Lunch: Sesame-Ginger Salmon en Papillote

This recipe includes superfoods such as:

Salmon, Honey

Health benefits of Sesame-Ginger Salmon en Papillote

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.

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

Zest of 1/2 an orange
1 teaspoon peeled, minced fresh ginger
3 tablespoons soy sauce
1 tablespoon fresh orange juice
2 teaspoons rice vinegar
2 teaspoons toasted sesame oil
1 teaspoon honey
2 heads baby bok choy, ends trimmed and cut into thirds through the stem
1 red bell pepper, seeded and thinly sliced
1/2 cup bean sprouts
4 (6-ounce) salmon fillets
Freshly ground black pepper
Olive oil, for brushing packets
1/3 cup diagonally thinly sliced scallions, for garnish
Cook's Note: Aluminum foil can be substituted for parchment paper.
Unfold and arrange the pieces of parchment on 2 baking sheets.

Instructions

Preheat the oven to 425 degrees F. Combine the orange zest, ginger, soy sauce, orange juice, vinegar, sesame oil and honey together in a small bowl; set aside.
Fold 4 (16 by-12-inch) parchment paper squares in 1/2 lengthwise.
Evenly divide the bok choy, bell peppers, and bean sprouts among the 4 parchment packets. Season the vegetables with 1 tablespoon sesame-ginger marinade. Place a salmon fillet on top of the vegetables and season with the black pepper and an additional tablespoon of the marinade.
Fold the top half of the parchment over the fish, and overlap small folds along the open edge to seal. Brush each packet with olive oil. Bake for 8 to 10 minutes, until the parchment paper puffs up.
Transfer the parchment packets to plates. Carefully cut the packets open, avoiding the hot steam, and serve.
Per serving (includes scallion garnish): Calories 348; Total Fat 14 grams; Saturated Fat 2 grams; Protein 42 grams; Total Carbohydrate 16 grams; Sugar: 10 grams; Fiber 5 grams; Cholesterol 94 milligrams; Sodium 1338 milligrams;

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