Lunch: Orange Roasted Salmon

Recipe by KBURIE I like to make this for company since you can get it ready ahead of time up until the final baking step. It looks both pretty and impressive, and the orange flavor is more subtle than you'd expect. This is a healthy and elegant meal (not

This recipe includes superfoods such as:

Salmon, Lemon, Honey

Health benefits of Orange Roasted Salmon

Salmon is an excellent source of omega-3 fatty acids, which are crucial for reducing inflammation and promoting cardiovascular health. It is also rich in vitamin D, which helps regulate insulin levels and improve mood, both of which are important for managing PCOS symptoms. Additionally, salmon provides a good amount of B vitamins, particularly B12, which supports energy production and helps maintain healthy nerve function. Including salmon in your diet can help balance hormones, reduce inflammation, and support overall well-being. Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.

Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health.

Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefits against oxidative stress and inflammation. These antioxidants can help combat the damage caused by free radicals, which are linked to chronic conditions such as heart disease and cancer. Furthermore, the natural sugars in honey can provide a quick energy boost, making it an excellent option for a pre-workout snack or a natural sweetener in beverages and meals.

Honey's benefits extend beyond its nutritional profile. Its antimicrobial properties make it a natural remedy for wounds and burns, promoting healing by providing a moist environment and acting as a barrier to infection. Additionally, honey has been used for centuries to soothe sore throats and coughs, thanks to its ability to coat the throat and reduce irritation.

However, it's important to consume honey in moderation. While it is a healthier alternative to refined sugar, it is still a form of sugar and can contribute to weight gain and other health issues if consumed in large amounts. For individuals with diabetes or those monitoring their blood sugar levels, it's crucial to account for honey's GI and its effects on blood sugar.

Choosing raw, unprocessed honey can also maximize its health benefits. Raw honey is more likely to retain its antioxidants and other beneficial compounds that can be lost during processing. Incorporating honey into your diet can be as simple as adding it to yogurt, drizzling it over oatmeal, or blending it into smoothies. Its natural sweetness and health-promoting properties make honey a superfood worth including in a healthy, balanced diet.

Ingredients

2 oranges, sliced into rounds
1 onion, thinly sliced
1 1/2 tablespoons olive oil
5 (6 ounce) salmon fillets
1 tablespoon lemon pepper
1 1/2 teaspoons garlic powder
1 tablespoon dried parsley
1/2 cup orange juice
1 1/2 tablespoons lemon juice
1 tablespoon honey

Instructions

Preheat the oven to 400 degrees F (200 degrees C).
In a small bowl or cup, stir together the lemon pepper, garlic powder, and dried parsley. Place the slices from one of the oranges in a single layer in the bottom of a 9x13 inch baking dish. Place a layer of onion slices over the orange. Drizzle with a little bit of olive oil, and sprinkle with half of the herb mixture.
Place the dish in the preheated oven, and roast for about 25 minutes, or until the onions are browned and tender. Remove the dish from the oven, and increase the temperature to 450 degrees F (220 degrees C).
Push the onion and orange slices to the outer edge of the baking dish, and place the salmon fillets in the center. Season with the remaining half of the herb mixture. Whisk together the orange juice, lemon juice and honey in a small bowl. Pour evenly over the salmon.
Bake for 12 to 15 minutes in the preheated oven, or until the salmon is opaque in the center. Remove fillets to a serving dish, and discard the roasted orange. Garnish fillets with roasted onions and fresh orange slices.

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