As the saying goes, “You are what you eat.” When it comes to our eyes, this phrase couldn’t be more true. The food we consume can play a significant role in not only maintaining strong, sharp vision but also preventing serious eye diseases.
But eating healthy doesn’t mean forcing down bland meals. Delicious and nutritious foods, such as our recipe for maple glazed salmon can excite your tastebuds while helping you achieve healthier eyes. Regular eye exams are vital for vision health, but good eye care starts at home. Or, in this case, in the kitchen.
Why is Salmon Good for Eye Health?
Salmon is an excellent source of omega-3 fatty acids, which are crucial for maintaining good eye health. Omega-3s can help prevent dry eyes, improve macular degeneration, and reduce the risk of developing cataracts. Macular degeneration is a disease that affects the central part of the retina, potentially leading to significant vision loss.
Salmon is also rich in vitamin D, which is an essential nutrient for maintaining healthy eyes.
Ingredients for this Recipe
- 4 portions of center-cut salmon filets, equalling about 1 pound.
- 1/4 cup reduced-sodium soy sauce or tamari
- 1/4 cup pure maple syrup, preferably dark syrup for a deeper flavour
- 1 tablespoon white vinegar
- 1 tablespoon grated fresh ginger root
- 1/2 teaspoon crushed red pepper (Optional)
- Scallions and sesame seeds for garnish (Optional)
Maple Glazed Salmon Step-by-Step
This maple glazed salmon recipe is a relatively simple recipe. You should let the salmon rest in the marinade for 30–60 minutes, but in total, you can expect around 15 minutes to prepare and a further 15 minutes to cook. In the end, you should end up with a delicious meal the whole family can enjoy!
- Prepare the marinade by stirring soy sauce, maple syrup, vinegar, ginger, and crushed red pepper (if desired) in a baking dish.
- Lay the salmon in the marinade and refrigerate for 30 minutes to 1 hour.
- After the salmon has rested, preheat your oven to 425 degrees Fahrenheit. Line a large roasting pan or rimmed baking sheet with foil.
- Lay salmon skin side down on the foil. Roast until the centre of the fish is just barely cooked, about 9–15 minutes. The internal temperature should be about 125 degrees Fahrenheit.
- As the salmon cooks, pour the marinade into a small saucepan and bring to a simmer over medium-high heat. Simmer until thick and syrupy, typically 6–9 minutes.
- Pour the reduction over the fish before serving.
This maple glazed salmon recipe is versatile and can be served with a variety of sides. Try pairing it with a spinach salad for an extra boost of eye-healthy nutrients. Spinach is rich in lutein, a carotenoid that can protect against AMD. Alternatively, serve the salmon with brown rice and steamed vegetables for a heart-healthy and filling meal.
Other Eye Healthy Foods
Fish isn’t the only food that’s rich in omega-3s. Other excellent sources include:
- Chia seeds
- Flaxseed oil
For a delicious and nutritious snack, try sprinkling chia seeds or crushed flax seeds on your yogurt or oatmeal, or add a handful of walnuts to your afternoon trail mix. These small changes to your diet can have a big impact on your eye health!
Leafy greens like spinach and kale are also great for maintaining good eye health. These green vegetables are rich in vitamins C, E, and A, which can help reduce the risk of cataracts and macular degeneration.
The high concentration of these vitamins in leafy greens helps to combat toxins and inflammation in the eyes. Other vegetables like carrots, sweet potatoes, and bell peppers are also high in vitamin A, which plays an essential role in protecting the eye’s surface and overall vision.
Eggs are another important food for supporting good eye health. They contain high levels of lutein and zeaxanthin, which are 2 essential nutrients for protecting the eyes against harmful UV rays. These essential nutrients can help filter out high-energy blue light that can damage the eyes over time. In addition, these nutrients can help prevent the development of cataracts, glaucoma, and even age-related macular degeneration.
Lastly, blueberries, strawberries, and raspberries are excellent fruits that promote good eye health. These fruits contain high amounts of antioxidants, which help to reduce oxidative stress in the eyes. This stress can lead to vision loss and even blindness. Eating berries regularly can also help prevent the onset of cataracts and macular degeneration.
A Delicious Way to Support Healthy Eyes
Incorporate this tasty maple glazed salmon recipe into your diet to reap the benefits of its eye-healthy ingredients. Not only is it packed with omega-3 fatty acids that can reduce the risk of AMD and dry eye syndrome, but it’s also a delicious and versatile dish that you can serve with various sides. Consider adding this dish to your family’s weekly meal plan for a boost in eye health.
While enjoying the rich taste of healthy eating, don’t forget to visit your optometrist. Our York Mills Eye Care team can examine your eye and look for early signs of eye disease. Visit our website for more eye-healthy recipes or book an appointment to learn more about eye nutrition.