Easy salmon with honey garlic sauce is one of the best salmon recipes. It's garlicky, sweet and sticky with simple ingredients. Takes only 15 mins to make dinner using this Honey Garlic Salmon recipe!
Garlic Honey Salmon Recipe
PREP TIME10 minutes
COOK TIME5 minutes
TOTAL TIME15 minutes
INGREDIENTS
·
12 oz. (340 g) salmon, cut
into 2-3 fillet strips
·
salt
·
black pepper
·
1 pinch cayenne pepper
·
2 tablespoons honey
·
1 tablespoon warm water
·
1 1/2 teaspoons apple
cider vinegar or lemon juice
·
1 tablespoon olive oil
·
3 cloves garlic, minced
·
1/2 lemon, sliced into
wedges
· 1 tablespoon chopped parsley
INSTRUCTIONS
1.
Season the surface of the
salmon with salt, black pepper and cayenne pepper. Set aside.
2.
Mix the honey, water,
apple cider vinegar or lemon juice and a pinch of salt together. Stir to
combine well.
3.
Heat up an oven-safe
skillet (cast-iron skillet preferred) on high heat. Add the olive oil. Pan-fry
the salmon, skin side down first, for about 1 minute. Turn the salmon over and
cook for 1 minute. Turn it over again so the skin side is at the bottom.
4.
Add the garlic into the
pan, saute until slightly browned. Add the honey mixture and lemon wedges into
the skillet, reduce the sauce until it's sticky.
5. Finish it off by broiling the salmon in the oven for 1 minute or until the surface becomes slightly charred (optional step).
6.
Top the salmon with
parsley and serve immediately.
NOTES
Watch
the cooking video on this page for step-by-step guide.
Double
the sauce by using 4 tablespoons honey, 2 tablespoons warm water and 3
teaspoons apple cider vinegar or lemon juice, if you like it saucy.
Salmon Benefits
Salmon is one of the most nutritious foods on the planet.
Not only is this popular fatty fish loaded with
nutrients, but it may also even reduce certain risk factors for several
different diseases.
What’s more, it’s tasty, versatile, and widely available.
Here are 11 amazing health benefits of salmon.
1. Rich in omega-3 fatty acids
Salmon is one of the best sources of the long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
A 3.5-ounce (100-gram) portion of farmed salmon has 2.3 grams of
long-chain omega-3 fatty acids, while the same portion of wild salmon contains
2.2 grams.
Unlike most other fats, omega-3 fats are considered “essential,”
meaning you must get them from your diet since your body cannot create them.
Generally, most health organizations recommend that healthy
adults get a minimum of 250–1,000 mg of combined EPA and DHA per day.
EPA and DHA have been credited with several impressive health
benefits, such as decreasing inflammation, lowering blood pressure, reducing
the risk of cancer, and improving the function of the cells that line your
arteries.
One review of 22 studies found that using an EPA and DHA
supplement consistently could significantly improve arterial function,
especially in people who smoke, are overweight, or have high cholesterol levels
or metabolic syndrome.
What’s more, studies have shown that getting these omega-3 fats
from fish increases levels in your body just as effectively as supplementing
with fish oil capsules.
As for how much fish to eat, consuming at least two servings of
salmon per week can help meet your omega-3 fatty acid needs.
2. Great source of protein
Salmon is rich in high-quality protein.
Like omega-3 fats, protein is another essential nutrient that
you must get from your diet.
Protein plays a number of important roles in the body,
including helping your body heal after injury, protecting bone health, and
maintaining muscle mass during weight loss and as you get older.
Recent research has found that for optimal health, each meal
should provide at least 20–30 grams of high quality protein.
For reference, a 3.5-ounce (100-gram) serving of salmon contains
22–25 grams of protein.
3. High in B vitamins
Salmon is an excellent source of B vitamins.
Below is the B vitamin content in 3.5 ounces (100 grams) of wild
salmon.
- vitamin
B12: over 100% of the Daily Value (DV)
- niacin: 63%
of the DV
- vitamin
B6: 56% of the DV
- riboflavin: 38%
of the DV
- pantothenic
acid: 38% of the DV
- thiamin: 23%
of the DV
- folic
acid: 7% of the DV
These vitamins are involved in several important processes in
your body, including turning the food you eat into energy, creating and
repairing DNA, and reducing chronic inflammation, which can lead to disease.
Studies have shown that all of the B vitamins work together to
maintain optimal functioning of your brain and nervous system. Unfortunately,
even people in developed countries may become deficient in one or more of these
vitamins.
4. Good source of potassium
Salmon is quite high in potassium.
This is especially true of wild salmon, which provides 13% of
the recommended daily value per 3.5 ounces (100 grams), versus 8% for farmed
salmon.
In fact, wild salmon contains more potassium than an equivalent
amount of a medium-size banana, which provides just 9% of the recommended daily
value.
Potassium helps manage your blood pressure. It also reduces your
risk for stroke.
One review found that supplementing with potassium significantly
reduced blood pressure levels in people with high blood pressure, especially
for those consuming large amounts of sodium.
Potassium also works with sodium to help regulate fluid balance
and lowers blood pressure by preventing excess
5. Loaded with selenium
Selenium is a mineral found in soil and certain foods. It’s considered a trace mineral, meaning your body only needs tiny amounts of it. Nevertheless, getting enough selenium in your diet is important.
Studies have shown that selenium helps protect bone health, decreases thyroid antibodies in people with autoimmune thyroid disease, and may reduce the risk of cancer.
Check out this “11 Impressive
health benefits of Salmon”.
Try out this amazing “Christmas
baked salmon easy and tasty recipe”.
Have a wonderful Breakfast!
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