Lunch: Indian-Spiced Sockeye and Grilled Potato Salad

The potatoes get crisp at the edges, making this dish a little like fish and chips.

This recipe includes superfoods such as:

Cinnamon, Salmon, Lemon

Health benefits of Indian-Spiced Sockeye and Grilled Potato Salad

Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060). Salmon is an excellent source of omega-3 fatty acids, which are crucial for reducing inflammation and promoting cardiovascular health. It is also rich in vitamin D, which helps regulate insulin levels and improve mood, both of which are important for managing PCOS symptoms. Additionally, salmon provides a good amount of B vitamins, particularly B12, which supports energy production and helps maintain healthy nerve function. Including salmon in your diet can help balance hormones, reduce inflammation, and support overall well-being. Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.

Ingredients

1/4 cup vegetable oil
1 tablespoon brown mustard seeds
1 tablespoon ground coriander
1 1/2 teaspoons ground cumin
1 1/2 teaspoons turmeric
1/2 teaspoon cinnamon
1/2 teaspoon cayenne
1/4 teaspoon ground cloves
About 1 1/2 tsp. kosher salt
1 1/4 cups plain low-fat yogurt, divided
1 1/2 tablespoons lemon juice
4 sockeye salmon fillets (each about 5 oz. and 3/4 in. thick), skinned
1 1/4 pounds red potatoes, sliced 1/4 in. thick
Cooking oil spray
2 tablespoons diced red onion
1/4 cup chopped cilantro, plus cilantro sprigs

Instructions

Heat oil in a frying pan over medium heat. Add mustard seeds and cook until they pop, 2 to 3 minutes. All at once, stir in remaining spices and 1 1/2 tsp. salt; cook until fragrant, 30 to 45 seconds. Remove from heat and whisk in 1/2 cup yogurt.
Stir 3 tbsp. spice mixture with remaining 3/4 cup yogurt in a bowl; chill. In a shallow bowl, combine remaining spice mixture with lemon juice and 3 tbsp. water. Let cool. Add salmon, turn to coat, and chill, covered, at least 1 1/2 hours or overnight.
Heat grill to medium (350 ° to 450 °). Transfer salmon to a plate. Turn potatoes in marinade. Let reserved yogurt sauce stand at room temperature. Spray 2 perforated grill pans* with cooking oil spray, then arrange potatoes in a single layer over 1 1/2 pans, spray them with oil, and spray salmon. Reserve remaining marinade.
Grill potatoes, covered, until browned on underside, 15 minutes. Turn over, brush with remaining marinade, and cook until second side is brown, 5 to 8 minutes; as done, transfer to a bowl and keep warm. Meanwhile, set salmon oiled side down on empty half of grill pan; cook, turning once, until just cooked through, 5 minutes total.
Toss potatoes with onion and chopped cilantro, then spoon onto plates. Add salmon and garnish with cilantro sprigs. Serve with reserved yogurt sauce and add more salt to taste.
*Or fold 2 sheets of foil in half. Poke dime-size holes in them about 2 in. apart, using a small knife.

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