Wild salmon is one of my favorite foods in the world.  It is readily available, loaded in flavor, extremely nutritious and cooks in under 20 minutes. I love it soy-glazed, spiced with cumin, pan-seared in olive oil or dijon crusted as I demonstrate below.  Salmon is a wonderfuly versatile food that will take on any number of flavors from around the world which prevents you from ever getting bored with it.  More good news? It is listed under the “Best Choices” category in the famous Monterey Bay Aquarium Seafood Watch List.   This pocket-friendly guide is perfect to keep on hand when grocery shopping to make sure that your seafood choices are ocean friendly and sustainable. (Gets off soap box.)

If you don’t care about the environment, I have more reasons why you should add wild salmon to your weekly diet:

• Single serving of wild salmon provides a full days worth of Vitamin D. (Hello Winter in Michigan!)
• Excellent source of Omega-3 fats which reduce inflammation.
• Helps slow down cognitive problems such as Alzheimer’s disease.
• Great source of protein, low in calories and saturated fat.

And of course, salmon is an excellent source of MUFA’s so if you want a flatter belly, make this tonight.

Your fork is waiting.

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Baked Dijon Salmon

Prep Time

15 mins

Cook Time

22 mins

Total Time

37 mins

 

Wild salmon is readily available, loaded in flavor, extremely nutritious and cooks in under 20 minutes.

Course: Entree

Cuisine: American

Servings: 4

Calories: 220 kcal

Author: Liz DellaCroce

Ingredients

• 1 lb wild salmon cut into two 8 oz filets
• 2 tbs whole grain mustard
• 2 tbs lemon juice
• 2 cloves garlic grated
• 1/2 tsp kosher salt
• 1/4 tsp pepper
• 2 tbs whole grain panko bread crumbs
• 1 tsp olive oil

US Measurements - Convert to Metric

Instructions

1. Pre-heat oven to 350 degrees and spray a square baking dish with non-stick spray.
2. Place salmon filets in baking dish, skin side down, and sprinkle with a pinch of the salt and pepper; set aside.
3. In a small bowl, wisk together mustard, lemon juice, garlic, salt and pepper.
4. Brush mustard mixture generously on each filet and top with panko bread crumbs.
5. Bake for 15-20 minutes or until salmon flakes easily with a fork.
6. Remove from oven and drizzle olive oil over the fish.
7. Broil for 2 minutes or until browned.

Nutrition Facts

Baked Dijon Salmon

Amount Per Serving

Calories 220 Calories from Fat 100

% Daily Value*

Total Fat 11.1g 17%

Saturated Fat 1.8g 9%

Cholesterol 70mg 23%

Sodium 531mg 22%

Total Carbohydrates 2.5g 1%

Dietary Fiber 0.1g 0%

Protein 24.4g 49%

* Percent Daily Values are based on a 2000 calorie diet.