Looking for a fresh and flavorful way to enjoy salmon? This citrus-glazed salmon with zucchini noodles is a nutritious and satisfying dish that fits perfectly within the principles of the DASH diet.
It’s light yet filling, packed with heart-healthy omega-3s, and rich in vitamins and minerals. Whether you’re following a low-sodium eating plan or simply looking for a delicious meal, this recipe delivers vibrant flavors and essential nutrients.
The Benefits of Salmon for Heart Health
According to the American Heart Association, salmon is one of the best protein sources for those looking to improve cardiovascular health. It’s loaded with omega-3 fatty acids, which are known to reduce inflammation and support heart function.
The DASH diet emphasizes lean proteins like fish, making salmon an ideal choice. Additionally, its natural richness allows for minimal seasoning, helping to keep sodium intake low.
Pairing salmon with a light citrus glaze enhances its natural flavors without relying on heavy sauces. The combination of fresh orange juice and a hint of soy sauce adds a tangy-sweet balance that perfectly complements the dish.
Why Zucchini Noodles Are a Smart Choice
Zucchini noodles, or “zoodles,” offer a fantastic low-carb alternative to traditional pasta. They’re packed with fiber, keeping you full without the added calories.
Plus, they are a great way to incorporate more vegetables into your diet without sacrificing texture or flavor.
For those following the DASH diet, incorporating more vegetables is essential. Zucchini provides potassium, which helps regulate blood pressure, and its high water content aids in hydration.
Using zucchini noodles instead of pasta keeps this dish light while allowing the citrus glaze to shine.
Cooking Tips for Perfect Salmon
To achieve perfectly cooked salmon, it’s best to sear it on the stovetop before finishing it in the oven. This creates a crispy outer layer while keeping the inside tender and flaky.
Depending on your preference, you can cook it to medium-rare, medium, or fully done.
When making the citrus glaze, reducing it to a syrup-like consistency ensures a deep, rich flavor. Letting it simmer for a few minutes allows the natural sweetness of the orange juice to intensify without needing extra sugar.
If you prefer a bolder flavor, you can add a sprinkle of fresh herbs like parsley or chives. These small touches elevate the dish while maintaining its fresh and natural essence.
How to Customize This Dish
This dish is incredibly versatile, making it easy to adapt to different dietary needs:
- Low-sodium version: Use coconut aminos or a lower-sodium soy sauce to further reduce salt content while maintaining flavor.
- Extra protein boost: Add chickpeas or lentils on the side for additional plant-based protein.
- Vegetable variation: If zucchini isn’t your favorite, try using spiralized carrots, butternut squash, or cucumber.
The Perfect Meal for Any Occasion
If you’re cooking for yourself or entertaining guests, this dish is a guaranteed crowd-pleaser. It’s elegant enough for a dinner party yet simple enough for a quick weeknight meal.
Plus, it fits effortlessly into a heart-healthy eating plan like the DASH diet, making it a guilt-free indulgence.
Give this citrus-glazed salmon with zucchini noodles a try, and enjoy a delicious, nutrient-packed meal that nourishes both body and soul.
Citrus-Glazed Salmon with Zucchini Noodles (DASH Diet-Friendly)
Ingredients
- 4 5- to 6-ounce salmon fillets
- ½ teaspoon kosher salt
- ¼ teaspoon freshly ground black pepper
- 1 tablespoon extra-virgin olive oil
- 1 cup freshly squeezed orange juice
- 1 teaspoon low-sodium soy sauce
- 2 medium zucchini about 16 ounces, spiralized
- 1 tablespoon fresh chives chopped
- 1 tablespoon fresh parsley chopped
Instructions
- Prepare the oven: Preheat to 350°F. Season the salmon fillets with salt and black pepper.
- Sear the salmon: In a large oven-safe skillet, heat the olive oil over medium-high heat. Place the salmon skin-side down and cook for about 5 minutes, until the skin becomes golden and crisp. Flip the fillets and transfer the skillet to the oven. Bake for 5 minutes for medium-rare, 7 minutes for medium, or 9 minutes for well-done. Once cooked, move the salmon to a cutting board and let it rest.
- Make the citrus glaze: Using the same skillet, place it back on the stovetop over medium-high heat. Pour in the orange juice and low-sodium soy sauce, scraping up any browned bits from the pan. Allow the mixture to simmer for 5-7 minutes until it reduces to a thick, syrup-like consistency.
- Assemble the dish: Divide the spiralized zucchini noodles onto 4 plates. Top each portion with a piece of salmon, then drizzle the citrus glaze over both the salmon and noodles. Garnish with fresh chives and parsley before serving.
Notes
- This dish is designed to align with the DASH diet, which focuses on reducing sodium while incorporating lean proteins, healthy fats, and nutrient-rich vegetables.
- If using store-bought pre-spiralized zucchini, ensure they are fresh and crisp for the best texture.
- The glaze can also be made with grapefruit or lemon juice for a tangier variation.
Nutrition
Davin is a jack-of-all-trades but has professional training and experience in various home and garden subjects. He leans on other experts when needed and edits and fact-checks all articles.