(NC) One way to manage inflammation and other arthritis symptoms is through lifestyle choices, such as healthier eating. While diet alone won’t cure arthritis, according to Arthritis Society Canada, an anti-inflammatory diet can help.
Haddock is high in protein and full of nutrients, including riboflavin, vitamin D, iron and zinc. It’s also high in omega-3 fatty acids, which help regulate blood pressure, the nervous system and inflammatory activity. Here’s a simple weeknight recipe to try:
Cayenne-Marinated Mediterranean Haddock with Tomato Sofrito
Prep Time: 15 minutes
Cook Time: 20 minutes
Servings: 4
Ingredients:
Fish:
- ½ tsp (2.5 ml) cayenne pepper
- ½ tsp (2.5 ml) each salt and pepper
- 2 tbsp (30 ml) extra virgin olive oil
- Juice of 1 medium lime, about 2 tbsp (30 ml)
- 1 tbsp (15 ml) garlic, minced
- 4 haddock fillets, about 14 oz (420g) total
Sofrito:
- 2 tbsp (30 ml) extra virgin olive oil
- 2 tbsp (30 ml) garlic, minced
- 1/3 cup (80 ml) cup onion, chopped
- 4 medium tomatoes, cubed or 1 14 oz (398 ml) can whole tomatoes
- 4 tbsp (60 ml) chopped fresh basil or parsley, or 1 tbsp (15 ml) dried basil
- 1 tsp (5 ml) dried thyme
- ¼ tsp (1 ml) turmeric, optional
- Salt and pepper, to taste
Directions:
Prep the fish:
- In a small bowl, combine cayenne pepper, salt, pepper, olive oil and lime juice.
- Place fish in a baking sheet lined with aluminum foil and coat with the cayenne marinade.
- Cover with plastic wrap and refrigerate for 1-2 hours.
Prep the sofrito:
- While the fish marinates, heat oil in a medium skillet over medium heat. Sauté garlic and onion for 2 minutes or until soft.
- Add tomatoes, basil, thyme, pepper and salt. Simmer for 10-15 minutes.
- Add extra herbs to taste, including turmeric if using, and set aside.
Cooking:
- After the fish has marinated, preheat oven to 450 F (235 C).
- Remove plastic wrap from fish and bake for about 20 minutes, or until it flakes easily with a fork. Serve with sofrito.
Find more arthritis-friendly recipes at arthritis.ca.
