredients, providing a deep dive into their health-promoting properties.

Table of Contents

Health Benefits of Salmon

Salmon is renowned for its exceptional nutritional profile, making it a cornerstone of a healthy diet. This fatty fish is a rich source of high-quality protein, essential omega-3 fatty acids, vitamins, and minerals.

Omega-3 Fatty Acids:

  • Anti-inflammatory properties: Omega-3s, particularly EPA and DHA, are known to reduce inflammation, potentially lowering the risk of chronic diseases such as heart disease, arthritis, and certain cancers.
  • Brain health: These fatty acids are crucial for brain function, helping to improve cognitive function and reduce the risk of neurodegenerative diseases.
  • Heart health: Omega-3s help lower triglyceride levels, reduce blood pressure, and improve overall heart health.

Protein:

  • Muscle repair and growth: Salmon provides high-quality protein necessary for muscle repair, growth, and overall maintenance of body tissues.
  • Satiety: Protein-rich foods help in maintaining satiety, thereby aiding in weight management by reducing overall calorie intake.

Vitamins and Minerals:

  • Vitamin D: Vital for bone health and immune function, salmon is one of the few natural food sources of vitamin D.
  • B Vitamins: Salmon is rich in B vitamins, including B12 and niacin, which are essential for energy production and maintaining proper metabolic functions.
  • Selenium: This mineral supports thyroid function and acts as an antioxidant, protecting cells from damage.

The Power of Coconut Milk

Coconut milk is a creamy, flavorful base for our curry, adding richness and numerous health benefits.

Healthy Fats:

  • Medium-Chain Triglycerides (MCTs): These fats are easily digested and converted into energy, promoting weight loss and boosting metabolism.
  • Lauric Acid: Known for its antimicrobial properties, lauric acid can help in boosting the immune system.

Vitamins and Minerals:

  • Iron: Essential for oxygen transport in the blood, coconut milk helps in preventing anemia.
  • Magnesium: Important for muscle function and nerve signaling, magnesium also supports heart health.

Digestive Health:

  • Fiber: Coconut milk contains dietary fiber, which aids in digestion and promotes a healthy gut microbiome.

The Benefits of Mango and Avocado Salsa

The vibrant mango and avocado salsa not only adds a burst of flavor but also packs a nutritional punch.

Mango:

  • Vitamin C: Essential for immune function, collagen production, and skin health, mangoes are a rich source of this vital vitamin.
  • Antioxidants: Mangoes contain several antioxidants, including beta-carotene and flavonoids, which help protect against oxidative stress and inflammation.
  • Fiber: The high fiber content in mangoes aids in digestion and helps maintain healthy blood sugar levels.

Avocado:

  • Healthy Fats: Avocados are rich in monounsaturated fats, which are heart-healthy and help in lowering bad cholesterol levels. [1]
  • Potassium: This mineral is crucial for maintaining healthy blood pressure and supporting cardiovascular health.
  • Vitamin E: Avocados provide vitamin E, an antioxidant that helps in protecting skin cells and maintaining overall skin health.

The Role of Herbs and Spices

The herbs and spices used in this recipe, including cilantro, basil, and red curry paste, offer additional health benefits.

Cilantro:

  • Detoxification: Cilantro has been shown to help remove heavy metals and toxins from the body.
  • Antioxidant properties: It contains antioxidants that help fight inflammation and protect cells from damage.

Basil:

  • Anti-inflammatory effects: Basil contains essential oils such as eugenol, which have anti-inflammatory properties.
  • Antibacterial properties: Basil has been shown to have antibacterial effects, helping to protect against infections.

Red Curry Paste:

  • Capsaicin: Found in chili peppers, capsaicin boosts metabolism and has pain-relief properties.
  • Turmeric: Often included in curry pastes, turmeric contains curcumin, a powerful anti-inflammatory and antioxidant compound.

Which Diet Plans Can Enjoy This Dish?

The Gluten-Free Salmon Curry with Mango Avocado Salsa is versatile and can fit into various dietary plans, including:

  • Gluten-Free Diet: This recipe is naturally gluten-free, making it suitable for those with celiac disease or gluten intolerance.
  • Paleo Diet: The use of whole, unprocessed ingredients aligns with the principles of the paleo diet.
  • Keto Diet: The high-fat content from coconut milk and avocado makes this dish suitable for a ketogenic diet, provided the serving size of mango is moderated.
  • Whole30: By using compliant ingredients, this recipe can be enjoyed on a Whole30 diet.
  • Dairy-Free Diet: The absence of dairy makes this dish perfect for those avoiding lactose or dairy products.

Summary

Our Gluten-Free Salmon Curry with Mango Avocado Salsa is not just a flavorful and exotic dish; it is a powerhouse of nutrients that support overall health and well-being. By incorporating this meal into your diet, you can reap the benefits of its high-quality protein, healthy fats, and an array of vitamins and minerals. This dish is a testament to the delicious possibilities of the Whole Health Flexi-Plan, making healthy eating an enjoyable and sustainable choice.

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Cooking Method
Courses , , ,
Difficulty Beginner
Servings 6
Calories 520
Best Season Summer
Description

Indulge in a delicious and nutritious Silver Fork Gluten Free Salmon Curry with Mango Avocado Salsa. This innovative recipe aligns perfectly with the Whole Health Flexi-Plan, offering a balanced meal rich in healthy fats, vitamins, and antioxidants. The curry features succulent salmon fillets broiled to perfection and enveloped in a creamy, flavorful coconut curry sauce. The vibrant mango avocado salsa adds a refreshing and tangy twist, making this dish an exciting culinary experience.

Ingredients
    For the Salmon:
  • 1 lb 1 wild-caught salmon (cut into 1-inch fillets)
  • 1/4 cup extra virgin olive oil
  • 2 tsp smoked paprika
  • 1 tsp chili powder
  • 1 tsp chipotle chili powder
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • Salt, to taste
    • For the Curry Sauce:
  • 4 tbsp ghee (clarified butter)
  • 3 - 4 garlic cloves (minced)
  • 1 can full-fat coconut milk
  • 3 tbsp Thai red curry paste
  • 2 tbsp gluten-free tamari or coconut aminos
  • Fresh cilantro (chopped for garnish)
  • Fresh basil (chopped for garnish)
    • For the Mango Avocado Salsa:
  • 1 1/2 cups ripe mango (diced)
  • 1 avocado (diced)
  • 1 - 2 jalapeños (seeded and finely chopped)
  • 1 shallot (finely chopped)
  • 1/2 cup fresh cilantro (chopped)
  • 1/2 cup fresh basil (chopped)
  • 1 tbsp lime zest
  • 1/4 cup fresh lime juice
  • 1 tsp honey or agave syrup for vegan
Instructions
    Preheat Oven:
  1. Preheat your oven to 500°F or set to high broil.
    2. Prepare Salmon:
  2. On a baking sheet, toss the salmon fillets with olive oil, smoked paprika, chili powder, chipotle chili powder, garlic powder, onion powder, and salt. Arrange the fillets in a single layer. If desired, thread the salmon onto skewers.
    3. Broil Salmon:
  3. Broil the salmon until it begins to crisp, about 5-8 minutes. Keep a close eye to avoid overcooking.
    4. Make the Curry Sauce:
  4. In a large skillet over medium heat, melt the ghee. Add minced garlic and curry paste, cooking for 2-3 minutes until fragrant. Stir in the coconut milk and tamari. Simmer gently for 5-7 minutes, allowing the flavors to meld. Stir in chopped cilantro and basil just before serving.
    5. Prepare the Salsa:
  5. In a medium bowl, combine mango, avocado, jalapeños, shallot, cilantro, basil, lime zest, lime juice, and honey. Toss gently to mix. Season with a pinch of salt if desired.
    6. Serve:
  6. Serve the broiled salmon over a bed of rice or cauliflower rice. Spoon the curry sauce over the salmon and top with a generous amount of mango avocado salsa. Garnish with additional fresh cilantro and basil.
Nutrition Facts

Servings 6

Amount Per Serving
Calories 520kcal
% Daily Value *
Total Fat 34g53%
Saturated Fat 16g80%
Cholesterol 85mg29%
Sodium 690mg29%
Total Carbohydrate 19g7%
Dietary Fiber 6g24%
Sugars 8g
Protein 33g66%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: Gluten-Free Salmon Curry, Mango Avocado Salsa, Healthy Salmon Curry Recipe, Gluten-Free Curry Sauce, Broiled Salmon with Salsa, Easy Salmon Curry Recipe, Whole Health Flexi-Plan Salmon, Dairy-Free Salmon Curry, Salmon Curry with Coconut Milk, Gluten-Free Dinner Recipes
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