Maple Dijon Salmon
I recently shared my new favorite MAPLE DIJON dressing for salmon on my Instagram. Now, as someone who rarely ventures out of her comfort zone and swears that olive oil, lemon, salt & pepper can solve any taste problem, this was a serious upgrade for me.
I love trying new recipes, but when it comes to my kitchen, I also love the quick, easy, and timeless taste of simple meals. What can I say, I’m a creature of habit!
Maple Dijon is really not a *new* recipe, and honestly, I’ve probably had it many times before, but making it my own and making it on my own is all the more satisfying.
Not only is this dish delicious, but it’s also freaking EASY to make. 5 ingredients and your “dressing” is done. Added bonus? Tastes great over the crispy brussel sprouts I roasted along with the meal!
Why salmon?
As someone who does not eat a ton of meat, I still enjoy eating fish regularly. Growing up, salmon was the last thing I wanted on my plate. Now, salmon is on my menu weekly.
When buying, I opt for WILD caught salmon. Wild salmon has increased nutrient levels, whereas farmed raised salmon is more likely to have been treated with antibiotics and may be more susceptible to contaminants. I tend to buy frozen wild salmon because of how often I eat it and typically have had success finding it at Trader Joe’s, Whole Foods, or Wellesley Farms. If you can’t find wild, don’t worry! Both are great sources of protein and provide essential nutrients. You can learn more about the difference between wild and farm-raised and wild salmon here.
Aside from the high protein content (a 4oz serving gives you around 25g), wild salmon is loaded with benefits. High in Omega 3s, this fish lowers inflammation, lowers blood pressure, and can lower risks for heart disease. It contains selenium, which if you’ve heard the hype surrounding Brazil nuts, you probably already know selenium supports thyroid function and improves bone health. Salmon also contains all of our B vitamins, which play a major role in metabolism and energy production, hormone production, brain development, red blood cell production, DNA synthesis, and so much more.
For those who love to read, I added some sources at the bottom of this post where you can learn more about these nutrients and find information on the recommended daily values.
Now for the recipe:
I made this for myself eating a single-portion filet, but double or triple the recipe to make it for the whole fam! I paired my salmon with sweet potato and brussel sprouts, but feel free to add any sides you like – I love adding avocado for some extra healthy fats.
Ingredients
1tbs fresh chopped parsley
1/2tbs olive oil
1tsp Dijon Mustard
1tsp Maple Syrup (I opt for Grade B because it’s been shown to have a higher mineral content)
Juice from ¼ lemon
Salt/pepper
1. Chop parsley and let it sit in olive oil, while you gather the rest of the ingredients
2. Mix Dijon mustard, maple syrup, and lemon juice together and combine with olive oil/parsley.
3. Brush dressing on the salmon and add a dash of salt and pepper for taste
4. Pop in the oven and broil on HI for 8 minutes until edges are crisp. *
*Note: I like my salmon to be a little fleshy in the middle (but still cooked through) if you like it well done, feel free to cook it for up to 12 minutes – this can also depend on your broiler! You can also bake it with vegetables at 400 for 20 minutes to make it an easy sheet-pan dinner!
Let me know if you try it out!
Recommended values and extra info on Omega 3s, B Vitamins, and Selenium:
https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
https://ods.od.nih.gov/factsheets/list-VitaminsMinerals/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/
https://www.hsph.harvard.edu/nutritionsource/vitamins/vitamin-b/