Teriyaki Baked Salmon Recipe

Teriyaki Baked Salmon Recipe  

Salmon is not only a delicious and versatile fish, but it's also packed with essential nutrients that contribute to overall health. One of the most popular and flavorful ways to prepare salmon is by baking it with a rich, savory teriyaki glaze. This recipe combines the delicate flavor of salmon with the sweet and salty notes of teriyaki sauce, making it a perfect dinner choice for both weeknights and special occasions.

Why Salmon?

Salmon is considered one of the healthiest fish options available. It’s high in omega-3 fatty acids, protein, and several important vitamins and minerals. The omega-3 fatty acids found in salmon are essential fats that support heart health, reduce inflammation, and are even linked to improved brain function. In addition to being an excellent source of healthy fats, salmon is also rich in B-vitamins, including B12, which plays a crucial role in energy production and the formation of red blood cells. Furthermore, salmon is a great source of selenium, an antioxidant that helps protect the body from oxidative stress.

When combined with the flavorful teriyaki sauce, which typically includes ingredients like soy sauce, ginger, garlic, and honey or sugar, you get a perfect balance of taste and health benefits. Not only does the teriyaki glaze enhance the flavor, but it also brings additional nutrients and antioxidants to the meal.

Teriyaki Baked Salmon Recipe

Ingredients:

4 salmon fillets (about 6 oz each)

2 tablespoons olive oil

Salt and pepper to taste

1/2 cup soy sauce (preferably low-sodium)

2 tablespoons honey or maple syrup

2 tablespoons rice vinegar

1 tablespoon grated fresh ginger

2 cloves garlic, minced

1 tablespoon sesame oil

1 tablespoon cornstarch (optional, for thickening the sauce)

1/2 teaspoon red pepper flakes (optional for heat)

1 tablespoon sesame seeds (for garnish)

1-2 green onions, chopped (for garnish)

Instructions:

Prepare the Salmon: Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper or lightly grease it with a small amount of olive oil. Place the salmon fillets on the baking sheet, skin-side down. Drizzle the fillets with olive oil and season with salt and pepper to taste. Set the salmon aside while you prepare the teriyaki sauce.

Make the Teriyaki Sauce: In a small saucepan, combine the soy sauce, honey, rice vinegar, grated ginger, garlic, and sesame oil. Stir to combine. Bring the mixture to a simmer over medium heat and cook for 3-5 minutes until the sauce is fragrant. If you prefer a thicker sauce, dissolve 1 tablespoon of cornstarch in 2 tablespoons of water and add it to the simmering sauce, stirring until it thickens to your desired consistency. Once done, remove the sauce from heat.

Bake the Salmon: Spoon a generous amount of the teriyaki sauce over each salmon fillet. Reserve a little sauce for drizzling over the salmon once it's cooked. Bake the salmon in the preheated oven for 12-15 minutes, depending on the thickness of the fillets, or until the salmon is fully cooked and flakes easily with a fork. For a more caramelized finish, broil the salmon for the last 2 minutes of cooking, watching carefully to avoid burning.

Garnish and Serve: Once the salmon is cooked, drizzle with the reserved teriyaki sauce, and garnish with sesame seeds and chopped green onions. Serve the salmon alongside steamed rice, sautéed vegetables, or a fresh salad for a complete meal.

Health Benefits of Teriyaki Baked Salmon

Rich in Omega-3 Fatty Acids: One of the main health benefits of salmon is its high content of omega-3 fatty acids. These healthy fats are essential for maintaining heart health by reducing triglyceride levels, lowering blood pressure, and decreasing the risk of heart disease. Omega-3 fatty acids also have anti-inflammatory properties that can reduce inflammation in the body, potentially easing conditions like arthritis.

Protein-Packed: Salmon is an excellent source of high-quality protein, which is essential for the growth, repair, and maintenance of body tissues. Protein also plays a key role in building muscle mass, supporting immune function, and regulating hormone levels. A serving of salmon provides about 22-25 grams of protein, which is important for maintaining overall health.

High in B-Vitamins: Salmon is particularly rich in B-vitamins, especially B12. Vitamin B12 is crucial for maintaining a healthy nervous system, forming red blood cells, and converting food into energy. A deficiency in vitamin B12 can lead to fatigue, weakness, and cognitive issues. Additionally, salmon provides B6, niacin, and riboflavin, all of which support various bodily functions such as metabolism and brain function.

Good Source of Selenium: Selenium is a powerful antioxidant that helps protect cells from oxidative stress and damage. It supports thyroid function and immune health, and it has been shown to have anti-cancer properties. A single serving of salmon provides a significant amount of selenium, which helps maintain a healthy metabolism and protects the body from inflammation and chronic diseases.

Supports Skin Health: The omega-3 fatty acids in salmon also contribute to healthy, glowing skin. They help maintain the skin's moisture levels, reduce redness and irritation, and may even help reduce the appearance of wrinkles and fine lines. Additionally, the vitamin E content in salmon, coupled with selenium, works to protect the skin from UV damage and other environmental stressors.

Improved Brain Function: Omega-3 fatty acids are crucial for brain health. Regular consumption of salmon, especially in the form of a teriyaki glaze that includes ginger and garlic, has been linked to improved cognitive function, memory, and mood. Omega-3s are essential for maintaining the structure and function of brain cells, which can help reduce the risk of age-related mental decline and mental health issues such as depression and anxiety.

Anti-Inflammatory Benefits: In addition to omega-3 fatty acids, both garlic and ginger in the teriyaki sauce have anti-inflammatory properties. Garlic contains sulfur compounds that support immune health and reduce inflammation, while ginger is known for its ability to alleviate symptoms of inflammation-related conditions such as arthritis and digestive issues.

Boosts Immune Health: Both the salmon itself and the teriyaki sauce offer immune-boosting properties. The vitamin D content in salmon is essential for immune function, helping to protect against infections and illnesses. Moreover, garlic, ginger, and sesame seeds all provide additional immune-enhancing benefits. Garlic, in particular, has been shown to support the immune system by stimulating the production of white blood cells that fight infection.

Conclusion

Teriyaki baked salmon is not just a delicious meal; it's also a health-boosting powerhouse. The combination of tender, omega-3-rich salmon with the flavorful teriyaki sauce provides a meal that is high in protein, essential vitamins, and antioxidants. Whether you're seeking heart-healthy options, improved brain function, or enhanced skin health, this dish delivers on all fronts.

By incorporating this teriyaki baked salmon recipe into your diet, you can enjoy a flavorful and nutritious meal that supports your overall well-being. Plus, it's a simple and easy way to prepare salmon that can be customized with various side dishes to suit your preferences. With its rich flavor profile and numerous health benefits, teriyaki baked salmon is sure to become a favorite in your kitchen.

Read Free on Kindle Unlimited 

Salmon Recipes  🍜🍣

https://www.amazon.com/Salmon-Recipes-Montego-Bay-Publishing-ebook/dp/B0CJ237JVN

Growing Tomatoes & Grow Tents

https://www.amazon.com/Growing-Tomatoes-Tents-Indoor-Gardening-ebook/dp/B0DPBWFFGH/

3 Sisters Planting & Growing Tomatoes 

https://www.amazon.com/Sisters-Planting-Tomatoes-Small-Space-Gardening-ebook/dp/B0DPDZBSVD/

Planting Dahlias & Marigolds 

https://www.amazon.com/Planting-Dahlias-Marigolds-Indoor-Gardening-ebook/dp/B0DMZLFKSD/