This spice-rubbed baked salmon with homemade hot honey glaze is both nutritious and quick to prepare. It is a brain-boosting, anti-inflammatory recipe that truly does the body, and taste buds, good.
Benefits of eating salmon in menopause
Brain healthy | Rich in both DHA and EPA omega 3 fatty acids that help to protect memory, focus, and mood
Anti-inflammatory | Omega 3 fats in salmon help to calm chronic inflammation, a common menopause symptom, that you might feel as joint pain or stiffness
Heart healthy | The nutrients in salmon help to lower triglycerides (the fat concentration in blood), support healthy cholesterol levels, and may reduce your risk for cardiovascular disease when you eat foods like this as a regular part of your diet. If you experience symptoms in menopause, consider getting a custom meal plan that is based on your blood values, wellness goals and medical history, to find optimal balance with the right foods for you
Hormone balance | The body needs healthy fats like those found in salmon to produce hormones, which can stabilize mood and energy
Weight management | Since salmon is high in healthy fats and lean protein, a recipe like this helps keep you full longer and supports lean muscle mass
Bone health | Salmon is an excellent source of calcium and vitamin D – the perfect combination for bone health in menopause
Key ingredients that you will need
Hot honey- Here is the easy, 3 ingredient Hot Honey recipe. Make a batch and use it for this salmon recipe, as a marinade for chicken wings, drizzled on avocado toast, portobello pizzas, or on a charcuterie board. Easily make your own from scratch with honey, red pepper flakes and apple cider vinegar like I did here
Spices- Garlic powder, chili powder, cayenne pepper, smoked paprika
Olive oil
Wild salmon
How to make this spicy salmon recipe
- Make the Hot Honey (really easy!). You will need 1 tablespoon per serving of salmon
- Preheat the oven to 400F and line a baking sheet with parchment paper. Lay the salmon skin side down on the tray
- Drizzle a few tablespoons of olive oil over the fish and mix the spices in a small bowl. Rub them over the fish
- Bake for 9 minutes, remove from the oven and brush or spoon 1 tablespoon of hot honey over each portion of fish.
- Increase the heat to broil, return the fish to the oven, and cook for another 3-4 minutes. Watch the fish closely! You don’t want to burn it
- Divide the fish into portions, if not already, and serve with a salad, cauliflower rice, quinoa, or vegetables
The Best Hot Honey Salmon
Equipment
- 1 Baking sheet
- set of measuring spoons
Ingredients
- 4 6 oz wild salmon fillet
- 4 Tbsp olive oil
- 1 Tbsp chili powder
- 1 tsp garlic powder
- 1 tsp paprika
- 1/4 tsp cayenne pepper
- 4 Tbsp Hot Honey store-bought or from scratch (see recipe)
Instructions
- Make the Hot Honey (see original recipe post). You will need 1 tablespoon per serving of salmon
- Preheat the oven to 400F and line a baking sheet with parchment paper. Lay the salmon skin side down on the tray
- Drizzle a few tablespoons of olive oil over the fish and mix the spices in a small bowl. Rub them over the fish
- Bake for 9 minutes, remove from the oven and brush or spoon 1 tablespoon of hot honey over each portion of fish. Increase the heat to broil, return the fish to the oven, and cook for another 3-4 minutes. Watch the fish closely! You don't want to burn it
- Divide the fish into portions, if not already, and serve with a salad, cauliflower rice, quinoa, or vegetables
Video
Nutrition
What to serve salmon with
- Cauliflower rice
- A salad
- Roasted sweet potatoes
- Vegetable medley (a blend of veggies that you were prescribed on your Metabolic Balance meal plan)
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