Registered Nurse

Certified Women's Health Coach

Hormone Health Specialist

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© 2019 by Healthier Existence.

Salmon Almighty + Recipe

Updated: Jan 27, 2019



Whether you are trying to lose weight, maintain your weight, increase your muscle mass, tone up, or just remain healthy... salmon is your super food. With its huge heart healthy benefits thanks to its Omega 3 Fatty Acids, this is a great nutritious staple in your diet . But beyond its cardiac benefits Salmon has some other great uses as well. Besides being delicious:


1. Its a great source of protein. Approximately 20-25 grams of protein in a 3.5 ounce salmon serving

2. Its a good potassium source. Potassium helps to control our blood pressure, helps to enhance our muscle strength, enhance our metabolism, and helps prevent excess fluid retention....just to name a few.

3. It provides antioxidants, in particular the antioxidant Astaxanthin. This has been linked to heart health, joint health, skin health, and even shown to have some cancer fighting qualities.

4. It is a good source of B-Vitamins. B vitamins provide so many important functions in our body but to name a few: creating energy, repair DNA, promote the healthy functionality of our brain, and reduce inflammation in the body

5. It is a good food for weight loss. Since it is low in calories, higher in protein, and increases metabolism, this is a great food to consume if you are attempting to lose weight

6. It is a good food to increase muscle mass and tone your body. As stated above, due to salmon being a good protein source this is an excellent staple in your diet in conjunction with strength training workouts if you want to increase muscle mass and/or tone your body.

7.  It provides a good source of Selenium. This is a mineral that studies have shown can protect your bones and thyroid and may also help reduce the risk of cancer.

**Through some research I have found that wild caught salmon seems to offer a higher level of these nutritional benefits as compared to its farm raised counterparts. There is also research that suggests wild caught salmon has fewer contaminants and chemicals than farm raised. This is just something to keep in mind if you have the choice between the two at your local grocery store.


Now that we've discussed the reasons why you should be eating salmon I would love to share the recipe for this delicious salmon that I made this week (see pic above). I love that there are so many different ways to make salmon and so many different recipes. It cooks really fast and does not take  much seasoning to get a good flavor because it is so light. Try this great tasting recipe:


Honey Lime Salmon

Ingredients

1lb salmon

Salt to taste

Black Pepper to taste

Old Bay poultry seasoning to taste

3 Tablespoons honey

1 Tablespoon coconut aminos garlic sauce

1 clove of minced garlic

1 Tablespoon lime juice

1 Tablespoon olive oil

Lime wedges

Chopped Parsley


Method

Preheat oven to 375 degrees


Season salmon with salt, pepper, and Old Bay poultry seasoning to your liking. Mix the honey, coconut amino garlic sauce, minced garlic, and lime juice together in a bowl. Stir this well to combine.


Coat a skillet with the olive oil, let it heat, and add the salmon. I let the salmon cook for about 2-3 minutes on each side. Add the honey mixture in the skillet with the salmon to let it heat. Spoon the honey mixture over the salmon as you are letting it heat to make sure it is coated well.


Place the salmon in a baking pan and ensure that all the honey mixture from the skillet has been drizzled over the salmon. Roast the salmon, covered with foil, for about 15 minutes. Then remove the foil and cook for an additional 5 minutes.

Remove from the oven and garnish with the chopped parsley and a lime wedge for presentation.


**If you are short on time you can skip the skillet step completely. You would just place the seasoned salmon in the baking pan, coat it with the honey mixture, then bake as stated above. The skillet step just allows the honey mixture to quickly "marinate" with the salmon before baking it. However this is not a must if you need to prepare this very quickly.


Hope you enjoy this recipe just as my husband and I have! It will definitely be a staple in our house. Drop me a line and let me know if you try it!