Lunch: Honey-Dijon Glazed Salmon with Flash-Cooked Zucchini

Recipe by Robin Bashinsky Preheating the pan allows the skin side of the salmon fillets to crisp while the broiler quickly cooks the flesh side. The honey-Dijon glaze locks in moisture and caramelizes nicely in the hot oven. No pastry brush? Use a spoon

This recipe includes superfoods such as:

Salmon, Honey

Health benefits of Honey-Dijon Glazed Salmon with Flash-Cooked Zucchini

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

2 tablespoons honey
1 1/2 tablespoons Dijon mustard
1 1/2 tablespoons red wine vinegar
1 teaspoon freshly ground black pepper, divided
1/2 teaspoon kosher salt, divided
Cooking spray
4 (6-oz.) salmon fillets
2 tablespoons olive oil, divided
1 shallot, thinly sliced and divided
2 medium zucchini, halved lengthwise and cut into 1/4-in. slices (about 3 cups), divided
2 tablespoons chopped fresh cilantro

Instructions

Place a rimmed baking sheet in oven. Preheat broiler to high (keep pan in oven as it preheats).
Combine honey, mustard, vinegar, 3/4 teaspoon pepper, and 1/4 teaspoon salt in a microwave-safe bowl. Microwave at HIGH for 2 minutes, stirring after 1 minute. Reserve 2 tablespoons honey mixture.
Carefully remove pan from oven. Coat pan with cooking spray. Arrange fillets, skin side down, on pan; broil 6 minutes. Brush remaining 2 1/2 tablespoons honey mixture over fillets; broil 2 minutes. Remove pan from oven; brush fillets with reserved 2 tablespoons honey mixture. Keep warm.
Heat 1 tablespoon oil in a large skillet over high. Add half of shallots; cook 1 minute, stirring frequently. Add half of zucchini; cook 3 minutes, stirring occasionally. Place zucchini mixture in a bowl. Repeat procedure with remaining 1 tablespoon oil, remaining shallots, and remaining zucchini. Add remaining 1/4 teaspoon pepper, remaining 1/4 teaspoon salt, and cilantro to zucchini mixture; toss. Serve zucchini with salmon fillets.