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Salmon with Fennel and Citrus Salad

Baked salmon with a fennel and citrus salad featuring grapefruit, orange, arugula, and avocado. Salmon provides heart-healthy omega-3 fats. Fennel seeds are loaded with vitamin C and manganese for immune and bone health.

From The Young Forever Cookbook

Ingredients

  • 1 tbsp extra-virgin olive oil
  • 1 tsp ground fennel seed
  • 1 tsp grated lime zest
  • 0.5 tsp kosher salt
  • Pinch of black pepper and red pepper flakes
  • 4 (6-8 oz) fillets sustainably caught salmon
  • 3 tbsp extra-virgin olive oil
  • 2 tbsp lime juice
  • 1 tsp long red chile, sliced
  • 0.5 tsp kosher salt
  • 0.5 tsp freshly ground black pepper
  • 1 medium fennel bulb, thinly shaved
  • 2 cups baby arugula
  • 0.33 cup fresh cilantro leaves
  • 0.33 cup fresh mint leaves
  • 1 grapefruit, peeled and segmented
  • 1 orange, peeled and segmented
  • 1 avocado, pitted, peeled, and sliced
  • 0.25 cup toasted pumpkin seeds

Instructions

  1. Preheat the oven to 350°F. Line a baking sheet with parchment paper.
  2. For the salmon: In a small bowl combine the olive oil, fennel seed, lime zest, salt, black pepper, and pepper flakes. Gently spread the mixture over the salmon fillets and place the fillets on the baking sheet. Bake for 20 minutes, until the fish is flaky and reaches an internal temperature of 125°F.
  3. For the dressing: Meanwhile, in a small bowl, whisk all the dressing ingredients together.
  4. For the salad: In a large bowl, mix the fennel, arugula, cilantro, and mint. Add 2 tablespoons dressing and toss to coat. Transfer the fennel mixture to a large platter and top with the citrus segments. Add the avocado and sprinkle with the pumpkin seeds. Drizzle with the remaining dressing.
  5. Divide the salad among four plates and top each with a salmon fillet.

Active Compounds

Nutrients and bioactive compounds delivered by this recipe's ingredients.

  • Vitamin D
    From: Salmon
  • Omega-3 fatty acids
    From: Salmon
  • Omega-6 Fatty Acids
    From: Salmon
  • Vitamin B12
    From: Salmon
  • Quercetin
    From: Fennel
  • Potassium
    From: Fennel
  • Folate
    From: Fennel
  • Polyphenols
    From: Fennel
  • Dietary Nitrates
    From: Arugula
  • Nicotinamide Mononucleotide
    From: Avocado
  • Lutein
    From: Avocado
  • Monounsaturated Fats
    From: Avocado
  • Zinc
    From: Pumpkin Seeds
  • Iron
    From: Pumpkin Seeds
  • Magnesium
    From: Pumpkin Seeds
  • Arginine
    From: Pumpkin Seeds

May Support

Health conditions and aging processes this recipe's compounds may influence, based on the source research.

  • Cardiovascular Disease
    Protects against · via Salmon
  • Heart disease
    Reduces risk of · via Salmon
  • Telomere Shortening
    Protects against · via Vitamin D
  • Upper Respiratory Tract Infection
    Reduces risk of · via Vitamin D
  • Mild Cognitive Impairment
    Improves · via Vitamin D
  • Cognitive decline
    Improves · via Vitamin D
  • Asthma
    Protects against · via Vitamin D
  • Acute Respiratory Tract Infections
    Protects against · via Vitamin D
  • Cancer
    Reduces risk of · via Vitamin D
  • All-Cause Mortality
    Improves · via Vitamin D
  • Osteoporosis
    Protects against · via Vitamin D
  • COVID-19
    Protects against · via Vitamin D
  • Bone Fracture
    Protects against · via Vitamin D
  • Sarcopenia
    Protects against · via Vitamin D
  • Menopause symptoms
    Improves · via Vitamin D
  • Alzheimer's disease
    Protects against · via Vitamin D
  • Type 2 diabetes
    Reduces risk of · via Vitamin D
  • Dementia
    Protects against · via Vitamin D
  • Biological aging
    Protects against · via Vitamin D
  • Bone mineral density loss
    Protects against · via Omega-3 fatty acids
  • Osteoarthritis
    Protects against · via Omega-3 fatty acids
  • Age-Related Macular Degeneration
    Protects against · via Omega-3 fatty acids
  • Parkinson's disease
    Protects against · via Omega-3 fatty acids
  • Aging
    Protects against · via Omega-3 fatty acids
  • Oxidative Stress
    Protects against · via Vitamin B12
  • Premature Hair Graying
    Addresses · via Vitamin B12
  • Stroke
    Protects against · via Vitamin B12
  • Vaginal Atrophy
    Improves · via Fennel
  • High blood pressure
    Improves · via Quercetin
  • High cholesterol
    Improves · via Quercetin
  • Cellular senescence
    Protects against · via Quercetin
  • Age-Related Hearing Loss
    Protects against · via Folate
  • Depression
    Reduces risk of · via Folate
  • Neurodegenerative Disease
    Protects against · via Folate
  • Kidney Cancer
    Reduces risk of · via Arugula
  • Age-Related Muscle Decline
    Improves · via Dietary Nitrates
  • Age-Related Artery Stiffness
    Improves · via Dietary Nitrates
  • Peripheral Artery Disease
    Improves · via Dietary Nitrates
  • Glaucoma
    Reduces risk of · via Dietary Nitrates
  • Skin Aging
    Protects against · via Avocado
  • Insulin resistance
    Improves · via Nicotinamide Mononucleotide
  • Age-Related NAD+ Decline
    Protects against · via Nicotinamide Mononucleotide
  • Cataracts
    Reduces risk of · via Lutein
  • Benign Prostatic Hyperplasia
    Improves · via Pumpkin Seeds
  • Anxiety
    Reduces risk of · via Pumpkin Seeds
  • Social Anxiety Disorder
    Improves · via Pumpkin Seeds
  • Common cold
    Protects against · via Zinc
  • Immunosenescence
    Protects against · via Zinc
  • Inflammaging
    Protects against · via Magnesium
  • Nutritional Deficiency
    Addresses · via Magnesium
  • Adrenal Burnout
    Addresses · via Magnesium
  • Erectile dysfunction
    Improves · via Arginine

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