Insomnia can be caused by many different things; and your diet can be one of them. Salmon is an excellent choice to assist in getting a better night’s sleep. Most fish, especially Salmon, Halibut, and Tuna; contain Vitamin B6. Vitamin B6 is needed by the body to make melatonin (a sleep inducing hormone triggered by darkness). Other B6 rich foods include chickpeas, bananas, and fortified cereals. Check out this recipe edamam.com for Seared Salmon with Braised Broccoli.
1.25 pound(s) wild Alaskan salmon fillet, skinned
(see tip) and cut into 4 portions
1 tablespoon(s) (or 1 teaspoon dried) chopped
fresh rosemary, divided
1 teaspoon(s) salt, divided
2 head(s) (1 to 1 1/2 pounds) broccoli, trimmed
1.5 tablespoon(s) extra-virgin olive oil, divided
1 small onion, diced
3 tablespoon(s) raisins
2 tablespoon(s) pine nuts
1/2 cup(s) water
Season salmon with half the rosemary and 1/2 teaspoon salt at least 20 minutes and up to 1 hour before cooking. Cut the broccoli into florets with 2-inch-long stalks. Remove the tough outer layer of the stalk with a vegetable peeler. Cut the florets in half lengthwise. Heat 1 tablespoon oil in a large wide saucepan over medium heat. Add onion and cook, stirring occasionally, until translucent, 3 to 4 minutes. Add raisins, pine nuts and the remaining rosemary; toss to coat with oil. Cook, stirring, until the pine nuts are fragrant and beginning to brown, 3 to 5 minutes. Add the broccoli, season with the remaining 1/2 teaspoon salt and toss to combine. Add water and bring to a boil. Reduce heat to maintain a gentle simmer and cook, stirring occasionally, until the water has almost evaporated, 8 to 10 minutes.
Meanwhile, heat the remaining 1/2 tablespoon oil in a large nonstick skillet over medium-high heat. Add salmon, skinned-side up, and cook until golden brown, 3 to 5 minutes. Turn the salmon over, remove the pan from the heat and let stand until just cooked through, 3 to 5 minutes more.
To serve, divide the broccoli among 4 plates. Top with salmon and spoon raisins, pine nuts and any liquid remaining in the pan over the salmon.
TIPS & NOTES
Tip: Wild-caught salmon from the Pacific (preferably Alaskan) is considered the best choice for the environment because it is more sustainably fished and has a larger, more stable population. Farmed salmon, including Atlantic, should be avoided, as it endangers the wild salmon population. For more information, visit Monterey Bay Aquarium Seafood Watch at seafoodwatch.org.
Per serving: 311 calories; 14 g fat (2 g sat, 7 g mono); 66 mg cholesterol; 16 g carbohydrates; 0 g added sugars; 32 g protein; 5 g fiber; 699 mg sodium; 960 mg potassium.
Nutrition Bonus: Vitamin C (129% daily value), Vitamin A (40% dv), Potassium (28% dv), Magnesium (20% dv), omega-3s
Carbohydrate Servings: 1
Exchanges: 1 vegetable, 4 lean meats