Pan-Seared Salmon with Tomato Fusilli and Asparagus

Symptom check-in

• POTS: heavy-leg fatigue and that drained feeling after a long day upright - needed protein + carbs without a salt bomb

• Vestibular migraine: mild head pressure, not spinning, but visually sensitive - avoided sharp flavors and acidity

• Lupus: low-grade muscle soreness and stiffness, especially shoulders and hips

Disorder safety check

Condition	Works?	Notes
POTS	Yes	Balanced protein + carbs
Lupus	Yes	Anti-inflammatory fats
Vestibular migraine	Yes	No sharp acid or spice

Ingredients (1–2 servings)

• 1 salmon fillet (4–6 oz)

• 1 cup fusilli or rotini pasta

• 1 cup asparagus, trimmed

• ½ cup cherry tomatoes, halved

• Olive oil

• Salt and black pepper

• Optional: dried Italian seasoning or garlic powder

How to make it

1. Cook the pasta

1. Bring a pot of well-salted water to a boil.

2. Add pasta and cook until just al dente.

3. Reserve about ¼ cup pasta water, then drain.

4. Toss lightly with olive oil so it doesn’t stick.

2. Roast or sauté the asparagus

Option A – Oven (best texture):

1. Preheat oven to 425°F.

2. Toss asparagus with olive oil and salt.

3. Roast 10–12 minutes until tender with crisp tips.

Option B – Stovetop:

1. Heat a pan over medium heat with olive oil.

2. Add asparagus, cook 6–8 minutes, turning often.

3. Soften the tomatoes

1. In a small pan, add a drizzle of olive oil.

2. Add cherry tomatoes cut-side down.

3. Cook over medium-low heat until blistered and jammy, about 5 minutes.

4. Lightly salt.

4. Cook the salmon

1. Pat salmon dry and season generously with salt and pepper.

2. Heat a skillet over medium-high heat with olive oil.

3. Place salmon skin-side down.

4. Cook 4–5 minutes, do not move it.

5. Flip and cook 2–3 minutes more until just cooked through.

6. Let rest for 1 minute.

5. Assemble

1. Toss pasta with tomatoes and a splash of reserved pasta water.

2. Plate pasta, add asparagus, then top with salmon.

3. Finish with black pepper and a drizzle of olive oil.