Spiced Honey Garlic Salmon
This Spicy Honey Garlic Salmon is perfect for a quick weekday evening: smother your pan seared salmon fillets with a garlic honey mustard glaze and dinner is ready in under 20 minutes! Say hello to your new favorite healthy dinner, it can’t be easier than this!
PREPARATION
1. Season salmon fillets with salt and pepper. Set aside.
2. In a bowl, combine honey, mustard, hot sauce of your choice, soy sauce, apple cider vinegar (or lime juice) red pepper flakes and a pinch of salt. Stir to combine and set aside.
3. Heat olive oil in a oven-proof skillet and fry the salmon on on side until half done. Flip salmon and add minced garlic into the skillet and cook until slightly browned. Add the honey mixture and lemon wedges into the skillet, reduce the sauce until sticky.
Finish off by broiling the salmon in the oven for 1 minute, until the surface becomes slightly charred. Serve over rice with more sauce and a sprinkling of chopped cilantro.
INGREDIENTS
12 oz (350g) salmon fillets, cut into 2-3 strips
1/4 cup (60ml) honey
4 cloves garlic, minced
2 tablespoons whole-grain mustard
1 tablespoon soy sauce
1 teaspoon apple cider vinegar or 1 tablespoon lime juice
1 tablespoon olive oil
1 tablespoon hot sauce of your choice (Tabasco, Sriracha, Asian chili-garlic sauce)
1/2 teaspoon red pepper flakes
1 tablespoon chopped cilantro
1 lime, sliced into wedges
NUTRITIONAL INFORMATION
Per Serving Calories 355 calorie Total Fat 22 grams Saturated Fat 4 grams Cholesterol 104 milligrams Sodium 128 milligrams Carbohydrates 4 grams Dietary Fiber 0 grams Protein 35 grams Sugar 3 grams
HEALTH BENEFITS
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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