Over the weekend I vowed to eat more fish. I stated this decree to my husband in the Los Angeles airport on Sunday and he gave me that eyes down, brows furrowed, you-seriously-think-about-food-all-the-time look. So, here is my start. Salmon health benefits are off the chart in the protein category. Rich in Vitamin D, Omega-3 fat and Vitamin B12. Eaten regularly, it has cardiovascular benefits, improves mood & cognition and joint functioning. Cheers to this wonderful catch.
Another perk, fish cooks up quickly and requires little prep time. The maple syrup and soy sauce combine with a few other ingredients for a quick glaze that coats salmon beautifully. Add a side of my roasted vegetables with whole mushrooms and garlic and you’ve got a tasty summer meal, all under 350 calories! That includes a large portion of salmon and a side of roasted vegetables. Double cheers to that.
With this plate’s high protein and nutrition content, you will be full and satisfied without feeling weighed down.
Gluten & dairy free too. Some crusty multigrain bread, or crackers and hummus would be another great addition to this heart healthy dish.
MAPLE-SOY GLAZED SALMON & ROASTED VEGETABLES
gluten & dairy free recipe
1 1/4 lb SALMON FILLET (preferably wild)
1/4 cup 100% PURE MAPLE SYRUP
2 tbsp SOY SAUCE, LOWER SODIUM*
1 tsp RICE VINEGAR
1 clove GARLIC, minced (or 1/4 tsp garlic powder)
1 tsp FRESH GINGER, minced (or 1/2 tsp ground ginger)
SEA SALT AND PEPPER TO TASTE
1/2 tsp SRIRACHA HOT SAUCE (optional )
2 GREEN ONIONS, sliced
SESAME SEEDS, for garnish (optional)
1 large YELLOW or RED BELL PEPPER, cut into thick slices
1/2 large RED ONION, cut into chunks
1 large ZUCCHINI W/SKIN, cut in half and sliced
8 oz WHOLE MUSHROOMS (I used Monterey)
1 tbsp OLIVE OIL, EXTRA VIRGIN
3/4 tsp GARLIC POWDER
1/4 tsp CRUSHED RED PEPPER (optional or to taste)
*Gluten free option: Use wheat free tamari soy sauce or liquid aminos for soy sauce.
1. In a small bowl whisk maple syrup, soy sauce, rice vinegar, garlic clove, ginger, hot sauce, black pepper and salt if using. Cut salmon filet into 4 equal size pieces and place skin side down in a shallow baking pan. Spoon half the amount of maple glaze over salmon, cover tightly and refrigerate for 30 minutes (reserve remaining glaze to baste while cooking).
2. Preheat oven to 425 degrees. On a cooking sprayed large rimmed baking sheet, toss vegetables and mushrooms with olive oil, sea salt, black pepper and garlic powder, until well coated. Roast in the oven for 15 minutes, turn and cook an additional 8-10 minutes. Remove from oven and sprinkle with crushed red pepper if desired.
3. Turn oven heat up to 450 degrees. Place marinated salmon skin side down on a baking sheet or broiling pan lined with foil and sprayed with cooking spray. Roast for 5 minutes in the oven. Baste with glaze and cook another 5 minutes. Top with any remaining glaze and broil for 2-3 minutes or until golden brown. Serve salmon garnished with sliced green onions and sesame seeds if desired, and roasted vegetables on the side. Serves 4, one piece of salmon and 1/4 of vegetables.
VARIATIONS: Use any favorite vegetable like asparagus, broccoli or carrots in the side dish.
NUTRITION INFO PER SERVING (salmon & veggies): 340 calories, 13g fat, 2g sat fat, 80mg cholesterol, 24g carb, 3g fiber, 15g sugar, 33g protein