1 Spoon/ Dinner

Zaatar, honey and walnut crusted salmon

This was the first ever recipe I created on this culinary free from food journey and is still one of my favourites. Taking only minutes to prepare and cook this recipe is ideal for chronic spoonies or anyone wanting a delicious, healthy supper.

Fibro Food Fairy

The aim and holy grail of this website is to create great tasting food that helps to minimise the impact of living with fibromyalgia. Celebrating ingredients that may reduce symptoms of chronic pain and fatigue whilst helping and informing others. Not only is this recipe easy to prepare but it is also packed full of fibro fabulous foods that are proven to be beneficial to our health and wellbeing.

Walnuts
A good source of protein and antioxidant vitamins and minerals. They are high in alpha linoleic acid (ALA), a type of anti-inflammatory omega-3 fatty acid. Research has found that eating walnuts regularly can lower cholesterol, relax blood vessels to lessen stress on the heart and reduce blood pressure.

Salmon
According to Arthritis Research UK, fish oils are rich in omega-3 essential fatty acids, which have strong anti-inflammatory properties stating that “They significantly reduce the release of several elements that play a part in inflammation from your white blood cells,”

Broccoli and cauliflower
Numerous studies have found that cruciferous vegetables including broccoli and cauliflower were found to reduce inflammation and could be beneficial to people living with chronic inflammatory conditions.

Free From Information:

  • Dairy free
  • Egg free (without mayonnaise)
  • Gluten free
  • Soya free
  • Refined sugar free

Zaatar, honey and walnut crusted salmon

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By Fibro Food Fairy Serves: 2
Prep Time: 5 minutes Cooking Time: 15 minutes

Taking only minutes to prepare and cook this recipe is ideal for chronic spoonies or anyone wanting a delicious, healthy supper.

Ingredients

  • 50g walnuts chopped
  • 1 tablespoon honey
  • ½ teaspoon cider vinegar
  • ½ teaspoon za’atar
  • 2 skinless salmon fillets
  • 1 small head of cauliflower
  • 1 organic, gluten free vegetable stock cube
  • 1 tablespoon good quality gluten and dairy free mayonnaise (I use Stokes mayonnaise-optional)
  • 160g broccoli

Instructions

1

Preheat the oven to 180° C fan. Mix together the chopped walnuts, honey, vinegar and za’atar. Top each salmon fillet with the walnut mixture and place on a baking tray lined with greaseproof paper. Bake in the oven for 12-15 minutes. The flesh should appear opaque and should flake easily when cooked.

2

Cut the cauliflower into small florets and boil in a non-stick saucepan with an organic gluten free vegetable stock cube for 12 minutes until soft. Once the cauliflower is cooked drain and return to the saucepan to cook on a low heat with salt-and-pepper for a couple of minutes to dry it out. The salt helps to draw out any excess moisture.

3

Remove the pan from the heat, add a tablespoon of Stokes mayonnaise and mash with a potato masher. The addition of mayonnaise gives a rich and creamy texture to the mash, but this is optional if you would prefer to keep the recipe egg free.

4

Finally serve the salmon and mash with broccoli that has been steamed or boiled for 8 to 10 minutes.

Notes

FIBRO FOOD FAIRY TIP: If possible, use a thermometer to check the internal temperature of each of the fillets which should be approximately 63° C when cooked. The fillets may appear to be cooked around the edges however thicker parts of the fish towards the centre may not be up to temperature and so it’s always better to check. FIBRO FOOD FAIRY TIP: You could use dairy free cream cheese as an alternative to the mayonnaise, however, check the ingredients list as many of these products will contain soya.

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