Boost your omega-3 intake with this easy-to-make honey and soy salmon recipe

Baked salmon in a foil packet on a wooden chopping board, on a dark wooden table. There is a garnish of coriander and small bowls of seasoning.

Most of us know we should be eating more fish, with a vague idea that it’s good for our health, but it can be hard to find the inspiration to cook fish when life is busy. These oven-baked honey and soy-marinated salmon fillets are delicious, easy to make and super healthy. As well as being a good source of protein, salmon is high in omega-3, an essential fatty acid that supports brain and eye health.

This recipe comes from Dr Aileen Alexander, women’s health and weight loss expert, TEDx speaker and medical doctor. She is also the founder of Nourish Academy, which helps women on the path to a healthier lifestyle, helping them to reclaim their self-confidence and lose weight sustainably without banning foods or restricting the things they enjoy.

"Fish is one of the best things that you can eat, especially oily fish," says Alexander. "Salmon is an oily fish packed with omega 3 fatty acids, an essential component of our diet."

Alexander recommends this recipe to her clients and also uses it at home. "It's great because the kids like it, and it's super easy to make," says Alexander. It's also perfect for batch cooking ahead of time. "You can cook it and maybe have it in a couple of days' time for dinner," says Alexander. "Not everybody has time to make stuff fresh. Ideally, you'll want to marinade the salmon for an hour for the best flavor, but I regularly cook a version of this and it works just fine if you only have a few minutes to let the fish sit in the marinade."

"The salmon is high in protein and you can put whatever with it," says Alexander, who suggests a variety of colorful veggies to go with the salmon, and a carbohydrate if you like. "Try and get as many different colors on your plate as you can," says Alexander. "I always encourage people to have carbs for lunch and dinner—carbs are really important as part of our diet. So ideally, a whole grain source of complex carbs, like brown rice or quinoa."

Ingredients

• 4 salmon fillets approx. 125g each
• 2tbsp honey (or agave nectar)
• 100ml soy sauce
• ½tsp garlic puree
• Fresh coriander (to serve)

Method

1. Mix together the honey, soy and garlic in a bowl and add the salmon, allowing the salmon to marinate for about one hour. Preheat the oven to 350℉/180℃.
2. Lay the salmon fillets on a baking tray and spoon over the remaining sauce.
3. Cover the salmon loosely with foil and bake in the oven for 12 minutes, or until the salmon is cooked through.
4. Top with coriander (optional) and serve with a mix of vegetables, and some rice or potatoes.