Baked Salmon with Thai Sweet Chilli Sauce – Low-Calorie Dinner Recipe #1

15 min 25 min 40 min 6

Nutritional
Information

  • 1,117.13kj
  • 7.9gm
  • 12gm
  • 424.1mg
  • 37.4gm

Asian flavour on a traditional Atlantic dish? The unique blend of ingredients in this recipe will keep you warm during cold nights.

What's In It?

  • 6 pieces of 170gm Wild salmon fillet
  • 2 to 3 tbsps Green onions, finely chopped
  • 1/2 C + 2 tbsps Thai sweet chilli sauce
  • 1 pinch Salt
  • 1 Cooking spray
  • 1/2 C Maple syrup
  • 2 tbsp White or rice vinegar
  • 1 small clove Garlic, grated
  • 1/2 tsp Red chilli pepper flakes
  • 1 tsp Salt
  • 1/4 C Water
  • 1 tbsp Cornstarch

Let's Get Cooking

Thai Sweet Chilli Sauce

  1. In a small saucepan, whisk the maple syrup, vinegar, garlic, red pepper flakes, salt, pepper and water for 2 minutes or until they form a smooth consistency.
  2. Set the heat to low. Let the sauce simmer for 10 minutes.
  3. Pour the sauce into a glass jar.

Baked Salmon

  1. In a large baking dish, arrange the salmon fillets in a single layer. Sprinkle each fillet with a pinch of salt and top it off with one tablespoon of Thai sweet chilli sauce. Rub the fillets with sauce evenly on both sides, from top to bottom. Refrigerate for 2 hours or up to 16 hours for best results.
  2. Set your oven’s broiler to “high” setting and put the top oven rack 150mm below the heat source. Cover your baking tray with foil, apply the cooking spray, and lay the salmon fillets down on their side. Feel free to coat them using any leftover marinade from the baking dish.
  3. Bake for 8 minutes and rotate the baking tray once. Remove the tray from the oven and top each fillet with 2 teaspoons of Thai sweet chilli sauce. Place the tray back inside the oven and then bake for another 5 minutes.
  4. Garnish with green onions or extra sauce. Serve hot with brown rice or quinoa and salad.

Why is this so Good?

Unlike high-fat foods, low-fat foods such as salmon do not promote gut bacteria that produce chemicals that can increase your risk of arterial plaque. Salmon is also an excellent source of omega-3 fatty acids EPA and DHA, which can help reduce inflammation in your body and improve your digestive process.

A 100gm portion of wild salmon contains 2.6gm of long-chain omega-3 fatty acids while the same portion of farmed salmon has 2.3gm. Even though there is no recommended daily intake of omega-3, we advise healthy adults to get a minimum of 250mg to 500mg of EPA and DHA each day. These fatty acids may help decrease inflammation, lower blood pressure, and reduce the risk of cancer.

Aside from omega-3 fatty acids, salmons are also rich in B vitamins and antioxidants. They play an important role in breaking down the food you eat for energy and reducing systemic inflammation that can lead to cardiovascular disease.
Published