3 tbs coconut aminos (or tamari sauce)
1 tsp sesame oil
1 tsp maple syrup
3 large salmon filets
olive oil for cooking
1 garlic clove, mashed
1 small red onion, sliced into thin strips
2 carrots, cut into thin ribbons
2 small zucchini (courgette), cut into thin ribbons
1 bag baby spinach leaves (optional)
Mix together 2 tbs coconut aminos with the sesame oil and maple syrup, stir well. Place salmon fillets in a glass container, skin side up, and pour marinade over. Cover, and marinate in the refrigerator for at least 1 hour to overnight.
Preheat the oven to 400℉
Heat a cast-iron pan over medium-high heat and add the salmon (skin-side up) and its marinade. Cook for 4 minutes and turn over.
Place in the oven and cook for about 7 minutes or until done. You may turn the broiler on high and brown the fish for a minute or two.
Heat another pan over medium heat, add olive oil, garlic, onion, and carrot and zucchini ribbons. Stir-fry for 2-3 min or until soft. Add baby spinach, if using, and the remaining tbs of coconut aminos.
Split the veggies onto two plates, and serve fillets on top of them.
You may serve it with white rice.
What are the benefits of this dish?
Certain nutrients are essential for health but are difficult to obtain from the diet (even if following a whole food, nutrient-dense diet). Vitamin D is one of them.
This fat-soluble vitamin can be synthesized in the skin, by activation of cholesterol by the UVB rays from the sun, and it can also be obtained from a few foods. Good sources of vitamin D include cold-water fish (mackerel, salmon, sardines, anchovies, and herring), trout, fish liver oils, beef liver, eggs, and mushrooms.
Vitamin D is essential for bone maintenance and development, but it is also required for proper immune, endocrine, and cardiovascular function.
Proper levels of vitamin D are needed to maintain the gut microbiome in balance and are also needed to maintain the integrity of the intestinal lining. This is particularly important if you suffer from intestinal permeability (aka leaky gut).
Studies have shown that vitamin D deficiency is associated with an increase in the risk of developing heart disease, cancer, diabetes, asthma, and autoimmune diseases.
This makes it very important to make sure our intake of foods rich in this vital vitamin is good. You should aim to consume good food sources of vitamin D, 3-5 times per week. Salmon is a fantastic choice.