Baked Salmon Fillets | Omega-3 Rich Wild Fish Recipes

Recently, I finished a 30 day Paleo Cleanse.  Tonight, as I sit here planning my meals for next week I’m thinking about salmon. I love salmon!

Who can forget the scene in the Forrest Gump movie when they talked about how many different ways you can cook shrimp? …you can boil it, fry it, broil it, etc Well, you might be surprised to know that there are as many ways to cook salmon!

In this post, I’m going to share with you one of the many ways I like it. My recipe for baked salmon fillets is not only delicious but satisfying and good for you!

Before I do that though, I thought you might be interested in learning some of the health benefits we “women of a certain age” get from eating salmon.

  • Salmon is rich in Omega-3. Omega-3 has a whole list of health benefits to it. Salmon’s Omega-3 combined with vitamin 12 and niacin make it very beneficial for your cardio health.bag of frozen salmon fillets
  • Selenium is a trace mineral present in salmon and that along with Omega-3 have been shown to have a defensive actions againt cancers like breat colon, prostate, and kidney cancer.
  • Feeling a little grumpy? Did you know that salmon can help your mood? If you are feeling depressed, the omega-3 in salmon helps in reducing depression. Depression and stress are the principal causes that boost the production of pro-inflammatory cytokines. As the level of pro-inflammatory cytokines increase, the depressive symptoms accelerate simultaneously.+
  • The omega-3 present in salmon provides protection from both early and late age-related muscular degeneration.
  • A little too much sun? Omega-3 is also known to have anti-inflammatory effects. It can protect the skin against sunburn and most possibly, skin cancer also.
  • Salmon proves highly beneficial in destroying the Alzheimer’s plaques.
  • Eating salmon helps prevent deep vein thrombosis. Deep vein thrombosis is a condition in which blood clot develops in the deep veins of thighs, pelvis or legs.
  • Salmon prevents and controls high blood pressure. It not only provides protection against heart attacks, it has a vital role to play in protection against ischemic stroke as well.
  • Omega-3 fatty acids reduce inflammation of the arteries and digestive system.
  • Salmon’s Omega-3 improves skin texture, add shine to eyes, skin, hair and nails.
  • It is a good protein supplement of older or sick people too, as it is easily digestible.

So there you go! It’s not only delicious, but it’s good for you!

As promised, here’s my recipe for baked salmon fillets in a balsamic glaze. The glaze features a balsamic vinegar, garlic, honey, white wine and Dijon mustard. It makes baked salmon fillets extraordinary!

Balsamic-Glazed Salmon Filletsbaked salmon fillet recipe

Prep Time 10 mins.     Cook Time 20 mins.     Ready in 30 mins.

Ingredients

  • 6 (5 ounce) salmon fillets
  • 4 cloves garlic minced
  • 1 tablespoon white wine
  • 1 tablespoon honey
  • 1/3 cup balsamic vinegar
  • 4 teaspoons Dijon mustard
  • salt and pepper to taste
  • 1 tablespoon chopped fresh oregano
  • Spinach
  • Feta Cheese

Directions

  1. Preheat oven to 400 degrees  Line a baking sheet with aluminum foil, and spray with non-stick cooking spray.
  2. Add cooking spray to pan  cook and stir garlic until soft, about 3 minutes. Mix in white wine, honey, balsamic vinegar, mustard, and salt and pepper. Simmer, uncovered, for about 3 minutes, or until slightly thickened.
  3. Arrange salmon fillets on foil-lined baking sheet. Brush fillets with balsamic glaze, and sprinkle with oregano.
  4. Bake in preheated oven for 10 to 14 minutes, or until flesh flakes easily with a fork. Brush fillets with remaining glaze, and season with salt and pepper.

Nutritional Information 

Amount Per Serving  Calories: 298 | Total Fat: 15.5g | Cholesterol: 84mg

Serve on a bed of spinach and garnished with feta cheese.

I’m looking forward to returning to adding coffee back into my diet and I’m no longer addicted to the sugary coffee creamer I used to use. Instead, I use a little Silk Almond Coffee Creamer which you can find in the dairy section of your grocery store.  It is both delicious and a healthier food choice.  I’m looking forward to continuing the Paleo lifestyle way of eating.

To Your Health!

Charm Bolohan

 

 

 

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