Recipe of the Week: Simple Glazed Salmon
Salmon is one of my favorite foods to eat and I think it is because it offers unique nutrients not found in other foods or fish. Vitamin D is one of those unique nutrients in salmon, since it is not found naturally in virtually any other food.
Most foods that contain Vitamin D have been fortified with it, such as dairy products like yogurt and milk. Vitamin D is needed for our health in many ways; to maintain strong bones by helping our body absorb calcium from the food we eat, to help our muscles move, and help our immune system fight off invaders.
Looks like a fighter
Salmon is the best fish source of Omega 3 fatty acids, EPA and DHA, offering approximately 800 mg per 3 oz. Omega-3 fatty acids help our cells maintain their membranes, signaling, improve brain cell functioning in addition to many other benefits for cardiovascular health. Our consumption in the U.S is very low (100-300 mg per day) when compared to other nations like the UK and Norway ( 1000+ mg/day) on average.
I’m guessing the main reason for this is because most people don’t know how to make it or can’t afford to regularly eat fish. I completely relate to both of those reasons! Salmon is my go-to at a restaurant but it can ring in anywhere from $14 – 25 for an entree. It is less expensive if you purchase it fresh and make it yourself. Though, I’ve tried to make salmon countless times from home and it never tasted the same compared to a wood-fired grill. Buying canned fish (like tuna or salmon) can get you the nutrients and also save you some dough but…the taste is vastly different from fresh.
I recently tried out a recipe and my mind has been changed on cooking salmon at home. This recipe was so simple, easy and delicious that I had to share.
Simple Glazed Salmon (paired with Citrus Kiwi Mango Chutney)
Ingredients:
- 1 tablespoon honey
- 2 teaspoons low-sodium soy sauce
- 1 teaspoon olive oil
- 1/4 teaspoon black pepper
- 1 lb salmon fillets (about 1 inch thick)
Preparation:
- Heat oven to Broil.
- Mix ingredients together and marinate salmon fillets while oven heats.
- Bake fillets for 5 minutes on each side.
- Garnish with Kiwi Mango chutney.
Kiwi Mango Chutney
Ingredients
- 1/2 cup diced, peeled mango
- 1/2 cup diced, peeled kiwifruit
- 1/4 cup chopped fresh cilantro
- 1/4 cup fresh orange juice
Preparation:
- Combine all ingredients
- Serve
Do you eat fish on a regular basis?
What is your favorite way to prepare it ?
