By: Karenia Bowman |

Salmon is one of my favorite seafood superstars.

It’s an excellent source of protein, jam packed full of healthy Omega-3’s, and really good for the heart. Don’t get me started on the taste! Not only is salmon a quick and healthy option, salmon is an absolutely delicious option as well. This time of year, we have a tendency to embrace the heartier comfort foods we all know and love, but lighter fare can be just as comforting, especially if you embrace all the season has to offer.

Salmon is a great protein option you can enjoy year-round and can easily be customized for your seasonal needs. Whether you are rushing home after running endless holiday errands, or you have dinner guests and are in need of something easy and elegant without being too pretentious, or perhaps you just need a convenient option that gives you that fun seasonal moment while keeping your lifestyle practices fit and flexible, salmon is the jam! One of favorite ways to prepare salmon involves a tried and true two-step process: marinate & broil. With a few simple ingredients like an orange, a drizzle of honey and a few cloves of garlic, you can easily transform a simple fillet of salmon into an unforgettable main dish that will leave your taste buds singing (and your guests raving).

As we all know, the holiday season brings joy, laughter, and festivities galore. Unfortunately, it’s also the season for coughs, colds, sneezes, and sniffles.

Being a health-focused chef, I’m all for wellness support and the healing properties found in foods.


Did you know that you can use easily accessible, affordable, seasonal ingredients that help boost your precious immune system when you become the most vulnerable? Well, you can…and this recipe is a perfect example. I absolutely love oranges. Mandarin oranges, Navel oranges, Blood oranges, and so many more. Oranges are an awesome ingredient when preparing both sweet and savory dishes. Oranges are sweet, juicy and loaded with the immunity supporting, antioxidant protection of Vitamin C. Consuming foods rich in Vitamin C is an easy, convenient (and tasty) approach to the common cold prevention that many of us need this time of year.

Honey (aka: liquid gold!) is a common ingredient I incorporate into many of my dishes, especially marinades. Most of us have a jar or bottle on hand even though it’s delicious healing properties are often overlooked. Honey is a natural cough suppressant, which can be really beneficial this time of year. It has been suggested that by enjoying a teaspoon or two of mother nature’s sweet throat-coating nectar, you can silence a pesky nighttime cough so your restful night’s sleep can resume. For those of you who love a little trivia, the Manuka Honey variety is especially good for us. It is know to help us combat all of the seasonal “sickies” that we often encounter this time of year.

Manuka honey contains anti-­inflammatory, anti-bacterial and anti-viral properties.

Last but certainly not least, we have to give some love to garlic. Garlic has and always will be one of my go-to ingredients. On one hand, it elevates the taste of absolutely anything and everything. On the other, it’s just plain good for you. Don’t let the size of a garlic clove fool you. Garlic may be small, but it’s mighty—packing quite the nutritional powered punch! Research suggests that garlic can help combat coughs and colds. Garlic is also known to be a heart-healthy food and can even assist in healthy digestion.

These three immune boosting superfoods are not only delicious on their own, but they make a delicious marinade as well. I love teamwork, and these three all-stars paired with some fresh salmon hit a home run for an immune-boosting, wellness-supporting entree that requires minimal time and effort.

R  E  C  I  P  E

Sweet Garlic Citrus Marinated Salmon
Servings: 4
318 calories per serving
Macros: 32g Protein | 8g Carbs | 16g Fat

1 lb. Atlantic Salmon fillet
zest from 1 whole orange
1/2 cup orange juice, fresh-squeezed
2-3 garlic cloves, minced
1 Tbl. honey
2 tsp. olive oil
1/4 tsp. Kosher salt

1. Preheat the broiler. Line a sheet pan with foil and set aside. Mince the garlic cloves and add
them to the mixing bowl. Grate the orange peel and transfer the zest to the mixing bowl.
Squeeze the orange and add the juice to the mixing bowl. Add the remaining marinade
ingredients to the bowl and whisk until well combined.

2. Place the salmon fillet in a large resealable bag. Pour the marinade into the resealable bag
over the salmon, remove any air, and seal the bag. Place the salmon in the refrigerator for a
minimum of one hour, flipping once halfway through.

3. Remove the fillet from the resealable bag and place it on the sheet pan. Pour the remaining
marinade over the salmon fillet. Place the sheet pan in the broiler for 8-10 minutes, or until
the salmon begins to flake and/or the preferred level of done-ness is achieved. When the
salmon is done broiling, remove the sheet pan from the oven and let the salmon rest for 10
minutes. After the salmon has rested, enjoy immediately or transfer to an airtight container
and store in the refrigerator for later.


> > > Live well!