I eat this salmon a lot, some time even twice a week and the best part is it goes beautifully with all my favorite veggies . My family love's it




Spice-Rubbed Salmon is one of my go-to recipes on busy weeknights.  When people ask me how it’s possible to cook healthy meals when you’re pressed for time, I point to recipes like this one.  Not only is it healthy and delicious, it can be prepared in about 15 minutes!

I love dry spice rubs and they’re so easy to make yourself, there’s no need to buy them!  Spice rubs are a great way to add a ton of flavor to a dish without adding a lot of calories or fat.  And most of us have a good number of dried spices hanging out in our pantries.  

This is a great all purpose rub that works well on salmon but also on chicken, beef, pork, or vegetables.  It has a combination of smoky, spicy and sweet flavors that balance each other out nicely.  It gets smokiness from chili powder, cumin and smoked paprika and a hint of spice from cayenne pepper.






For sweetness, I used honey granules that I recently got in my latest Hatchery box.  They are a nice way to add the flavor of honey to your dishes without the messiness of honey.  If you don’t have it, you can substitute coconut sugar or light brown sugar.  And if you like heat, feel free to double the cayenne.  Who knew healthy could be so good?






PREPARATION


Pat the salmon dry. In a small bowl, mix the chili powder, cumin, smoked paprika, cayenne, honey granules, a ⅛ teaspoon salt, and ⅛ teaspoon pepper together. Brush each salmon filet with ½ teaspoon olive oil and sprinkle equal amounts of the dry rub on top, patting it onto the salmon so that it adheres.

Heat a grill, grill pan or nonstick skillet over medium and spray with cooking spray. Place the salmon in the pan, seasoned side down and cook until browned, about 3 minutes. Flip and cook another 2-5 minutes to desired doneness. Remove from pan and serve.


INGREDIENTS


4 salmon fillets (about 6 ounces each)
2 teaspoons chili powder
½ teaspoon cumin
½ teaspoon smoked paprika
⅛ teaspoon cayenne pepper
1 tablespoon honey granules (can substitute coconut sugar or light brown sugar)
Kosher salt and black pepper

2 teaspoons olive oil




NUTRITION INFORMATION

Serving Size: 1 (177 g)     Servings Per Recipe: 6

Calories 256.3     Calories from Fat 89 35%    Total Fat 9.9 g 15%    Saturated Fat 1.7 g 8%    Cholesterol 77.4 mg 25%     Sodium 198.5 mg 8%    Total Carbohydrate 5.4 g 1%    Dietary Fiber 0.5 g 2%    Sugars 4.6 g 18%    Protein 34.8 g 69%



HEALTH BENEFITES

1. Whole Body Wellness

Containing more than a day’s worth of vitamin D in just one serving, eating wild-caught salmon helps maintain optimal health in a variety of ways. This is important as vitamin D deficiency is linked to everything from cancer to multiple sclerosis to rheumatoid arthritis and heart disease. D. Alexander Parker, PhD, Associate Professor of Epidemiology and Urology at Mayo Clinic in Florida, suggests that one-quarter of Americans suffer from low levels of vitamin D. (2) This stresses the need for all of us to supplement or eat vitamin D-rich salmon on a regular basis. Another study by the National Health and Nutrition Examination Survey found that 7.6 million children across the U.S. were vitamin D deficient. This is defined as less than 15 ng/ml of blood. (3)

2. Bone and Joint Health

Researchers recently found that regular omega-3 consumption can help keep osteoporosis at bay. (4) In fact, using records spanning 15 years from the Women’s Health Initiative (WHI), Ohio State University researchers observed that women with higher levels of omega-3 fatty acids in their blood experienced fewer hip fractures. Inflammation contributes to bone resorption, a process in which bone tissue is broken down. Since omega-3-rich salmon is a natural anti-inflammatory food, eating this delicious fish on a regular basis is a great way to keep your bones strong.

 3. Brain and Neurological Repair

Omega-3-rich foods are shown to increase the efficiency of various brain functions, including improved memory. (5) Additionally, the vitamin A, vitamin D and selenium in salmon help protect the nervous system from age-related damage and can even possibly act as an antidepressant. Studies suggest that long-term omega-3 supplementation can help prevent and treat Alzheimer’s disease and Parkinson’s symptoms. (6, 7)


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