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Deconstructed Salmon Steak with a brown sugar honey glaze.

Omega-3 fatty acid and vitamin D, both super important nutrients for healthier, happier you. I’m a huge believer in supplements. All the scientific data has shown the benefits of supplements to your diet. These same nutritionist believe it is way more beneficial to get the nutrients through your diet. Duh! So I decided, lets eat salmon. Salmon has high levels of Omega-3 oils and vitamin D.  This is how I prepared my salmon to make it more favorable to my wife and children’s palate.

Deconstructed Salmon Steak with a brown sugar honey glaze with rice and Bok choy.

I begin with 2 lbs of salmon steaks, (being that it takes a shorter time for the fish monger to prepare, it is usually priced well.)


Marinade for salmon:

1/4 cup white vinegar

1/4 cup lemon juice

1/4 cup of honey

1/4 cup brown sugar

1 tbsp olive oil

1 tsp sea salt

1 tsp black pepper

1 tsp oregano flake

1 tsp basil flake

1 tsp garlic powder

Combine all seasoning, toss salmon and marinate for 30 mins. Reserve tablespoon of brown sugar to sprinkle on salmon before putting into oven.


Pre-heat oven, 375 degrees.  Bake salmon for 15 minute.  Then raise oven temperature to 450 degrees for 5 minutes to caramelize sugars.


Prepare bok choy.  Rinse and dry.


Preheat pan medium high to saute bok choy.  Add 1 tablespoon olive oil, 1 tablespoon of butter and pinch of garlic.  Salt and pepper to your taste.  Saute for 5 minutes.  Steam rice according to package.


Plate up.



I take omega-3 and vitamin D capsules daily. Scientific studies show these fish oils aid in keeping joints flexible and act like an anti-inflammatory.  Which is huge when working out hard. Our joints take a beating during workouts. But more on that on a future post.

Ps. I choose to pair my dish with a Gallo Family Pinot Noir. This wine, fruity notes of berries and acidic enough to cut through the fatty salmon.  Medium-body wine able to standup to this meaty fish.

Trying it out. Let me you what you think. It was a success on the home front.

Back to working out.  Thanks for coming by, as always workout, drink be merry.


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