Simple Honey Orange Salmon

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This is one of my favorite ways to make salmon as it is absolutely delicious and full of vitamins and nutrients. I must give credit to my friend in Vietnam who made this for me one night. I loved it so much that it has become my go to fave for making fish!

Further Food Nutritionist Commentary:

Salmon is an excellent source of omega-3s, essential fatty acids that have numerous health benefits, as Jacquelyn mentioned. DHA & EPA are 2 common types of omega-3s, which you usually find in seafood. ALA, the other common omega-3, is found in plant foods. Your body has to convert ALA into DHA or EPA in order to be used. ALA is still an important source of omega-3s. Be careful with calling honey a "healthy sweetener." 1 tablespoon of honey contains more calories and carbohydrate than 1 tablespoon of sugar. While it may have some health benefits, keep in mind it is still considered an added sugar, so use it in moderation. Citrus limonoids are natural, organic compounds found in citrus fruits. Some studies have shown limonoids to inhibit tumor formation, and also to have potential cholesterol-lowering effects. Another reason to get your daily serving of fruit! Keep in mind that nothing that you eat or drink will drastically change the pH of your blood. There is currently not enough scientific evidence to support claims made by "the alkaline diet."

By Alex Lane MS, RDN/LD

Simple Honey Orange Salmon

  • Prep Time: 10 minutes
  • Cook Time: 8 hours
  • Servings: 4

Ingredients

1 pound of salmon

2 tablespoons honey (2 tablespoons per pound)
3 oranges
1 tablespoon coconut or olive oil
option: ginger

Instructions

1. Place the salmon on a plate to make sure the liquids stay put. Squeeze some honey over the salmon (I use about 2 tablespoons per pound of salmon). Cut 1 orange in thin slices and lay them all over the salmon.
Option* – peel fresh ginger and cut it in large thin pieces. Use that to cover the fish in places between the orange slices.
2. Place the fish (now covered in orange and ginger slices in a zip lock bag. Squeeze 2 more oranges into the Ziploc bag. Close it and leave it in your fridge overnight.
3. Put a drop of coconut or olive oil in the pan and cook each side on medium heat for 5-10 minutes. (Baking it in the oven is also delicious. I prefer to leave the ginger and orange slices on the salmon when cooking it).

1. Place the salmon on a plate to make sure the liquids stay put. Squeeze some honey over the salmon (I use about 2 tablespoons per pound of salmon). Cut 1 orange in thin slices and lay them all over the salmon. Option* – peel fresh ginger and cut it in large thin pieces. Use that to cover the fish in places between the orange slices. 2. Place the fish (now covered in orange and ginger slices in a zip lock bag. Squeeze 2 more oranges into the Ziploc bag. Close it and leave it in your fridge overnight. 3. Put a drop of coconut or olive oil in the pan and cook each side on medium heat for 5-10 minutes. (Baking it in the oven is also delicious. I prefer to leave the ginger and orange slices on the salmon when cooking it).

Nutrition Information

Per Serving:  Calories: 181; Total Fat: 5 g; Saturated Fat: 1 g; Monounsaturated Fat: 2 g; Polyunsaturated Fat: 2 g; Cholesterol: 59 mg; Sodium: 76 mg; Potassium: 400 mg; Carbohydrate: 11 g;  Fiber: 1 g; Sugar: 9 g; Protein: 23 g
Nutrition Bonus: Vitamin C: 13%; Vit A: 3%; Iron: 5%; Calcium: 2%;
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