Tuesday, March 3, 2015

Honey and Soy Glazed Salmon

You may have heard the American Heart Association recommendation to eat seafood twice a week.  This has shown to decrease the chance of cardiovascular disease and help improve and maintain brain function.  You know, pretty important stuff.  Well, I have a confession, I am not eating seafood twice a week, or even once a week.  And it is not because I don't like it, because I actually really do, it is more of just being stuck on other proteins like chicken and beef, but I am trying to change that. So when I found this recipe for salmon many years ago, I was excited.  In fact, this was the recipe I used when I made salmon for the first time.  It literally is fool-proof and takes ten minutes and it's delicious!  Over the years, I have tried to incorporate more salmon in my diet due to the Omega-3 fatty acids that are so good for the heart and brain and also skin, hair and nails and this recipe is my go-to way to prepare it.  The honey and soy sauce give the glaze that sweet and salty flavor combination that works so well with salmon.  The fresh lime juice adds an acidic bite while the Dijon mustard gives it just a bit of heat.  Just four ingredients to the glaze and the whole thing is cooked in one pan in 10 minutes.  This is a fantastic, healthy dinner that is as easy to cook for one person as it is for a family.  If you are unsure of eating or cooking salmon, this is a great recipe to start with!

Here is what you need:

1 lb Salmon fillet or 2 half pound fillets
2 tbsp Low Sodium Soy Sauce
2 tbsp Honey
2 tbsp Fresh Lime Juice
1 tbsp Dijon Mustard
1 tbsp Water
1 tbsp Vegetable Oil (coconut oil would be great here too)
Green Onions or Chives for Garnish

This is what you do:
Whisk the soy sauce, honey, Dijon mustard, lime juice and water in a small bowl and set aside. Heat the oil in medium frying pan over medium-high heat.  When hot, place the salmon skin side down and cover with a screen.  Cook for about 3 minutes then flip the salmon and cook for another 3 minutes, or until just cooked through.  Remove from pan and place on a plate or two.  Pour the soy sauce mixture in the same pan and let cook and stir for about 2 minutes, until it thickens to a glaze.  Pour directly over the salmon, garnish with green onions or chives and serve!
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Serves: 1/2 pound of salmon per person.

First thing to do is mix the glaze.  Add 2 tbsp soy sauce, honey and lime juice each to a small bowl and then add 1 tbsp mustard and water and whisk well.

Then add 1 tbsp of vegetable oil to a frying pan that fits the salmon, but is not much bigger.  Heat over medium high heat.  While the pan is heating up, check the salmon for any scales or bones that the butcher may have forgot.

Place the salmon in the pan skin side down first.  It will be hot and there will be oil popping, so if you have a screen use it.

After about 3 minutes, flip the salmon and cook for another 3 minutes.
Don't be afraid of the skin.  It is edible, but if you don't want to eat it, it easily separates from the salmon meat when you are eating it.

When the salmon is just cooked through with the middle still pink, remove the salmon and place on a plate skin side down.  
This is why we fry it at high heat, to get that amazing golden crust while the middle is still pink and fork tender.  

Now, pour the soy and honey mixture right in the pan and cook for about 2 minutes.  Keep and eye on it and stir almost continuously.  The mixture will bubble and thicken and when it has reached the desired consistency, pour it right over the salmon.  

Garnish with chives or green onions and serve!  This glaze is absolutely fantastic and it would be incredible to serve this on a bed of rice, cauliflower rice, noodles or quinoa.  I would highly recommended it!  In fact, this glaze is so delicious, I have been known to double the recipe so there is more of it.  

This recipe is helping me get to my goal of eating more seafood and I hope it does the same for you! Let me know what you think!