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Cinnamon Curry Salmon Stir Fry - Food as Medicine

Updated on January 24, 2014
Salmon stir fry with quinoa . . . yum!
Salmon stir fry with quinoa . . . yum! | Source

This Omega 3 rich salmon stir fry includes organic veggies of your choice along with antioxidant rich garlic, onion, tumeric, and ginger root. Every ingredient in this dish is considered one of the worldʻs healthiest foods, as described by George Mateljan in his book The Worldʻs Healthiest Foods.

Ingredients

  • 12 ounces boneless wild caught Alaskan salmon steak, chopped as it cooks
  • 2-3 garlic cloves, diced
  • 1/4 cup onion, red or yellow diced
  • pinky size turmeric root, diced
  • pinky size garlic root, diced
  • 2 cups fresh or frozen organic vegetables of your choice, I used frozen mixture of carrot, green beans, peas, corn and edamame
  • 1 Tbsp fresh squeezed lemon juice
  • 1 Tbsp organic extra virgin olive oil
  • 1 tsp or to taste Madras curry powder
  • 1 tsp or to taste Saigon cinnamon
  • optional and to taste habanero or hot red pepper, diced or dried flakes
  • optional and to taste mushrooms, chopped
Squeezing fresh lemon on a 6 ounce boneless salmon steak brings out itʻs flavor.
Squeezing fresh lemon on a 6 ounce boneless salmon steak brings out itʻs flavor. | Source
Chop the salmon into chunks as it cooks.
Chop the salmon into chunks as it cooks. | Source
Fresh organic vegetables are even better than frozen.  Take a trip through your groceryʻs produce aisle and buy  what looks, smells and feels healthy and fresh.
Fresh organic vegetables are even better than frozen. Take a trip through your groceryʻs produce aisle and buy what looks, smells and feels healthy and fresh. | Source
Frozen organic vegetables can save time and sometimes the only option.
Frozen organic vegetables can save time and sometimes the only option. | Source

Instructions

  1. Squeeze lemon juice on salmon and let soak in fridge.
  2. Dice garlic first, to bring out allicin, a cancer fighting antioxidant that needs 5-10 minutes to reach itʻs peak conversion from enzyme form. Heating garlic prevents allicin from forming.
  3. Chop onion, tumeric and ginger.
  4. Get two cups of veggies ready. I used Burpee organic frozen vegetable mix with edamame.
  5. Pour 1 tablespoon of olive oil in pan. Turn to med-High heat, after a minute or so add garlic, onion, tumeric and ginger and fry for one minute.
  6. Remove the skin from farm raised salmon, skin is optional for wild caught salmon. Add salmon to center of pan. As you cook salmon gradually chop it into 1/2 inch bits. This will become easier as it cooks.
  7. Add veggies. Frozen veggies to be added right after salmon. For fresh veggies wait until salmon is almost cooked. A lot depends on the veggies used. I used frozen carrots, peas, green beans, and edamame. They were cooked to crunchy perfection in 5-10 minutes.
  8. Pair this stir fry with quinoa or brown rice and serve with lemon slices and a bowl of cinnamon as a condiment

Cook Time

Prep time: 20 min
Cook time: 10 min
Ready in: 30 min
Yields: Serves 4

Food as Medicine

(click column header to sort results)
Food  
Nutrients/Antioxidants  
Medicinal Properties  
Salmon
Omega 3 fatty acids, selenium
Antiinflamatory, promotes brain and heart health
Lemon Juice
Vitamin C, flavinoids
Antioxidant, supports immune system
Garlic
Acillin, phytonutrients, manganese
Antioxidant, promotes heart health and weight control
Onion
Quercetin, chromium, vitamin C
Antioxidant
Turmeric
Curcumin
Antinflamatory, Antioxidant
Ginger
Gingerol
Antioxidant, Digestive aid
Organic Vegetables
Flavinoids, Phytonutrients
Antioxidants
Mushrooms
Selenium, B2, copper, B3, B5,Potassium, Phosphorus
Free radical killer
Curry
Curcumin, mustard seed, turmeric
Antiinflamatory, antioxidant
Cinnamon
Cinnamaldehyde
Antiinflamatory, antimicrobial, blood sugar balancer
Red Pepper
Capsaicin, VitaminA, Vitamin C,
Supports immune system, digestive and heart
This food is low in Sodium. It is also a good source of Vitamin K, Niacin, Phosphorus and Selenium, and a very good source of Protein, Vitamin A, Vitamin C and Vitamin B12.

Food as Medicine

Wild caught salmon is one of the best sources of omega three fatty acids and is low in saturated fat and calories and high in protein. The omega three fatty acids act as antiinflammatory agents Current research has found the average american diet to be deficient in Omega 3.

Garlic is an excellent source of manganese, which protects your cells from free radical damage, keeps bones healthy, promotes healthy blood sugar levels, healthy thyroid gland, healthy nervous system and cholesterol synthesis. Allicin is an antioxidant, powerful antibacterial and antiviral agent when teamed up with vitamin C.

Onion, rich in nutrients and low in calories contains chromium which balances blood sugar levels. Onion contains quercetin, a flavinoid which has anti-inflammatory benefits and promotes heart health.

Turmeric is rich in manganese, iron and curcumin. The curcumin causes the bright yellow color seen in curries and can stain your fingers. This powerful anti inflammatory, used in India and China for centuries is comparable to prescription meds and over the counters such as aspirin and motrin.

Ginger has powerful anti-inflammatory compounds called Gingerols. Gigerols can provide relief for arthritis.

Cinnamon is one of the oldest spices known to man. Cinnamaldehyde is both an actiinflamatory and antimicrobial food.


Nutrition Facts
Serving size: 100 grams
Calories 608
Calories from Fat198
% Daily Value *
Fat 22 g34%
Saturated fat 3 g15%
Unsaturated fat 24 g
Carbohydrates 52 g17%
Sugar 14 g
Fiber 14 g56%
Protein 54 g108%
Cholesterol 135 mg45%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
5 stars from 1 rating of Salmon Stir Fry

Comments

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    • Carb Diva profile image

      Linda Lum 

      3 years ago from Washington State, USA

      I love salmon but had never thought of cooking it with this flavor profile. This sounds absolutely wonderful! Voted up.

    • YogaKat profile imageAUTHOR

      YogaKat 

      4 years ago from Oahu Hawaii

      EGamboa, thanks for your imput. The lemon juice, ginger root and garlic really change the taste of the salmon. Let me know how it goes.

    • EGamboa profile image

      Eileen Gamboa 

      4 years ago from West Palm Beach

      Great! I've been bring to get my hubby to eat salmon, but he doesn't like it. This looks like a great recipe to trick his palate with--he loves anything stir-fried!

    • YogaKat profile imageAUTHOR

      YogaKat 

      6 years ago from Oahu Hawaii

      Thanks for your comment Chef Susan . . . glad you enjoyed!

    • profile image

      Susan from Oahu 

      6 years ago

      Loved this recipe as a way of using leftover salmon from the grill. It was fun to chop the colorful spices, scrape them from the cutting board into the heated olive oil, add a bit of curry, and smell the wonderful aroma! I felt like a real chef.

    • YogaKat profile imageAUTHOR

      YogaKat 

      6 years ago from Oahu Hawaii

      Thanks for your time and votes Old Cashmere :) I hope you get a chance to cook some up.

    • profile image

      Olde Cashmere 

      6 years ago

      This look like it would be an amazing meal YogaKat, thank you for sharing this. Tons of nutrition in this, voted up, awesome, and useful :)

    • YogaKat profile imageAUTHOR

      YogaKat 

      6 years ago from Oahu Hawaii

      Thanks Phoebe . . . this stir fry is yummy too. I forgot to highlight that. It is delicious . . . if you get the ALASKAN salmon. Thanks for popping in and let me known if you try it.

    • profile image

      Phoebe Pike 

      6 years ago

      That actually looks amazing.

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