In Blog, Recipes

Honey Glazed Salmon

Few foods can bring us both the nutritional benefits and the delicious flavor as wild caught Alaskan salmon. Salmon is best known for its high content of omega 3 fatty acids which have many health benefits. From a cardiovascular perspective, people who eat fatty fish 2-3 times per week have a lower risk of heart attack, stroke, heart arrhythmia, high blood pressure and high triglycerides in the blood. The DHA in salmon is known for its benefits on brain health and is useful in treating or preventing brain disorders such as ADD or depression. When it comes to inflammation, salmon has two factors that help; anti-inflammatory fatty acids and astaxanthin. Astaxanthin is called the “king” of carotenoids and is responsible for turning salmon pink. Among its many benefits are helping to reduce inflammation, support eye health and boost energy in the cells fighting muscular fatigue. Astaxanthin is responsible for giving salmon the incredible energy they need to swim upstream against a current.

Along with the healthy fats comes fat-soluble vitamins. Vitamin D is especially high in salmon with a 4-ounce fillet having over 100% of the daily-recommended allowance. With a major epidemic of vitamin D deficiency in our country this is another good reason to include salmon in your diet.

There’s a lot of fear about the safety of eating fish these days and making sure your fish source is free from heavy medals and toxins is important. To be on the safe side stay clear of farm raised and Atlantic caught salmon and look for Wild Alaskan or Sockeye salmon. Include fish 3-4 times a week but not every day so as to reap the benefits without overdoing the possible risks. Pregnant and nursing mothers should avoid fish altogether since small amounts of mercury and toxins can be harmful to the growing fetus.

Salmon has so much flavor and since it is a fatty fish we don’t need to add fat to have a tasty fish. This recipe adds a bit of sweet with an Asian flare to make a savory dish that the whole family will love. Hope you enjoy it as much as me!

Honey Glazed Salmon

2-6 oz. Wild Salmon fillets
1 T Bragg’s Liquid Aminos
1 T rice vinegar
1 T honey
1 tsp. ginger
1/2 tsp. garlic powder or minced clove
1 packet stevia
black sesame salt for topping (optional)

Mix all ingredients except the black sesame salt together in a bowl with a whisk.

Place fish fillets in a shallow baking dish and pour marinade on top. Turn fish upside down if there is skin. Refrigerate for at least 1 hour allowing the flavors to sink into the fish.

Preheat oven to 450 degrees. Turn fish over (so skin is on the bottom now) and sprinkle with black sesame sea salt. Bake for 15-20 minutes.

Makes 4 servings at 4 oz each

Calories: 231
Fat: 9g
Carb: 7 g
Protein: 29 g

Are you looking to transform your health? Mary works with clients all over the country developing personalized nutrition and exercise plans for weight loss and health. If you’re ready to get started on your journey to health and wellness contact her today!

Visit BodyDesigns Two Week Detox Plan or BodyDesignsbyMary for more information.

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