Easy Honey Garlic Salmon and Broccolini with Rice - LFN # 025
+ Salmon Species, Buying Salmon, How to Perfectly Cook Salmon, Health & Gut Benefits, and Recipe Variations (Right here, keep scrolling 👇)...
Welcome to this week’s installment of Living Fully Nourished, where I jump into everything about salmon.
New recipe: Easy Honey Garlic Salmon and Broccolini with Rice
Introducing an absolutely delicious and incredibly easy recipe with this week’s blog post for Easy Honey Garlic Salmon with Broccolini and Rice. This dish brings together the perfect combination of tender and flaky salmon fillets, savory broccolini, and fluffy rice, all glazed with a mouthwatering honey garlic sauce.
Salmon, a rich source of omega-3 fatty acids, is not only incredibly healthy but also offers a succulent taste that pairs wonderfully with the flavors of honey and garlic. The sauce brings a harmonious blend of sweetness from the honey and a hint of tanginess from the garlic, creating a delightful balance of flavors.
Broccolini, often described as a hybrid vegetable consisting of tender broccoli florets and thin, long stalks, complements the delicate salmon by adding a touch of freshness and a trace of mild bitterness that perfectly cuts through the dish's richness.
To complete this satisfying and wholesome meal, fluffy rice is the perfect canvas. It soaks up the delectable honey garlic sauce and provides a comforting base for the salmon and broccolini.
The best part? This recipe comes together in 30 minutes, making it an excellent option for busy weeknights when you crave a restaurant-quality, flavorful meal without a lengthy cooking process. Regardless of your level of culinary expertise, this recipe is beginner-friendly and guarantees a stunning result every time.
In this installment of Living Fully Nourished, I dive deeper into the recipe specifics, where you’ll read all about:
Salmon Species
A Little About Pacific and Alaskan Salmon Species
Atlantic Salmon Species
What about Farm-raised Salmon?
My Guide to What Salmon to Buy
Tips for Perfectly Cooked Salmon
Health Benefits of Salmon and Broccolini
Salmon and Broccolini for Gut Health
Delicious Ways to Enjoy Salmon and Broccolini
So, if you're looking for an impressive yet easy-to-prepare dish that will excite your taste buds and bring a burst of flavor to your dinner table, this recipe is a must-try.
In the meantime, keep scrolling 👇 to get all the juicy details for indulging in a delicious, satisfying, healthy meal that will leave you craving more.
Let’s jump in…
Salmon Species
With so many options at the grocery store, it may not be obvious when it comes to figuring out which type of salmon to buy and what’s the best choice for you. Let’s start by identifying some of the common species of salmon you’re most likely to see when shopping or eating out. After this, you’ll be much more familiar with the different types of salmon choices available.
A Little About Pacific and Alaskan Salmon Species
When you think about Pacific salmon on the West Coast, you might first think of Alaskan salmon. And that makes sense since Alaska produces more seafood than any other state in America. There are over 6,000 miles of Alaskan coastline. However, the natural habitat for salmon extends down the West Coast through British Columbia, Canada, and the Pacific Northwest. You’ll even find salmon as far south as northern California.
Salmon fishing is highly regulated in Alaska, with considerable efforts to protect salmon populations. That’s why you’ll also find these species in various hatcheries and fisheries in addition to their natural environment.
The five species of Pacific salmon native to the freshwaters of Alaska:
King Salmon (also called Chinook Salmon)
Sockeye Salmon
Coho Salmon
Pink Salmon
Chum Salmon (also called Keta Salmon)
To become more familiar with the different types of salmon, the Alaska Department of Fish and Game has an excellent resource to help determine which one suits your preferences.
Atlantic Salmon Species
While there are multiple species of salmon from the same genome in the Pacific Ocean, you’ll find just one species in the Atlantic Ocean. It’s aptly named Atlantic salmon (kind of a no-brainer there).
The natural habitat for wild Atlantic salmon extends from Maine across the North Atlantic Ocean to Iceland, Greenland, Northern Europe, and Russia. Atlantic salmon are a protected species in the United States, so any commercially available Atlantic salmon is cultivated or farm-raised.
What about Farm-raised Salmon?
I’m so glad you asked! Farm-raised salmon is continually getting more attention as it becomes more available. Aquaculture, or seafood cultivation in controlled environments, accounted for nearly half (49%) of global stock in 2020. That’s an increase from just 18% in 1990, according to a report from the FAO. Skipping forward to 2023, a market research organization forecasts that world production of Atlantic salmon is expected to reach 3 million tons for the first time in 2024 and surpass that by 3.9% (117,000 tons) in 2025. So, salmon farms are not going anywhere anytime soon. They say, “… it’s the only option for Atlantic salmon. Land-raised fish will become a significant part of America's salmon supply in the next two decades.” But then, that's debatable since farmed fish is not necessarily seen as a “good” option.
My Guide to What Salmon to Buy
Like many seafoods, salmon can feel like a splurge compared to other foods. And there are certainly differences in cost between salmon species. Selecting the correct type of salmon for your recipe depends on personal taste, environmental considerations, and the desired outcome of your dish. I think it's important to have choices whenever you go grocery shopping. So, if this matters to you, let these tips be a guide to help you confidently select the best salmon available for enjoying a healthy, delicious meal.
First, consider the type of salmon:
Several types of salmon are available in the market, including Atlantic, Pacific (commonly known as Alaskan), Sockeye, Chinook, and Coho. Each has its unique taste and texture. The most common salmon home cooks choose at the grocery store and are found on menus when eating out are the Atlantic and wild Alaskan salmon. Both varieties are delicious, but wild Alaskan salmon tends to have a richer and more distinct flavor.
Decide on fresh or frozen:
Generally, fresh salmon tends to have a more delicate flavor and texture, while frozen salmon can offer convenience and a longer shelf life. Fresh is often the best option if you're lucky enough to live near the coast or have access to a fish market. However, if buying frozen, ensure it was frozen quickly after being caught to preserve the quality.
Look for bright, firm flesh:
The flesh should appear vibrant and firm whether you buy fresh or frozen salmon. Avoid salmon with dull or discolored flesh, indicating poor quality or age. The flesh should be moist and bounce back slightly when pressed with your finger.
Check for a fresh odor:
Fresh salmon should have a mild, oceanic smell. Avoid any fish that smells overly fishy or has an ammonia-like scent, as these are indications of spoilage. Trust your nose and only buy salmon that smells fresh and clean.
Examine the skin:
If buying salmon with the skin on, ensure it is intact and free from blemishes. The skin should be shiny and metallic, signifying freshness and quality. Don't buy salmon with slimy or dry skin, as these can be signs of deterioration.
Consider the source:
Opt for sustainable and responsibly sourced salmon. Look for labels such as Marine Stewardship Council (MSC), Aquaculture Stewardship Council (ASC), or Global Aquaculture Alliance (GAA) certification. These indicate that the salmon was farmed or wild-caught using eco-friendly and ethical practices.
Evaluate the packaging:
When purchasing pre-packaged salmon, carefully inspect the packaging to ensure it is intact and leak-free. Avoid packages with excessive amounts of liquid, as this may indicate that the fish has been stored improperly or is nearing expiration.
Buy from reputable sources:
Choose a reliable fishmonger or reputable grocery store with a good reputation for selling quality seafood. Ask questions about their sourcing, handling, and storage practices. Developing a relationship with a trusted supplier can ensure consistently high-quality salmon purchases.
Consider your budget:
Salmon prices vary significantly depending on the type, quality, and source. Set a budget that works for you and try to find the best quality salmon within that range. Remember, higher prices don't always guarantee better quality.
Purchase the right amount:
Consider how much salmon you need based on your planned meals. If buying fillets, estimate 3-4 ounces per person for a typical serving or 8 ounces for a hearty-size meal. Remember that whole fish or fillets with the skin on tend to retain moisture better and offer more flavor.
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8 Tips for Perfectly Cooked Salmon
Now that you're feeling more confident knowing what type of salmon to buy let's move on to a few general tips to keep in your back pocket for cooking it.
Buy good quality salmon: Whatever type of salmon you choose, I suggest making it your mission always to aim for the freshest salmon you can find. Look for bright and vibrant colored flesh that is firm to the touch. Avoid any fish that has a strong fishy smell or appears dull in color. If possible, buy your salmon from a reputable fishmonger or a trusted source to ensure its quality.
Prepare the salmon properly: Before cooking salmon, you’ll want to pat the fillets dry with a paper towel. This will help remove excess moisture, allowing for a nicer sear and preventing the fish from becoming too soggy.
Season it well: Salmon has a delicate flavor that can be enhanced with proper seasoning. A simple combination of salt, pepper, and a squeeze of lemon juice is often enough to create an exquisite taste. However, feel free to experiment with other herbs and spices, as I’ve done in this recipe by adding paprika. Alternatively, seasonings like dill or thyme can be added to suit your taste buds.
Preheat the pan: If you’re looking to achieve a crispy and caramelized exterior, it's crucial to preheat the pan over medium-high heat before adding your salmon. Preheating allows the fish to sear quickly and locks in its natural moisture, resulting in a tender and flaky texture.
Opt for a suitable cooking method: There are several methods to cook salmon, each producing slightly different results. Some popular methods include grilling, baking, pan-searing, or poaching. Grilling is excellent for a smoky flavor, baking ensures an even and gentle cooking process, pan-searing is perfect for crispy skin, and poaching keeps the fish moist and tender.
Use the proper cooking time and temperature: The cooking time and temperature depend on the thickness of the fillets and the preferred level of doneness. A good rule of thumb is to cook salmon for about 4-6 minutes per half-inch thickness if pan-searing or baking at 425°F (220°C). Grilling usually takes about 6-8 minutes per inch of thickness. Salmon should be cooked to an internal temperature of 145°F (63°C) for safe consumption.
Don't overcook: Overcooking is a common mistake when it comes to salmon. It's best to remove the salmon from heat when it reaches an internal temperature of 135°F (57°C) as it will continue to cook slightly even after being removed from heat. This will ensure that the fish remains moist and tender.
Rest before serving: Allow the salmon to rest for a few minutes before serving. This rest time allows the flavors to settle, and the residual heat will continue to cook the salmon slightly, ensuring it is perfectly cooked when you take that first bite.
Cooking salmon to perfection is really about paying attention to the details. You can achieve a moist, tender, and flavorful salmon dish every time by following each tip above to ensure your success.
Health Benefits of Salmon and Broccolini
Salmon and broccolini are two superfoods that pack a punch regarding health benefits. Besides being delicious, they also provide a wide range of nutrients, making them an excellent addition to your diet.
While we don't eat nutrients, we do eat food, so there's nothing wrong with focusing on the essential nutrients that matter for our health goals.
Salmon (and seafood in general), along with vegetables like broccolini, can support that since they provide a variety of vitamins, minerals, fatty acids, and more.
Nutritional Value and Health Benefits
Rich in Omega-3 Fatty Acids:
Salmon is renowned for its abundance of omega-3 fatty acids, which are crucial for maintaining optimal health. Omega-3s help reduce inflammation in your body. They lower the risk of heart disease and promote brain health. These essential fatty acids also boost mood and improve overall cognitive function.
High in Protein:
Salmon and broccolini are excellent sources of protein. Protein is an essential macronutrient that plays a crucial role in repairing, building, and maintaining tissues in the body. Consuming adequate protein also aids in our muscle growth and repair. It helps regulate blood sugar levels and promotes satiety, making it an excellent nutrient for weight management.
Antioxidant-Rich Ingredients:
The ingredients used in pumpkin risotto, such as pumpkin, garlic, and onions, are all rich in antioxidants. Antioxidants are valuable for neutralizing harmful free radicals in the body, reducing oxidative stress, and preventing chronic diseases like cancer and heart disease. Garlic and onions, in particular, contain sulfur compounds that have been found to possess anti-inflammatory and immune-boosting properties.
Packed with Vitamins and Minerals:
Salmon and broccolini offer many vitamins and minerals necessary for overall well-being.
Salmon is an excellent source of vitamin D, vitamin B12, vitamin B6, and selenium. Vitamin D promotes calcium absorption, strengthens bones, and boosts the immune system. Vitamin B12 and B6 are crucial for brain health and the production of red blood cells.
On the other hand, broccolini is packed with vitamin C, vitamin K, vitamin A, and fiber. Vitamin C is an important antioxidant that helps boost the immune system and aids in collagen production for healthy skin. Vitamin K is essential for blood clotting and bone health, while vitamin A supports eye health and boosts our immune system's ability to fight off infections.
High in Antioxidants:
Salmon and broccolini are rich in antioxidants, which protect cells from damage caused by harmful free radicals. Antioxidants help reduce the risk of chronic diseases, including heart disease and certain cancers. They also contribute to healthy aging and overall cellular health.
Support Bone Health:
Salmon and broccolini are excellent allies in maintaining bone health. Salmon is a great source of vitamin D and calcium, vital for bone strength and growth. On the other hand, broccolini is rich in vitamin K and calcium, which are necessary for bone density. Therefore, including these superfoods in your diet can help prevent the onset of conditions like osteoporosis and promote strong and healthy bones.
Boost Heart Health:
The omega-3 fatty acids found in salmon play a significant role in heart health. They help lower blood pressure, reduce triglyceride levels, and decrease the risk of heart disease by improving overall cardiovascular function. The combination of salmon's omega-3s and broccolini's fiber and antioxidants makes these foods an excellent choice for maintaining a healthy heart.
Salmon and Broccolini for Gut Health: A Powerful Combination for Optimal Digestion
Maintaining a healthy gut is essential for overall well-being and digestive health. Numerous factors contribute to a robust gut, including a balanced diet rich in nutrients and fiber. When it comes to promoting gut health, salmon and broccolini are a dynamic duo worth including in your diet. Packed with essential nutrients, fiber, and beneficial compounds, these two ingredients work together to support digestion and improve gut health.
Salmon: A Nutrient-Rich Powerhouse: Salmon is not only an incredibly delicious fish, but it is also highly nutritious. One of the most notable components of salmon is its omega-3 fatty acids content. These healthy fats have been linked to a range of health benefits, including reduced inflammation and improved gut health. Omega-3 fatty acids play a crucial role in maintaining the balance of gut bacteria, known as the gut microbiota. A healthy gut microbiota is essential for digestion, nutrient absorption, and overall immune function.
Additionally, salmon is an excellent source of high-quality protein. Protein is necessary for repairing and building tissues, including the lining of the digestive tract. Consuming adequate protein promotes a healthy gut barrier, preventing harmful substances from entering the bloodstream and reducing the risk of gut-related disorders.
Broccolini: Fiber-Rich Cruciferous Vegetable: Broccolini, a cross between broccoli and Chinese kale, is a fiber-rich vegetable that offers numerous health benefits. Fiber is essential for maintaining a healthy gut, supporting regular bowel movements, and nourishing beneficial gut bacteria. Broccolini also contains antioxidants and phytochemicals with anti-inflammatory properties, which can help reduce inflammation in the gut and promote a balanced gut microbiota.
Furthermore, broccolini is an excellent source of vitamins C, A, and K and folate. These vitamins play a vital role in supporting gut health and the overall immune system. Vitamin C, for example, aids in producing collagen, which supports the integrity and repair of the digestive tract. Vitamin A helps maintain the health of intestinal cells, while vitamin K promotes proper blood clotting and strengthens the gut barrier.
The Power of Combining Salmon and Broccolini: When combined, salmon and broccolini create a powerful duo for gut health. Combining omega-3 fatty acids from salmon and fiber from broccolini provides a double punch of support for a healthy gut microbiome. Omega-3 fatty acids have been shown to increase the production of beneficial gut bacteria, while fiber acts as a prebiotic, fueling the growth of these bacteria.
Moreover, the anti-inflammatory properties of both salmon and broccolini work synergistically to reduce gut inflammation and support digestive health. Inflammation within the gut can disrupt the balance of gut bacteria and lead to various digestive disorders, such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). By reducing inflammation, salmon and broccolini help maintain a healthy gut environment.
Salmon and broccolini make an excellent combination for promoting gut health. Packed with omega-3 fatty acids, protein, fiber, and essential vitamins, these two ingredients support digestion, reduce inflammation and nourish the gut microbiota. By incorporating salmon and broccolini into your diet, you can enjoy a delicious way to optimize your gut health and overall well-being.
LLet'sTalk Variations and Additions:
Salmon's rich, buttery flavor perfectly matches honey's sweetness and garlic's pungency. Add some vibrant and tender broccolini, and you have a winning combination. The easy honey garlic salmon with broccolini recipe is a quick and straightforward dish that can be prepared in under 30 minutes. However, if you want to switch things up a bit, you can make plenty of variations and additions to enhance this fantastic dish. Here are some ideas to help you get creative in the kitchen.
Delicious Ways to Enjoy Salmon and Broccolini
Lemon Zest and Herb Salmon:
The nutty flavor of brown butter combined with the earthiness of sage creates a harmonious blend that perfectly complements the sweetness of pumpkin. Start by melting butter in a pan and allowing it to brown slightly. Add fresh sage leaves and continue cooking until crispy. Drizzle this aromatic mixture over your pumpkin risotto for a luxurious explosion of earthy, savory flavor.
Sesame Glazed Salmon:
Give your salmon a savory Asian twist by incorporating a sesame glaze. Mix gluten-free tamari or soy sauce, honey, sesame oil, grated ginger, and minced garlic to make the glaze. Brush the glaze over the salmon before baking, and let the flavors caramelize as it cooks. The sesame glaze will add a glossy finish and an irresistible umami taste.
Spicy Honey Garlic Salmon:
If you enjoy a bit of heat, spice up your honey garlic salmon by adding a kick of spice. Mix a pinch or two of crushed red pepper flakes or cayenne pepper into your honey garlic sauce before pouring it over the salmon. The sweetness of the honey will balance out the heat, creating a compelling combination of flavors.
Maple Glazed Salmon:
Try substituting honey with maple syrup to create a maple-glazed salmon for a different kind of sweetness. The rich, earthy flavors of maple syrup pair exceptionally well with salmon. Mix maple syrup, minced garlic, gluten-free tamari or soy sauce, and a splash of apple cider vinegar for a mouthwatering glaze. Brush it onto the salmon before baking, and let the flavors meld together.
Grilled Salmon Skewers with Broccolini:
Instead of baking the salmon, switch things up by grilling them on skewers. Cut the salmon into cubes and thread them onto skewers, alternating with blanched broccolini. Brush the skewers with the honey garlic sauce and grill until the salmon is thoroughly cooked. This variation adds a smoky flavor to the dish while the broccolini retains its crispy texture.
Quinoa or Rice Pilaf:
If plain white rice seems a little boring, serve your honey garlic salmon with broccolini over a bed of fluffy quinoa or rice pilaf to make it a complete meal. Prepare quinoa or rice according to package instructions, then mix in chopped herbs, lemon zest, and a drizzle of olive oil. Plate the salmon and broccolini over the top of the grains for a hearty and satisfying dish.
With these variations and additions, you can take this easy honey garlic salmon with broccolini recipe and turn it into something even more extraordinary. Whether you add zestiness with lemon and herbs or give it a spicy kick, these modifications can add a new dimension of flavor to an already mouthwatering dish. So, never be afraid to experiment with a recipe to tailor it to your tastes, and always have fun playing around with food in the kitchen!
Final Thoughts on Easy Honey Garlic Salmon with Broccolini
I hope this post and the recipe have answered many of the questions you may have had about salmon and boosted your confidence in figuring out which type of salmon to buy and what's the best choice for you.
Salmon has always been a favorite among seafood lovers, and for good reason. It is not only incredibly delicious but also packed with essential nutrients. When paired with other wholesome ingredients like broccolini and a sweet and savory honey garlic glaze, the result is a dish that can satisfy both your taste buds and your nutritional needs.
The first thing that stands out about this dish is its simplicity. With just a few basic ingredients and minimal prep time, you can have a delicious and nutritious meal on the table in no time.
You'll begin by boiling water and cooking the rice, starting the broccolini to roast in the oven, and then seasoning both sides of the salmon well with salt, pepper, and paprika.
Next, a honey garlic sauce is created in a skillet to further cook into a glaze on the stovetop for basting and sautéeing the salmon until the flesh is cooked about halfway through and the bottoms turn slightly golden. This step not only infuses the fish with a delightful combination of flavors but also partially cooks the salmon while enhancing its natural taste, all while creating the sauce and the final glaze that truly elevates the dish.
Combining honey, garlic, and soy sauce creates a savory and slightly sweet flavor profile. It beautifully coats the salmon and caramelizes it to a deliciously sticky and flavorful golden crust. It's the perfect balance of sweet and savory that will have your taste buds dancing.
A cross between regular broccoli and Chinese broccoli, broccolini is a perfect accompaniment to the salmon. Not only does it add vibrant color to the dish, but it also provides a variety of essential vitamins and minerals. It is packed with vitamins C and K and dietary fiber, making it a great addition to any meal.
The roasting process is also worth mentioning when discussing this recipe. Once the salmon flesh is cooked about halfway through and the bottoms turn slightly golden, the fish is transferred to a sheet pan and then topped with the glaze you made to finish cooking by roasting it. This method ensures that the fish remains moist, tender, and flaky inside while developing a slightly crispy exterior. The broccolini also finishes roasting alongside the salmon in this step, ensuring that both dish components are perfectly cooked and ready to be served.
In terms of presentation, the Easy Honey Garlic Salmon with Broccolini is a winner. The broccolini's vibrant green perfectly complements the salmon's golden, caramelized crust. Plated together, this dish is visually appealing and genuinely delicious, making it an excellent choice for casual weeknight meals and special occasions.
Easy Honey Garlic Salmon with Broccolini is a recipe that ticks all the boxes. It is simple, delicious, and packed with nutrients. Not only does it offer a delightful combination of flavors, but it also provides a healthy dose of omega-3 fatty acids, vitamins, and minerals. Whether you're a seafood lover or just looking for a nutritious and satisfying meal, this recipe is sure to become a staple in your kitchen. Give it a try and enjoy a taste explosion that is as easy to make as it is delicious.
Feel free to reply to this email with your questions! Or you can always comment below. 🐟
Have a great weekend.
XOXO,
- Kymberley
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