Ingredients
- salmon 140 g
- pepper copt 160 g
- yogurt 2% 80 g
- olive oil 5 g
- basmati rice (crud) 45 g
- seasonings
- salmon în sauce de pepper copt, yogurt and basmati rice
Instructions
- Roast peppers until charred, peel and blend into a sauce with yogurt.
- Season salmon with salt and pepper, bake at 180°C for 15 minutes.
- Cook basmati rice according to package instructions.
- Serve salmon over rice with the pepper-yogurt sauce.
This recipe is based on the exceptional lipid profile of salmon, a major source of Omega-3 fatty acids (EPA and DHA), with a demonstrated role in reducing systemic inflammation and neuronal protection. Basmati rice was selected for its starch structure that provides a lower glycemic index compared to other varieties, ensuring gradual glucose release into the blood.
The nutritional innovation consists of the roasted pepper and yogurt sauce: roasted pepper is a dense source of vitamin C and polyphenols, while yogurt brings extra calcium and a fine texture without the saturated fat content typical of classic cream. This synergy of ingredients not only optimizes digestion but also supports the absorption of fat-soluble micronutrients, being a complete meal built on solid scientific foundations.
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