A healthy salmon recipe is a great way to up your Omega 3 fatty acids and your vitamin D.

Fish is often called “brain food” because they are full of Omega 3 fatty acids that power your brain.  Most fish are also high in vitamin D, coincidence?  I think maybe not.  After posting last week on the benefits of vitamin D an article found its way into my inbox.  This article talks about a study that has found those with low or insufficient vitamin D levels are associated with a substantially increased risk of all-cause dementia and Alzheimer’s disease.*

So maybe fish is good for our brains not only because of the Omega 3’s but because of the vitamin D.  Yet another reason to make sure you are taking a good high-quality vitamin D supplement.

Since we have been talking about vitamin D and the fatty acids found in fish I thought this salmon recipe would be fun to make and share.

This recipe is oh my goodness so good. My mouth is watering just thinking about it!Click To Tweet

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Healthy Salmon Recipe: Spicy Orange Salmon with Wasabi Sauce



  • 1 side of salmon, skin on (about 1 1/2 lbs.)
  • 3 tsp orange zest (about 1/2 an orange)
  • 3/4 tsp kosher salt, plus more for seasoning
  • 1/2 tsp coconut sugar
  • 1/8 tsp cayenne pepper
  • 1 cup plain Greek yogurt
  • 1/3 cup fresh orange juice
  • 4-6 tsp. wasabi paste (4 tsp for medium spicy)
  • 2 scallions, sliced, plus more for serving.


Heat broiler with rack set 4 inches from heat.  Grease baking sheet with a little olive oil or use a silicone baking mat.  Place salmon, skin side down, on a baking sheet.  Mix together orange zest, salt, sugar, & cayenne and sprinkle over salmon flesh.  Place under broiler until fish begins to brown and it’s cooked through, about 8 minutes (if it begins to char move it to a lower rack to continue cooking.)

Meanwhile, place yogurt, orange juice, wasabi paste (or look in the international section of your grocery store), and scallions in a blender and puree until smooth; season with salt.  Slice salmon into serving size portions. Serve with a nice side and enjoy!


In the picture, there is a tasty quinoa salad that I served my salmon with.  I thought they paired nicely together.


Don’t forget to pin the image below and try this simple and tasty recipe the next time you are in the mood for a healthy salmon recipe!



*Thomas J. Littlejohns et al. Vitamin D and the risk of dementia and Alzheimer disease. Neurology 2014;83:1–9.

picture of a healthy salmon dish and a slaw on the side with the words "Spicy Orange Salmon & Wasabi Sauce" bordered in purple above the pic.

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