Lunch: Planked Salmon with Honey-Balsamic Glaze

This recipe includes superfoods such as:

Salmon, Honey

Health benefits of Planked Salmon with Honey-Balsamic Glaze

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

1 whole side of salmon, or 4 (6-ounce) salmon fillets
1 tablespoon fine sea salt, preferably gray salt
1/2 teaspoon freshly ground black pepper
1/4 teaspoon dry mustard
1/2 cup honey
1/4 cup balsamic vinegar
Melted butter, for brushing salmon
2 untreated cedar planks, each about 5 by 12-inches, soaked in water to cover for at least 12 hours (available at hardware stores)
Extra-virgin olive oil, for oiling the planks

Instructions

Preheat the broiler. Preheat the oven to 400 degrees F. If using a side of salmon, cut about halfway through the flesh about every 5 to 6-inches so there are some spaces for the glazes to sink in. If using salmon fillets, slice about 8 to 10 sliced angles into flesh, to help flesh more completely soak in the glaze. In a small bowl or cup, mix the salt, pepper, and dry mustard. In a medium glass bowl, heat the honey in the microwave for 30 seconds to liquefy further. Remove from the microwave and mix in balsamic vinegar. Brush the top of the salmon fillets (not the skin side) with the melted butter. Season the flesh side with the spice mixture. Brush with the honey-balsamic mixture, reserving some for later. Put the soaked planks under the hot broiler, about 5 inches from the heat source, until the wood is browned on top, about 3 minutes. With tongs, carefully remove the planks from the oven. Immediately brush the browned surface with olive oil, then lay the salmon fillets on the oiled surface, skin side down. Put 2 cookie sheets in the oven below where the planks will go to catch any glazes or juices that run off. Return the planks to the broiler and cook the fish for 10 minutes. Baste with honey-balsamic and place in oven. Cook until it is done to your taste, about 10 to 15 more minutes, or 20 minutes total for medium. Remove the fillets to a platter, or immediately serve directly from the planks. Per Serving: Calories 512; Total Fat 29 grams; Saturated Fat 9 grams; Protein 35 grams; Total Carbohydrate 28 grams; Sugar: 28 grams; Fiber 0 grams; Cholesterol 109 milligrams; Sodium 1185 milligrams