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

Ingredients:

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

Directions:

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.

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