Ingredients
- salmon 100 g
- basmati rice 50 g
- green salad 80 g
- oil 4 g
- salt, pepper, lemon
Instructions
- Season the salmon fillet with salt, pepper, and lemon juice. Cook it in the oven at 180°C for 12-15 minutes, until the healthy fats are slightly released, but the flesh remains succulent.
- Boil the basmati rice in salted water (ratio 1:2). Basmati rice is chosen for its structure that keeps individual grains and for its favorable glycemic profile.
- Prepare a generous bed of green salad, drizzled with olive oil and lemon.
- Serve the salmon alongside rice and salad for a complete lunch.
This combination is supported by research from Harvard T.H. Chan School of Public Health on the Mediterranean Diet and the impact of Omega-3 fatty acids (EPA and DHA) on cardiovascular and hormonal health. Salmon provides these essential fatty acids which, according to clinical studies, reduce systemic inflammatory markers. The choice of basmati rice is not random; studies on glycemic index (such as those from University of Sydney) confirm that basmati has a lower GI compared to other types of rice, due to its amylose ratio, which prevents postprandial hyperinsulinemia. Additionally, the combination with salad fiber further slows the digestion rate, ensuring a high metabolic safety profile.
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