Super Foods

Broiled Sockeye Salmon with Citrus Glaze…

We’ve all heard the proverb “an apple a day keeps the doctor away” – which is an abbreviated way of saying “eat healthy foods and you have a better chance of preventing illness.” Apples certainly fit the bill when it comes to nutritious foods, but salmon may be one of the best things you can eat.

If you were to make a list of superfoods, salmon most certainly would rank near the top. It is packed with protein, selenium, phosphorus, and B vitamins. Salmon also is loaded with omega-3 fatty acid – the “good fat” that helps reduce inflammation.

Inflammation is your body’s natural response to injuries and infections. It is a biologically natural way of healing, and we all experience it throughout our lives. But chronic inflammation does a lot of damage to your body over time and can result in poor health.

Anti-inflammatory foods such as salmon help keep inflammation in check. Even though some inflammation is normal, chronic inflammation is usually the result of a poor diet and unhealthy lifestyle.

Persistent inflammation can lead to diseases such as heart disease, diabetes and obesity. It can cause chronic muscle and joint pain and damage healthy tissue cells. Research shows that inflammation can even lead to DNA damage over time, which is linked to cancer and neurodegenerative diseases like Alzheimer’s and Parkinson’s.

Studies also indicate that the omega-3 fatty acid in salmon can keep your brain sharp as you age and could ease the pain of arthritis.

Wait, there’s more! The body’s largest organ is the skin, and the fatty acids in salmon promote wound healing and reduce the symptoms associated with dermatitis, an inflammatory skin disease.

Let’s set aside the health aspects of this superfood. Not only is salmon delicious, but there are also so many ways to prepare it. Grill it. Poach it. Bake it. Sauté it. Or, like the recipe below, you can broil it.

Speaking for myself, I don’t eat salmon to please my doctor. I eat it because I love the taste and it is impossible to get in a “salmon rut” because there are so many different ways to cook it.

Broiled Sockeye Salmon with Citrus Glaze

Servings: 4-6
Prep Time: 15 minutes
Total Time: 1 hour, 15 minutes


  • 1 side skin-on sockeye salmon, 1 1⁄2 to 2 pounds, pin bones removed
  • 1⁄3 cup dark brown sugar
  • 2 T lemon zest
  • 1 1⁄2 tsp. kosher salt
  • 1⁄2 tsp. freshly ground black pepper

Step 1:
Position a rack in the oven 3 inches from the broiler. Line a pan with aluminum foil or parchment paper and place salmon on the pan.

Step 2: Place the sugar, zest, salt and pepper into the bowl of a small food processor and process for 1 minute or until well combined. Evenly spread the mixture onto the salmon and allow to sit for 45 minutes at room temperature.

Step 3: Turn the oven on to the high broiler setting for 2 minutes. After 2 minutes, place the salmon into the oven and broil for 6 to 8 minutes or until the thickest part of the fish reaches an internal temperature of 131 degrees. Remove the salmon from the oven and allow to rest, uncovered, for 8 to 10 minutes. Serve.

About Terry Olson

Terry loves culinary arts, adult beverages and hiking in the North State wilderness. You may find him soaking up the sun at one of our area’s many state or national parks or sitting on a barstool sipping on a cold locally brewed craft beer.

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