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Who knew? Until recently, no one had tested the antioxidant capacity of common culinary herbs, instead focusing all the attention on fruits and vegetables.
While berries, plums, prunes and other colorful blue-red-purple fruits top the list of antioxidant-rich foods, we now know that culinary herbs offer even higher antioxidant capacity, ounce for ounce.
Oregano, parsley, bay leaf and mint boast the greatest antioxidant capacity, followed by thyme, rosemary, basil, and their aromatic cousins.
Today's simple recipe makes tasty use of two of these antioxidant champs—parsley and mint—plus the potent antioxidant, anti-inflammatory powers of cumin, turmeric, onion, and cayenne.
Canned Sockeye Salmon Rice Pilaf with Peas, Asparagus, and Mint
Prep time 45 minutes
- 2 cans (6 oz each) skinless-boneless sockeye salmon, no salt added, OR 4 cans (3.75 oz each) skinless-boneless sockeye salmon, OR 2 pouches (6 oz each) skinless-boneless sockeye salmon
- 2 teaspoons organic extra virgin olive or macadamia nut oil
- 1/2 cup finely chopped onion
- 1 garlic clove, minced
- 1 1/4 cups long grain rice
- 1/2 teaspoon ground cumin
- 1/2 teaspoon organic turmeric
- 1/2 teaspoon organic cayenne powder
- 3-3/4 cups organic chicken broth (or 2 chicken or vegetable stock cubes, dissolved in 3-3/4 cups hot water)
- 3/4 cup frozen peas
- 2 bunches asparagus, woody ends trimmed, cut into 2-inch lengths
- 1 tablespoon chopped fresh parsley and/or mint
- Sea salt and organic black pepper
- 2 tablespoons finely grated Gruyere, Parmesan, or Cheddar cheese, if desired
- Drain salmon, reserving liquid; discard skin and bones (if any). Break salmon into chunks; set aside.
- Heat olive oil in a large frying pan. Add onion and garlic; cook over medium heat for 5‒6 minutes, until onion is browned.
- Stir in rice, cumin, cayenne, and turmeric. Cook, uncovered, stirring occasionally for another 2‒3 minutes.
- Pour in stock and reserved salmon liquid, bring to a boil, then reduce heat and simmer gently for 15‒20 minutes, until the rice is tender and the liquid is absorbed.
- Gently stir peas, asparagus, and salmon into the rice (try to avoid breaking up the chunks of salmon) and cook for a minute or two. As needed, let the pan stand, covered, for 3 minutes to fully cook the asparagus.
- Fold in parsley and season with salt and pepper to taste. Serve sprinkled with grated cheese.