• Mana Bayanzadeh

Garlic Soy Glazed Salmon with Toasted Almond Green Beans


This Garlic Soy Glazed Salmon makes for a perfect weeknight or weekend dish, with minimal ingredients, it's fast & easy to prepare. I love that it takes so little time to make and yet super delicious & super nutritious!

Salmon: Nutrition Facts

Salmon is high in protein and a rich source of DHA and EPA omega-3 fatty acids. Omega-3 fatty acids are known to have a protective affect against heart diseases including stroke and heart attacks; type 2 diabetes; Alzheimer's disease as well as macular degeneration. They also support brain and healthy eye development in infants.

Did you know that very few foods naturally contain Vit D? Fatty fish like salmon are amongst the best sources of Vitamin D. Other sources include cow's milk, margarine, egg yolks as well as some fortified foods like fortified soy and rice beverages, fortified orange juice and fortified yogurts.

Salmon is also an excellent source of B vitamins including B12, B6, thiamin and niacin.

Tips: Buying, Storing & Preparing Salmon

  • When buying salmon, it's always a good idea to check if the fish has been previously frozen and thawed. If previously thawed, make sure you don't freeze again. Store in fridge to be cooked as soon as possible

  • For preparation and storage of salmon, first rinse and pat dry with paper towel. Either place in the coolest part of the fridge if you are going to cook within the next 2 days OR cut to be stored in the freezer. To freeze, I usually cut into pieces, individually wrap, and place all the wrapped salmon pieces in a tight ziplock bag

  • Fresh salmon should be cooked and eaten within 3 days

  • Frozen salmon can be kept for approximately 2 months

Recipe

Serves 4

Ingredients for Baked Salmon:

  • 2 pounds of salmon cut ino 4 fillets ( I used wild salmon)

  • 1 tbsp of soy sauce

  • 1 tsp of lemon zest

  • 3 tsp of chopped fresh parsley

  • 3 tbsp of butter, melted

  • 2 tsp of honey or brown sugar

  • 1 tsp of minced garlic

  • Salt and pepper to taste Ingredients for Almond Toasted Green Beans:

  • 1/3 cup sliced almonds

  • 1 pound of green beans, trimmed and cut into long pieces

  • 1 tbsp of extra virgin olive oil

  • 2 garlic cloves, minced

  • Salt and pepper to taste

  • Juice fresh lemon (for drizzle at serving time)

Directions for Glazed Salmon

  1. Preheat oven to 425 degrees F.

  2. Arrange salmon fillets on a baking dish and season both sides with salt and pepper

  3. Whisk together soy sauce, butter, honey, lemon zest, garlic and parsley (2 tsp)

  4. Add sauce to salmon fillets to cover

  5. Bake salmon in oven for approximately 10 minutes

  6. Turn on broiler and broil salmon fillets for another 3 minutes

  7. Garnish with remaining chopped parsley Directions for Almond Toasted Green Beans 1. Cook green beans in boiling water for about 2 minutes until green beans are still tender 2.Drain beans in colander and immediately place in a bowl of ice water. Drain and pat dry. This process is called "blanching", which stops the cooking process and helps the green beans stay crisp 3.Heat olive oil in a skillet and cook minced garlic until fragrant. Add green beans and cook for about 3-4 minutes until beans are still crisp 4. Remove green beans and place on plate 5. In same skillet, add sliced almonds and toast on stove for about 5 minutes 6.Sprinkle almonds on top of green beans 7.Drizzle green beans with some fresh lemon 8.Serve Soy Garlic Salmon and Toasted Almond Green Beans with a side of mashed potato, quinoa, farro or wild rice. Enjoy!

MANA BAYANZADEH

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