Kitchen MacGyver: Salmon’s Protein Punch

  • By Sabrina Grotewold
  • Published Apr. 7, 2014

Try this tasty recipe after your next long run and reap the benefits of this nutrient-dense fish.

Salmon is a nutritional powerhouse for everyone, but it’s particularly powerful for runners. Great for post-run recovery and easing inflammation, salmon packs 20 grams of protein and contains more than 100 percent of the recommended daily allowance for omega-3 fatty acids in one four-ounce serving. What many runners may not know is that a serving of salmon also provides more than twice the RDA of vitamin D; it’s also a surprising source of calcium.

If you stray from salmon for its potentially “fishy” qualities, make sure you buy or order fresh fish. All fresh fish should have a clean smell; a funky, fishy scent is a sign that the fish is old and shouldn’t be granted space on your plate. This recipe creates a sticky, sweet, aromatic glaze for the salmon that’s so good you might also want to use it for chicken or tofu.

Asian Bourbon Salmon

2 center-cut salmon fillets, preferably wild

1 teaspoon Tamari soy sauce

1 teaspoon freshly squeezed lemon juice

½ teaspoon brown sugar

2 garlic cloves, grated

¼ teaspoon freshly grated ginger

1 teaspoon bourbon

½ teaspoon mirin (Japanese cooking wine)

Preheat oven to 400 degrees F.

Combine all ingredients in a Ziplock bag and seal tightly. Distribute marinade evenly over fillets. Place plastic bag on a plate and refrigerate for 20 minutes. Remove plate from refrigerator and let stand for 5 minutes on the counter.

Remove salmon with tongs and place onto a sheet of aluminum foil. Fold shorter two sides of foil up and pull up the other two longer sides so you have an aluminum packet. Pour 2 tablespoons of marinade into each salmon packet before sealing each packet. Place packets on a baking sheet and roast for 18-20 minutes, or until desired doneness. Serves 2.

FILED UNDER: Kitchen MacGyver / Nutrition TAGS: / /

Sabrina Grotewold

Sabrina Grotewold

Sabrina Grotewold is runner and editor based in southern California. Christened the Kitchen MacGyver by her husband, she’s determined to persuade people to eat their veggies.

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