Eye-Healthy Recipe: Maple-glazed Salmon with Sweet Potatoes
Your retinas need two types of omega-3 fatty acids to work right: DHA and EPA. You can find both in fatty fish, such as salmon, tuna, and trout, as well as other seafood. Omega-3s also seem to protect your eyes from AMD and glaucoma. Low levels of these fatty acids have been linked to dry eyes.
Orange-colored fruits and vegetables — like sweet potatoes, carrots, cantaloupe, mangos, and apricots — are high in beta-carotene, a form of vitamin A that helps with night vision, your eyes’ ability to adjust to darkness. One sweet potato also has more than half the vitamin C you need in a day and a little vitamin E.
With that being said, here is your mouth-watering dinner recipe full of these eye-healthy foods: maple-glazed salmon with sweet potatoes and broccoli.
PREP 10 mins COOK 20 mins TOTAL 30 mins
2 sweet potatoes, peeled and cut into 1-inch cubes
2 tablespoons olive oil, plus more for drizzling
12 ounces broccoli florets
4 salmon fillets, about 4-6 ounces each
¼ cup maple syrup
2 tablespoons Dijon mustard
Salt and pepper
- Heat oven to 400 degrees F.
- Line a rimmed baking sheet with aluminum foil and spray with cooking spray.
- Spread sweet potatoes and broccoli onto prepared pan and drizzle with olive oil. Toss to coat all of the vegetables in oil and then season with salt and pepper, to taste.
- Bake for 10-15 minutes, or until potatoes are just about tender.
- While potatoes and broccoli are baking, prepare salmon. In a small bowl, stir together maple syrup, mustard, ¼ teaspoon salt, and ¼ teaspoon pepper.
- Remove vegetables from oven and turn oven setting to BROIL on “high.” Spread broccoli and potatoes to outer edges of sheet pan to make room in the center for the fish.
- Place salmon in center of tray, leaving at least ½-inch of space in between each fillet so that they cook evenly. Brush syrup mixture on top of each salmon fillet.
- Broil for 5-10 minutes, or until salmon flakes easily with a fork and top is browned. Potatoes and broccoli should be roasted and tender as well.