Learn all about the incredible health benefits of salmon, which is packed with omega-3 fatty acids. Plus, get the recipe for my easy Honey Ginger Salmon. It's a healthy, elegant, and deceptively simple dish that can be made in about 20 minutes!
Salmon is one of my favorite ingredients to cook because it's tasty and nutrient-dense. Some of my favorite salmon recipes are my Air Fryer Salmon Teriyaki, Miso Maple Glazed Salmon and Grilled Salmon Burgers with Dill Yogurt Sauce.
Did you know that the current USDA dietary guidelines recommend eating at least two servings (4 oz each) of seafood per week? Also The American Heart Association has a dietary guideline recommendation that adults should eat at least two servings (3 oz each of cooked fish or ¾ cup flaked fish) of salmon or other omega-3 rich fish per week. This is because salmon and other seafood contain many important nutrients that are beneficial for our health.
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Salmon Nutrition
Why is seafood being emphasized so much? It’s because salmon and other fatty fish like mackerel, herring, lake trout, sardines and albacore tuna have high levels of the omega-3 fatty acids.
They're specifically rich in 2 omega-3 fatty acids- eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Turns out, these compounds have incredible health benefits!
Our bodies don’t make omega-3s so we must get them from our diet. Here are just a few things that omega-3 fatty acids do:
- They are associated with reduced cardiac death. Specifically, they decrease the risk of irregular rhythms, may decrease triglycerides, lower blood pressure, reduce blood clotting, and slow the growth rate of atherosclerotic plaques.
- An analysis of 20 studies involving hundreds of thousands of participants found that eating approximately one to two 3-ounce servings of fatty fish a week reduces the risk of dying from heart disease by 36 percent.
- Did your parents always tell you that fish is “brain food”? It turns out they were right! Omega-3s are important for neurological development, especially in fetal development and also in young children. Research shows they may improve learning ability in children. They may also help reduce the risk of dementia in the elderly.
- They reduce inflammation and boost immunity. Omega-3s may also improve arthritis symptoms and reduce the risk of certain types of cancer.
In addition to all of the health benefits provided by omega-3 fatty acids, salmon is also high in protein and has an abundance of vitamins and minerals. These include B-complex vitamins, selenium, phosphorus, and potassium.
I especially enjoy using wild Alaskan seafood. On top of all of the amazing health benefits, wild Alaskan salmon is a sustainable fish. That means it can be enjoyed relatively guilt-free with regards to the environment.
Seafood and Mercury
Recently, there have been many concerns about mercury and other contaminants in fish. The amount of contaminants depends on the type of fish and where it’s caught.
Fish higher up in the food chain such as shark, swordfish, king mackerel and tilefish tend to have higher levels of mercury. This is because they eat the smaller fish and therefore their levels build up.
Industrial pollution can also produce mercury that contaminates water. For this reason, every state issues advisories about the safe amount of locally caught fish that can be consumed. Salmon, however, is typically low in mercury. Alaska's waters are also among the cleanest in the world.
The current USDA guidelines state that the benefits of consuming seafood far outweigh the risks, even for pregnant women. For most people, it’s unlikely mercury would cause any serious effects.
However, it is still recommended by the Food and Drug Administration and Environmental Protection Agency that women who are pregnant or nursing and children under 12 should avoid high mercury fish.
They can enjoy the heart healthy benefits of salmon and other low mercury fish. But they should limit their intake to 12 ounces/week and limit albacore tuna to 6 ounces/week.
Vegetarian Sources of Omega-3s
For those vegetarians out there, don’t worry- you can get omega-3s from supplements. But consult your doctor first as they can have adverse side effects at high doses.
Also, certain vegetarian foods such as canola oil, flaxseed, walnuts, broccoli and soybeans contain high levels of alpha-linolenic acid (ALA). ALA is another omega-3 that is good for you but it hasn’t yet been proven to have the same health benefits as EPA and DHA.
How to Cook Salmon
The key to preparing perfect salmon is to avoid overcooking it. I think the best way to cook it is to pan roast it, which is a technique that restaurants use to cook proteins.
Pan roasting involves searing the fish on both sides in a frying pan and then sticking the pan in the oven to finish cooking it. By searing it first, you get a nice, golden crust and it locks in all of the juices. This keeps the salmon very moist.
It only takes about 5 minutes in the oven. It will continue to cook a little more once you take it out of the oven. By using this technique, the salmon will be buttery and moist.
The easiest way to check if your salmon is cooked is to press down on it gently with a fork. If the flesh flakes easily, then it's done.
Not sure if your salmon is past its prime? Read my post on How To Tell If Salmon Has Gone Bad so that you can always enjoy this delicious fish at its best!
Honey Ginger Salmon
People are always asking me for quick, delicious, healthy meals that they can make for their families. Although that seems like a tall order, my Honey Ginger Salmon fits the bill.
I top the salmon with a ginger soy glaze that forms a lovely sweet and savory coating.It’s one of my go-to meals because it’s deceptively simple to make yet looks elegant enough for company. Kids love it too. In fact, it’s a great way to get them to eat fish.
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What to Serve with Honey Ginger Salmon
For a well-rounded meal, I serve this dish with sautéed baby bok choy and brown rice. Here are some other dishes you can serve with this Honey Ginger Salmon:
The Perfect Oven-Roasted Vegetables
Mashed Potatoes with Caramelized Onions and Goat Cheese
Roasted Butternut Salad with Maple Dijon Vinaigrette
More Salmon Recipes
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Recipe
Honey Ginger Salmon
Equipment
Ingredients
- ¼ cup low sodium soy sauce or tamari (if gluten free)
- 3 tablespoons honey
- 1 tsp Dijon mustard
- ½ tsp grated ginger
- ¼ tsp Sriracha hot chili sauce or other hot sauce (optional)
- 2 teaspoons olive oil
- 4 (6-ounce) salmon fillets, preferably wild Alaskan salmon
- Kosher salt and black pepper
- Sliced scallions for garnish (optional)
Instructions
- Preheat oven to 400 degrees F.
- Whisk the soy sauce, honey, mustard, ginger and Sriracha together in a bowl.
- Heat the oil in a large oven-safe saute pan over medium high heat. When the pan is hot, season the salmon fillets with salt and pepper and add them to the pan, presentation side down. Cook 2-3 minutes without moving, until a golden crust forms. Turn the fillets over and transfer the pan to the oven. Cook 5-6 minutes until salmon is just cooked through but still slightly pink in the middle. Carefully remove the pan from the oven and transfer the salmon to a platter.
- Pour off the drippings from the pan and heat the pan on the stove over medium high heat. Add the soy sauce mixture to the pan and cook 2-3 minutes until thickened. Pour the glaze over the salmon. Garnish with scallions if desired.
John Gatesby says
Hi Sonali,
Always loved your recipes and this one was particularly liked by my wife as she is an avid fish eater. But I am vegan, do you know of any good vegan sources for Omega3 fatty acids?
Ally says
Totally agree w/this cooking technique...translucent and moist inside...love the soy/ginger glaze...will be replicating this, sweet Sonali! xo Ally
ur says
I have done this quick, easy-to-cook recipe multiple times and each time it turns out better than the first time.
Thank you.
Michele Gerhard says
LOVE this! Thank you Sonali! I'm sure it's destined to become a go-to recipe for me as well 🙂
Allison says
Wow this salmon looks amazing! Thanks for sharing it. I'm going to pin it!
sonaliruder says
Thanks Allison! I just added you to my blogroll, I really love your site. I'm thinking of doing a Wordless Wednesday at some point. If I do, I'll definitely give you a shout-out!
Aggie says
This salmon looks fantastic!! My whole family loves salmon, kids included, they are always asking for it. I will have to try this preparation!
sonaliruder says
Thanks, Aggie! We love salmon too. This recipe is really easy and it's kid-friendly too. I hope you like it!
Canadian dietary nutrition supplement Supplier says
Hi,
came to your blog and have been reading along your posts. I decided I will leave my first comment.
sonaliruder says
Thanks for visiting my site!
Eleanor Hoh says
I so admire what you do & wanted to let you know! I've always grilled my salmon, seems easier but yours looks AMAZING! How do you juggle the 2?
The Foodie Physician says
Thanks for your comment "Anonymous." I think Tamari would be great in this recipe. I usually use low sodium soy sauce because I like to control the amount of salt I put in my dishes. Tamari is similar to soy sauce- it's also made from fermented soy beans but it's thicker and has a richer, more complex flavor. Because it's thicker, you probably wouldn't have to reduce the sauce for more than a minute or two. Let me know how it goes if you try the recipe!
The Foodie Physician says
Thanks so much Eleanor! I was just checking out your site and I'm so impressed! It is hard to juggle the two, but I love what I do so it makes it a lot easier.
Anonymous says
Mmmm... Sounds good. We have been baking our salmon with garlic, ginger and soy just kind of dumped onto it (I am making this tonight). Will definitely have to try this recipe next time.
What do you think about using Tamari instead of soy sauce? I seem to like the flavor, but I am not sure what the real difference is.
Anonymous says
Wonderful! I never know how to cook salmon and this does seem easy!
The Foodie Physician says
So glad you like the recipe! Yes, I love cooking salmon because it's so easy to make. If you try the recipe, let me know how it goes!
ur says
we love this simple and healthy salmon dish.Thanks for all the nutritional benefits that go along with the tasty dish.I will definitely reserve this one for a quick fix dinner.
Peggy says
That looks great! I love the information on omega-3.
We eat a lot of seafood in our house. My husband buys whole fish and marinates and grills it, our son LOVES it! Must put this on my to-try list, I have never cooked salmon mostly because I didn't know how.
Thanks for sharing another wonderful recipe Sonali.