Boost your eye health with this Christmas salmon recipe

Posted on

19 December 2019

Author: Kate Green

salmon omega 3

T’is the season for healthy eyes


Christmas is just around the corner and you’re probably gearing up for a traditional roast dinner with turkey, sprouts and all the trimmings. However, if you fancy something a little different, you might want to consider a step away from your typical Christmas dinner and look some other options. Perfect for the pescatarian in your life, this festive salmon recipe is delicious as well providing a multitude of eye health benefits.


Salmon is rich in omega 3, helping to prevent AMD (age-related macular degeneration) and dry eye syndrome. AMD, if left untreated, can lead to impairment of your central vision, resulting in total blindness in the worst cases. Omega 3 also reduces inflammation in the eyes as well as promoting optical hydration, counteracting multiple effects of dry eye disease. In fact, one study found that people who consumed the most omega 3 fats had a 17% lower risk of developing dry eye disease. The fatty acids found in omega 3 also encourage effective eye drainage, helping to lower eye pressure and therefore also decrease your risk of glaucoma.


Now that we know salmon has benefits for your overall eye health, as well as tasting good, we’ve got an excellent festive recipe to share.


Honey glazed Christmas salmon fillet (serves 8)



  • Salmon fillet, skin on (1kg-1.5kg)
  • 100ml honey
  • 2 oranges (one to garnish, one for zest and juice)
  • 20g melted butter
  • 1 tablespoon sweet soy sauce
  • 5 star anise
  • 5 cloves
  • 5 cardamom pods
  • Dill to garnish
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  1. Heat your oven to 180°C, and line a tray with baking paper.
  2. Make the honey glaze: mix the honey, zest and juice of one orange, melted butter, sweet soy sauce, cloves and cardamom together.
  3. Place the salmon on the baking tray and pour the glaze over the fillet.
  4. Bake for 15-20 minutes per kilogram of salmon.
  5. Place the salmon onto a serving plate. Slice the second orange thinly and place on top of the fillet, along with the dill.


Serve and enjoy!


Recipe taken and adapted from Tassal.

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