in.gredients

Daily Recipe: Maple Glazed Salmon with Roasted Broccoli

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Turns out this weather brings out the chef in us. When a cold front moves in, there’s nothing quite as satisfying as a home-cooked meal.

Today’s recipe is full of foods rich in antioxidants and omega-3s, so you can stop any cold that may be sneaking up on you.

Did you know that it’s common for 4 ounces of salmon to contain at least 2 grams of omega-3 fats? That is more than the average U.S. adult gets from all food over the course of several days.

Omega-3 fatty acids improve control of the body’s inflammatory processes and increases cell function. Eating salmon can also decrease the risk of numerous cardiovascular problems and can even improve your mood.

It’s goes above and beyond as a super food.

Add in the vitamin boost of the broccoli and the extra antioxidants from the black rice and you’ve got yourself a meal that makes healthy look easy.

The best thing about all of that? It’s 100% delicious.

Happy eating!

Maple Glazed Salmon with Roasted Broccoli

From My Recipes

Serves 4

  • 1/4 cup apple cider vinegar
  • 3 tbsp maple syrup ($1.03 for 3 tbsp)
  • 2 tbsp fresh orange juice ($1.75)
  • 1.5 lb salmon ($18 for 1.5 lb)
  • Olive oil
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1 head of broccoli ($4.50 for a lb) (425 for 8-10 minutes)
  • 1 cup black rice ($2.50 for 1 cup)
  • 1 tbsp tamari (optional)

Approximate total for in.gredients: $27.78

Approximate total per person for a family of four: $6.95

First you will need to marinate the fish. Combine the vinegar, maple syrup and orange juice in a glass Tupperware. Add the fish. Cover and marinate for three hours.

Next step is the rice. Black rice takes a bit longer to cook compared to traditional rice, and rinsing the rice before cooking will help save some time. It’s best if you can soak the rice for 60-70 minutes. After soaking, bring two cups of water to a boil. After the water is boiling, add rice, reduce to a simmer and cook for 25-30 minutes. Remove from heat and leave the lid on for another 5-10 minutes to steam the rice.

While the rice is cooking, preheat the oven to 425 degrees F. Cut the broccoli into florets, and toss with olive oil, salt and pepper. Place on a baking sheet and bake at 425 for 8-10 minutes.

While the broccoli is cooking, and the fish has finished marinating, preheat the grill or a grill pan to medium-high heat. Remove the fish from the marinade, and reserve the sauce. Pour the marinade into a small saucepan and bring back to a boil. Cook until reduced to 2 tbsp (about 5 minutes).

Place the fish on grill rack or a pan coated with olive oil. Grill for 4 minutes on each side or until the fish flakes easily when tested with a fork, basting occasionally with marinade. Remove fish from grill and sprinkle with salt and pepper.

(photo by Becky Luigart-Stayner for My Recipes)

Written by cscdavis

November 27, 2012 at 11:10 am

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