Hi all. It’s been awhile since I’ve re-visited some of my earlier recipes. So much has changed since I started blogging in 2012. As many of you know, I currently focus on GERD-diet therapy. My goal is to create more tasty, practical recipes for those with acid reflux issues. So I’m thrilled to share this delicious Pistachio Crusted Salmon recipe.
I’ve been going through old recipes to see what I can adjust (or in the very least, add modification tips). Here’s a recipe I recently adjusted. So, let’s break it down, so you can see the anatomy of my GERD-friendly Pistachio Crusted Salmon:
Anatomy of this GERD-friendly Dish:
Salmon:
Salmon is rich in omega-3 fatty acids. This healthy fat is anti-inflammatory which is essential for all, but especially important for those with digestive issues.
Lime zest (not the acidic flesh):
Zest of lime provides the refreshing flavor of lime without all the acidity. You can do the same with lemon and other citrus fruits if you are missing the flavors they bring to your dishes. Grab a zester, and start zesting!
Pistachios:
Let’s get the record straight. Pistachios, like cashews, are high in fructons which make it a high FODMAP food. (This can be problematic to some people who have GERD, but not all). And like all nuts, they are rich in fat. Two things that may sound contraindicated for those with digestive issues such as GERD. However, small quantities which offer the benefit of healthy fats for our brain, skin, body’s functions, may be okay.
This recipe pairs nuts with herbs and lime zest, and ultimately doesn’t add to overabundance of fat (in one sitting). Furthermore, they are a low-acid food (pH 6.358) and a little goes a long way in terms of flavor and texture! The recipe serves 6, sound you won’t be consuming more than 2 tablespoons of these nuts.
Spinach:
Leafy greens are great! Not only do they provide anti-oxidants and nutrients, but they are low-acid foods. Adding ribbons (chiffonade) to the dish not only is pretty, but it helps you get in more veggies (a little here and there adds up). Be sure to serve your salmon with a side or two of greens as well.
Dried Herbs:
This recipe uses Zaatar (typically a blend of dried lemon zest or Sumac, oregano, and sesame seeds). The ingredients in this spice blend bring plenty of flavor and good taste without the acid reflux triggers.
Plain Low-fat Greek Yogurt or Labne:
Some GERD sufferers find dairy a trigger, but this is not the case for all. With probiotics, either of these (and we are talking plain, low-fat versions) can benefit digestion and add to flavor, mouthfeel! If dairy is not for you, you can swap out the yogurt or Labne for a plant-based plain yogurt such as Forager‘s cashew yogurt.
The Recipe
Pistachio Crusted Salmon
Ingredients
- Zest of two limes
- 1/4 cup Zaatar seasoning
- 1/4 cup shelled chopped pistachios
- 1/4 cup raw chopped cashews
- 1/4 teaspoons sea salt
- 1 tablespoon olive oil
- 24 ounces raw salmon
- 1/4 cup Spinach cut into ribbons aka "chiffonade"
- 1/4 cup Labne or Low-fat Plain Greek Yogurt or plain plant based option
Instructions
- Preheat oven to 425ºF.
- Prepare the crust: Combine lime zest, Zaatar, pistachios, cashews, and sea salt into a bowl or ziplock bag. Mix or shake to combine well.
- Place salmon in baking dish. Coast well with crust mixture. Drizzle olive oil on top.
- Bake for 20 minutes until fish flakes easily with a fork (test at thickest point).
- Let rest for 10 minutes.
- Add yogurt and Spinach chiffonade as garnish.
