You probably already know that Omega-3 fatty acids, like those found in salmon, are amazeballs when it comes to promoting a healthy heart. And we likely don’t need to tell you that salmon is loaded with lean protein, a must-have macronutrient for building strong muscle.
But did you know that a couple of servings of salmon a week can actually reduce your risks of depression? This oily fish is high in the Omega-3s known as DHA, critical in brain function and a healthy nervous system, and EPA, a potent anti-inflammatory. Together, these two fab fats have been shown to prevent memory loss and cognitive decline as well as boost mood, positivity and well-being. In fact, one study found that EPA has the potential to be more effective than traditional anti-depressants.
So if you want to be happy and you know it, increase your intake of oily fish to at least two servings per week. Here’s a deliciously healthy recipe to get you started.
Grilled Lemon-Honey Glazed Salmon
with Fennel & Apple slaw
Prep: 15 minutes | Total time: 30 minutes | Makes 2 servings
• 2 5 oz salmon fillets, skin removed
• 2 Tbsp olive oil
• Salt and pepper
• 2 Tbsp honey
• ½ tsp minced garlic
• ½ tsp freshly grated ginger
• Juice of 1 lemon (save two thin slices for garnish)
• ¼ tsp sesame seeds
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• ½ fennel bulb
• ½ red bell pepper
• 1 small zucchini
• ½ apple
• 1.5 Tbsp plain Greek yogurt
• Pinch of salt and pepper
• 3 tsp fresh dill, chopped
1. Preheat grill to medium heat. In a small bowl, mix together honey, garlic, ginger, and lemon juice.
2. Brush each fillet with olive oil and sprinkle salt and pepper on each side. Place salmon directly on a well-oiled grill and cook for 5-6 minutes on each side.
3. Meanwhile, prepare the slaw by thinly slicing the vegetables and apple. Toss together in a large bowl with remaining ingredients.
4. Remove salmon from the grill and drizzle with honey/lemon mixture. Garnish with a sprinkle of sesame seeds. Serve with slaw.
Nutrients per serving:
Calories: 303, Fat: 6 g, Carbs: 40 g, Protein: 26 g, Fiber: 8 g