Molasses Soy Glazed Salmon with Vegetables

Molasses Soy Glazed Salmon with Vegetables

A small 3-oz serving of wild salmon has about 156 calories and 23 grams of protein, plus 6 grams of fat. Omega 3 fatty acids are salmon's claim to fame, “providing anywhere between 2-3 grams per 3-oz. serving,” says Julia Renee Zumpano, a registered dietitian at the Center for Preventive Cardiology Cleveland Clinic. (To put that into perspective, that's the nutrient equivalent of taking three days' worth of soft gels of fish oil in supplement form.) “Omega 3 fatty acids can help reduce blood triglycerides, blood pressure, and reduce swelling.”Salmon does have low mercury levels, according to the FDA.

“Wild is better than farmed,” says Dr. David Katz, director of the Yale University Prevention Research Center, an assertion with which most experts agree. He noted that farmed salmon may contain more saturated fat, calories, pollutants and antibiotics than wild salmon. 

Cook's Notes: Healthy summer eating. Salmon is rich tasting and can handle the extra flavor of this tangy sweet soy molasses sauce. The dish can be prepared baked or grilled on foil. Substitute green beans for snap peas. 
Recipe serves 4 and was adapted from Southern Living January 2018.
Ingredients:

• 4 salmon fillets
• 2 cups combination of red and yellow bell peppers 
• 1-1/2-2 cups snap peas, ends trimmed
• Olive oil
• 1 bunch of scallions, sliced 
• 2 (8.8 oz.) precooked microwavable brown rice packets or quinoa 
• 4 tsp. toasted sesame seeds
•  Optional lime wedges
• Salt and pepper to taste

Dressing Ingredients:

• 1/2 cup soy sauce
• 1/4 cup brown sugar
• 1-1/2 TB. molasses
• 1/2 TB. sesame oil 
• 3 TB. fresh orange juice
• 2 garlic cloves, minced
• 1 tsp. fresh ginger or 1/2 tsp. dried ginger

Directions:

• Preheat oven to 400 degrees. Line a rimmed baking sheet with parchment paper or a silicone pad. Pour all ingredients into a blender, mix well and pour into a saucepan. Cook on medium heat until thickens slightly and simmers about 2-3 minutes. Remove from heat.
• Thinly slice green parts of the scallions and reserve. Cut white parts of the scallions and place on baking sheet. Add snap peas and bell peppers. Drizzle with oil and toss to coat. 
• Place salmon fillets skin side down nestled in the vegetable mixture.  Spoon 1 tablespoon of the molasses and soy dressing over the fillets. Reserve rest of mixture. Season with salt and pepper to taste.
• Bake until vegetables are tender, lightly browned and salmon is cooked about 16 minutes. 
• Prepare rice according to package directions and divide evenly among serving plates.
• Add salmon and vegetables to plates, sprinkle with reserved scallion slices and toasted sesame seeds. Spoon remaining soy and molasses dressing over the top. If desired add a lime wedge.