Eat to Run: Raspberry-Balsamic Glazed Salmon with Roasted Asparagus
Reprinted from WHAT DOCTORS EAT by Tasneem Bhatia, MD and The Editors of Prevention. Copyright (c) 2013 by Rodale, Inc. By permission
Nothing ruins a run faster than achy knees or ankles. If you want to eat clean and care for your joints, try this recipe. The omega-3 fatty acids in salmon can help ease inflammation and will make you feel satisfied. Furthermore, at only 240 calories per five-ounce serving, it’s a low-calorie option that still packs 36 grams of protein.
The ingredients in this recipe will fuel your workouts and could even help you live longer. Recent research suggests that those who follow the Mediterranean diet (one rich in olive oil, legumes, unrefined cereals, fruits, vegetables and fish), may have a reduced chance of stroke and heart attack.
Raspberry-Balsamic Glazed Salmon with Roasted Asparagus
- 1 pound asparagus spears, tough ends trimmed
- ¼ cup extra-virgin olive oil
- 24 fresh raspberries
- ½ cup balsamic vinegar
- 4 teaspoons freshly squeezed orange juice
- 1 teaspoon orange zest
- 2 teaspoons honey
- 4 teaspoons red wine
- 1 pound skinless salmon fillet, preferably wild-caught (about ¾ ‘’ thick)
1. Preheat the oven to 400 degrees. Layer the asparagus on a baking sheet, toss with the oil, and sprinkle with salt and freshly ground black pepper to taste. Roast in the oven for 15 minutes, turning the spears once.
2. Mash the raspberries and vinegar with a fork in a small bowl while the asparagus cooks. Stir in the orange juice, orange zest, honey, and wine until combined. Set aside.
3. Coat a large nonstick skillet with cooking spray and place it over medium heat. Cook the salmon until the fish is cooked through, turning once, for about 4 minutes per side. Transfer the salmon to a plate. Remove the skillet from the heat and carefully wipe away any liquid with a paper towel.
4. Return the skillet to medium heat and add the reserved raspberry mixture. Stirring constantly, cook until just thickened, about 2 minutes.
5. Cut the salmon into four even pieces and place each piece on a plate. Pour the sauce over the salmon and serve with the roasted asparagus on the side.
Reprinted from WHAT DOCTORS EAT by Tasneem Bhatia, MD and The Editors of Prevention. Copyright (c) 2013 by Rodale, Inc. By permission of Rodale, Inc. Available wherever books are sold.