Midweek Meals – Roasted Salmon

salmon fillet with vegetables and basilCooking at home is great for your family and your health. If you have kids, how good for them to learn from example the importance of cooking healthy meals at home. Not to mention taking the time to sit down together to enjoy the meal. These are great habits to be forming.

Cooking at home gives you control over the quality and quantity of the ingredients you are using. You also end up appreciating your food more since you took the time to prepare it. It doesn’t have to be a complicated meal. Midweeks at my house are quite chaotic so I opt for easy dishes that I can put together quickly. It does take a little planning at the beginning of the week but it is so worth it.

To make this work you want to look at your week ahead. Which evenings are you rushing around and which evenings might you have more time to put together a meal? Plan your meal options around your schedule.  Perhaps you have some spare time in your week to meal prep? Whether it be a Sunday afternoon or another time, you can make a soup or a hearty salad that can be used throughout the week. It’s also good to prep vegetables. I often will slice cucumber, pepper and carrot sticks so if someone opens the fridge that’s an easy grab. Pre-wash your salad greens and putting together a salad midweek just got easier. Small tricks that can help your family make healthier food choices.

One of the dishes that I often make midweek that is simple, quick and nutritious is a Honey Soy Roasted Salmon. My daughter loves the glaze on this salmon and my son is a fan too so if you have kids and are trying to get them to enjoy salmon, try this kid friendly recipe! It only takes 12-15 minutes to cook in the oven. If I’m really pressed for time I forgo the glaze and simply brush the salmon with olive oil, sprinkle it with fresh black pepper and pop it in the oven to roast. It comes out delicious every time. While the salmon cooks I roast some vegetables or put together a salad. Now I’ve got a great meal for myself and my family.

Salmon is a super healthy, high quality protein to add to your rotation if you don’t already.  It contains a number of vitamins and minerals including vitamins D, B-12, B-6 and selenium. It’s a great source of omega-3 fatty acids which are beneficial for heart health, brain health, and can help ease inflammation in the body. These essential fatty acids also aid in healthy eyesight and skin. A food that tastes great and is so healthy! I hope you will try it.

Easy Soy-Honey Roasted Salmon

  • ¼ cup of low sodium soy sauce
  • ¼ cup of honey
  • 1.5 pounds of salmon filet (you can slice into individual servings before cooking)

Heat the oven to 425 degrees. In a large shallow bowl or baking dish, stir the honey and soy sauce until combined. Add the salmon to the dish and coat the salmon on both sides with the glaze. Line a sheet pan with aluminum foil and transfer the salmon to the sheet pan, skin side down. Discard the remaining glaze. Roast in the oven for 12-15 minutes depending on the thickness of the salmon. Usually a one-inch thick piece will roast for 12 minutes. Remove from oven, tent with foil and allow to sit for 5 minutes. Serve with your choice of vegetables.