Glazed Salmon & Zucchini Skewers
Salmon is one of our favourite proteins for weeknight meals. Although we do love how easy and delicious it is just to grill salmon with some extra virgin olive oil, lemon and spices, we also like mixing things up – there are so many easy ways to do so!
These delicious salmon skewers are a sure-fire crowd pleaser. You’ll be surprised how simple the recipe is to make (it’s definitely one to add to your mid-week dinner repertoire). The inspiration for this recipe came from chicken skewers, and honestly, we’re converts!
Why is salmon good for you?
Salmon is one of the healthiest foods around and is something we strongly recommend including in your diet every week.
Rich in healthy fats
Salmon is loaded with omega-3 fatty acids. Why is this important? Well, our bodies are unable to produce omega-3 fatty acids, however, they’re essential for good health. Omega-3s help to reduce inflammation and are critical for brain health. We usually recommend our clients enjoy fish 2-3 times per week to reap these benefits.
Great source of protein
Salmon is an excellent source of protein, containing around 18-25 g of protein per 100 g serve. Research shows consuming higher amounts of lean protein is associated with better weight management. This is largely because protein is satiating, which may lead to a lower calorie intake, in turn contributing to weight loss.
Contains essential vitamins and minerals
Salmon contains high amounts of B vitamins, potassium and selenium.
- B vitamins (there are 8 of them) are water soluble and must be consumed regularly because they’re not stored by the body. B vitamins have many important roles such as keeping your metabolism in check and your hormones in balance.
- Potassium helps regulate fluid balance, muscle contractions and nerve signals. A diet rich in potassium has been shown to help reduce blood pressure and water retention, protect against stroke, and prevent osteoporosis and kidney stones.
- Selenium plays a critical role in metabolism and thyroid function and helps protect your body from oxidative stress.
Contains astaxanthin
Astaxanthin is the carotenoid (type of antioxidant) that gives salmon it’s orangey-pink colour. Research suggests astaxanthin may help reduce inflammation, decrease oxidative stress, and protect against the build-up of fatty plaque in the arteries, which could potentially reduce the risk of heart disease. Astaxanthin may even help prevent skin damage to maintain your youthful looks.
How to add salmon to your diet?
Incorporating salmon into your diet is simple. We recommend enjoying around 100g of fish 2-3 times a week. Fresh, frozen or canned fish are all great options. If you’re looking for a delicious, simple and healthy weeknight dinner, these salmon skewers will be your new favourite recipe. Enjoy!
Glazed Salmon & Zucchini Skewers Recipe
Method
- 1⁄2 cup low salt soy sauce
- 1 tbsp sesame oil
- 2 tsp brown sugar
- 1 tsp minced ginger
- Pinch of chilli flakes
- 500g Huon Salmon, skin-off, cubed
- 2 tbsp hoisin sauce
- 1 tbsp extra virgin olive oil
- 6-8 skewers
- 2 zucchini, sliced into rounds
- 2 shallots, chopped
- Sesame seeds, to serve
- 1 tbsp wasabi peas or peanuts, crushed
- 1 lime, to serve
Ingredients
1. In a measuring jug, mix the soy sauce, sesame oil, brown sugar, ginger, and chilli flakes to make a marinade.
2. Add cubed salmon to a bowl. Pour half the marinade over the salmon and mix until well coated. Refrigerate at least 20 minutes, longer if possible.
3. Whisk the hoisin sauce into the remaining marinade to make a glaze and set aside.
4. Heat a drizzle of olive oil in a frying pan over medium-high heat.
5. Thread the marinated salmon and zucchini onto the skewers. Brush with glaze and cook in your preheated pan for 3-4 minutes on each side, until cooked through, adding glaze whenever you rotate.
6. Transfer skewers to a plate and sprinkle with chopped shallots, sesame seeds and crushed wasabi peas. Serve with lime wedges.