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A diet rich in antioxidants can help reduce oxidative processes, which occur in our body on a regular basis and cause cell destruction and aging processes. In the daily menu of the people of the blue regions you can find foods rich in antioxidants, such as vegetables and fruits, herbs, grains, legumes, nuts, almonds and seeds. In Sardinia and Ikaria, the menu also includes quality fats such as olive oil and fish. Lib offers for example the following recipe, which combines the benefits of salmon and avocado.
The avocado has earned the nickname “multivitamin from nature” because it is one of the rare fruits that contain almost all the variety of vitamins and minerals our body needs in a day. It is rich in vitamin E, folic acid, potassium, B vitamins, and vitamin K, and unsaturated fatty acids and plant phytosterols. It is also an excellent solution for sick people who have no appetite, because it is dense in energy, and therefore even a small amount of it can provide possible deficiencies, improve immune capacity and strengthen it.
Salmon is one of the fish rich in omega-3 fatty acids (as well as halibut, sardines and mackerel), which have been found to reduce the risk of heart disease, among other things, by lowering blood pressure and triglyceride levels.
Salmon patties with avocado salsa
Nutritional values per serving: 95 calories | 3 grams of carbohydrates 6.5 grams of protein 6.5 grams of fat 18 patties
500 grams of salmon fillet
1/2 purple onion, finely chopped
1/2 bunch green onions, finely chopped
1/2 bunch parsley, finely chopped
1/2 bunch coriander, finely chopped
1/2 hot pepper, finely chopped (optional)
2 cloves crushed garlic
1/2 cm crushed ginger
2 tablespoons olive oil
1/2 teaspoon black pepper
1/2 teaspoon salt
Lemon zest from 1/2 lemon
For the avocado salsa:
1 medium avocado, ripe and mashed with a fork
1/4 purple onion, finely chopped
Juice from 1 ripe tomato
1 clove crushed garlic
1 bunch parsley, finely chopped
1 bunch coriander, finely chopped
Juice from 1 lemon
salt and pepper
Grind the salmon in a food processor in pulses. Transfer to a large bowl and add the rest of the patty ingredients. Stir and refrigerate for at least an hour, preferably overnight.
Form thick patties from the mixture. Place them in a pan lined with baking paper and bake in a preheated oven at 230 degrees for 15 minutes.
Mix the avocado salsa ingredients in a separate bowl and serve with the salmon.