Favorite Recipe Friday: Spiced Salmon with Mustard Sauce

This Spiced Salmon with Mustard Sauce (adapted from Cooking Light) is my go-to EASY salmon recipe. It takes about 15 minutes from start to finish and clean-up is a snap.

It’s made with spices and condiments you probably already have in your pantry (with the exception of turmeric*). The whole grain mustard gives it a great crunchy texture and makes it mildly spicy and the honey adds a touch of sweetness while creating a crispy, caramelized crust. It’s very well balanced, great for a crowd (or scaled down for 2) AND because it’s packed with flavor, it’s great for those who may not be huge salmon fans.

*Turmeric can be found in the spice section of conventional grocery or health food stores. It has a bright yellow color and a bittersweet, aromatic flavor. It is frequently used in curry, chicken dishes and fish soups.

Bonus: Salmon is loaded with Omega-3 fatty acids, which have been proven to reduce risk of heart disease, inflammation and more.

Spiced Salmon with Mustard Sauce

Serves 4


4 teaspoons whole-grain Dijon mustard

2 teaspoons honey

1/2 teaspoon ground turmeric

1/4-1/2 teaspoon ground red pepper (to taste)

1/2 teaspoon garlic powder

1/2 teaspoon salt

1 pound (4) skin-on wild salmon fillets


Preheat broiler (to high). Cover a sheet pan with aluminum foil.

In a small bowl, combine first 6 ingredients. With a basting brush or your hands, rub mustard mixture evenly over each fillet. Place fillets, skin side down, on the prepared sheet pan.  Adjust oven rack to second highest slot closest to the broiling unit. Broil fish for 7 minutes or until fish flakes easily with a fork or until desired degree of doneness.

Serving size: (3 ounces)  Calories: 180  Total Fat: 8 g  Saturated Fat: 1 g  Cholesterol: 62 mg  Sodium: 320 mg Carbohydrates: 3 g  Dietary Fiber: 0 g  Sugars: 3 g  Protein: 23 g

Serving suggestion: Serve alongside a green salad, roasted veggies or sauteed greens and brown rice, quinoa or other whole grains.
Side notes:
  • Frozen fish fillets are great to keep on hand in the freezer.  You can defrost them overnight in the fridge or pull from from the freezer and put them in an ice bath (in the package if they are individually wrapped or in a sealed Ziploc) for about 30 minutes.
  •  Don’t forget to check your fish for pin bones and remove them if necessary (I have THESE fish tweezers and LOVE them).
  • I generally don’t cook with foil BUT in this case, I do, because it makes removing the skin (and clean up) SO easy.  Look how easy it is to slide a spatula between the skin and meat. The skin sticks to the foil and your fillet stays intact.

  • If your fish is skinless, you can omit the foil and spray the sheet pan directly with a cooking spray.

Wild Card Wednesday: Ted Ed–How the food you eat affects your gut

A balanced gut (good vs. bad bacteria) is incredibly important. A happy gut can improve immune function, prevent inflammation and even reduce your risk of cancer. While there’s no definitive solution to keeping your gut balanced, there are many things that you can do to encourage the growth of good bacteria, which, in the end, is what you’re after.

Watch THIS awesome Ted Ed video to learn what affects the growth and withering of our gut bacteria and what YOU can do to help find your balance. 

Memeday Monday 

Don’t starve or cut entire food groups. Eat chocolate, plenty of fruits and veggies, and choose whole grains over refined. Enjoy dessert with friends and make dining out a treat. Don’t stress about what you eat, just be more aware. Be kind to yourself and do the best you can. Exercise your body and your mind. We’ve only got one. Happy Monday friends. Let’s make this week a good one! ❤️

Supermarket Saturday: Skinny Pop Popcorn Mini Cakes

I’ll be honest, I’ve never been a big fan of rice cakes but shrink them down to bite-size, and you’ve got my attention.  I often peek at nutrition facts and ingredients of the “popped” snack cakes because the mini versions seem like a good alternative to chips or other crunchy snack foods. Unfortunately, the big brand mini rice-cakes or “popped” snacks are either mostly dried potato and rice flour, are not whole grain, and/or contain artificial sweeteners.  Meh, I’ll pass.

Skinny Pop’s version is 100% whole grain (made from popcorn), giving them 4 grams of  fiber (other brands’ mini-cakes have 0) per 20 mini-cake-serving.  The same 20 cake serving has 3 grams of sugar, which, for a sweet snack, is almost unheard of.  Quaker’s Popped Rice Crisps, for example, have 8 grams of sugar per serving and that’s WITH artificial sweeteners.

Point is, decent kid-friendly snacks are hard to come by.  Skinny Pop Popcorn Mini Cakes are a delicious and nutritious crunchy snack option.  So far, we’ve tried the Cinnamon & Sugar variety (see pic) and Sharp Cheddar (according to their website, they also come in Sea Salt).  We liked the Cinnamon & Sugar variety more than the Cheddar but if you (or your kids) are a fan of cheese flavored snacks, they’re worth a shot.

Where to buy: They are a new item so keep your eyes peeled.  Look for them in health food stores, Superstores and some traditional grocery stores.



Cooking Tip Tuesday: 3 steps to guarantee success in the kitchen

Becoming a good cook takes practice.  Even professional chefs make mistakes, burn food and make dishes that suck.  The key to success is, learning from your mistakes, picking up your pots and trying again.

The following 3 steps provide the foundation you need to boost your confidence in the kitchen, make cooking more efficient and the experience more enjoyable.  So much so, I’m re-sharing these steps that you may have missed in my first few weeks of True Eats. Click the links below to read more!

Step 1: Thoroughly read the recipe before you start cooking.

Step 2: Prepare and measure ingredients.

Step 3: Use (and trust) your senses.

Please let me know if you’ve incorporated any of these 3 steps into your cooking and how they’ve worked for you!  I’d love to hear from you. ♥

Cooking Tool Thursday: Silicon baking mats

If you’ve done any sort of cookie or sheet pan baking, you know how much of a pain (and costly) parchment paper can be.  Unless you pay a premium for the perfect cookie-sheet-size parchment, it often take a lot of measuring and folding and refolding and wasting to fit a piece of parchment perfectly on your cookie sheet.  I’ll be honest, I do prefer parchment to foil for easy clean-up,  but nothing beats a silicon baking mat (I own 3).

Here’s why:

  • They’re environmentally friendly and cost effective because they can be used (over and over) in place of parchment, wax paper, and tin foil.
  • They fit perfectly into a standard 13×18″ half-sheet pan so no more wrestling with odd shaped parchment or foil.  And they roll up nicely for easy storage.
  • They can be use for for baking, roasting and freezing, withstanding temperatures from -40 to 480 degrees F.
  • They are easy to clean. (I find it easiest to clean them while still on the sheet pan.)
  • They are made of FDA and LFGB approved materials and they are free of BPA and PFOA.

I have THIS set of 2 by Artisan and 1 original Silpat, both available on Amazon.  I’ve dedicated one of them to savory cooking like roasting veggies or making Pizza Pockets and the other 2 to sweets.  They are amazing and cookies especially, cook more evenly and uniformly.  Seeeeeee:

Side note: Concerned about the safety of food grade silicon?  Like many things science, there isn’t a TON of definitive research. BUT as of now, it’s been proven safe. For more info, check out THIS article from Scientific American discussing the safety of silicon in cooking.

Ready to buy? Click HERE for the Artisan set of 2.  Click HERE for the original Silpat.