Salmon & Broccoli Curry Bowl

Why I reach for it

Rich in EPA/DHA from salmon and sulforaphane from broccoli, this bowl is squarely aimed at calming lupus‑related inflammation. Omega‑3 fats down‑shift pro‑inflammatory cytokines, while cruciferous compounds nudge antioxidant pathways—exactly what my joints need when I experience a symptom flare up. The dish is naturally moderate in sodium, so I don’t rely on it for POTS, and fresh salmon is low histamine, keeping migraine risk low for most people.

Ingredients & where I bought them (2 servings)

Item	Amount	Source	Notes
Skinless salmon fillet, cubed	10 oz	Whole Foods seafood counter	Ask for it cut same‑day to keep histamine low.
Broccoli florets	2 cups	Durham Farmers’ Market	Fresh, crisp stems.
Jasmine rice, rinsed	½ cup dry	Trader Joe’s	Yields ~1½ cups cooked.
Coconut milk (full‑fat, BPA‑free)	1 cup	Trader Joe’s canned	Creamy base, lactose‑free.
Thai red curry paste	1 Tbsp	Harris Teeter Asian aisle	Contains sodium—taste before adding salt.
Fresh basil, chopped	¼ cup	Farmers’ market	Adds antioxidants and aroma.
Lime juice	1 Tbsp	Harris Teeter	Brightens the sauce.
Avocado oil	1 tsp	Pantry	High smoke point for searing.
Sea salt & pepper	to taste	Pantry	Season at the end; curry paste is salty.

20‑minute method

1. Start rice: Cook rinsed jasmine rice in 1 cup water; cover and simmer 15 min.

2. Sear salmon: Heat avocado oil in a non‑stick pan over medium; add salmon cubes, sear 1½ min per side until just golden. Remove to a plate.

3. Build curry: In same pan whisk curry paste into coconut milk; simmer 2 min. Add broccoli, cover, and cook 4 min until bright green.

4. Finish: Return salmon, add basil and lime juice; simmer 2 min more. Season only if needed.

5. Serve: Spoon rice into bowls, ladle salmon‑broccoli curry over the top.

Nutrition snapshot (per serving)

• Protein: ~34 g

• Omega‑3 (EPA/DHA): ~1.3 g

• Sodium: ~430 mg (varies by curry paste)

• Fiber: ~4 g