Lunch: Baked Salmon with Honey-Garlic Glaze

Preheat your oven for a quick and easy baked salmon recipe starring a sweet and tangy glaze made with honey, garlic and soy sauce.

This recipe includes superfoods such as:

Salmon, Sesame Seeds, Honey

Health benefits of Baked Salmon with Honey-Garlic 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. Sesame seeds help with progesterone balance. Lignans found in in sesame seeds help to prevent excess estrogen production.

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

1/2 cup honey
1/3 cup low sodium soy sauce
3/4 cup pineapple juice
1 Tablespoon minced garlic
1 1/2 teaspoons minced fresh ginger
4 (6-oz.) salmon filets
1 teaspoon cornstarch
Chopped scallions, for garnish
Toasted sesame seeds, for garnish

Instructions

In a medium bowl or liquid measuring cup, whisk together the honey, soy sauce, pineapple juice, garlic and ginger. Place the salmon filets in a large sealable plastic bag then pour in half of the marinade and refrigerate the salmon for a minimum of 15 minutes and up to 6 hours. (Reserve the remaining half of the marinade.)
When you are ready to bake the salmon, preheat the oven to 350 °F and line a baking sheet with foil. Remove the salmon from the fridge, lightly coat the foil with cooking spray and arrange each filet skin side down on the baking sheet. (Discard the marinade in the bag.) Bake the salmon for about 15 minutes or until it’s cooked through. (The cooking time will vary based on the thickness of your salmon filets, but aim for an internal temperature of 145 °F.)
While the salmon is baking, pour the reserved half of the marinade into a small saucepan set over medium-high heat. In a small bowl whisk together the cornstarch with 2 teaspoons water. Whisk the cornstarch mixture into the sauce, bring it to a boil, and continue cooking it until it reduces and is thick enough to coat the back of a spoon.
Remove the salmon from the oven, transfer each filet to a serving plate and top it with the glaze. Garnish the salmon with chopped scallions and sesame seeds and serve immediately.