Baked Salmon with Dijon Mustard Sauce

9 25 337
Ingredients Minutes Calories
Prep Cook Servings
5 min 20 min 1
Baked Salmon with Dijon Mustard Sauce
Health Rating
An anti-inflammatory omega-3 rich dinner perfect for balanced hormones and heart health.

Ingredients


142 gm Atlantic salmon,wild, boneless
1 lemon wedge Lemon
1/4 tsp Salt and pepper (or to taste)
1 cup Broccoli florets
1 tbsp Dijon mustard (for sauce)
1 tsp Extra virgin olive oil (for sauce)
1 tbsp Lemon juice
1 tbsp Pine nuts, dried (for sauce)
1 tsp Dill, dried (for sauce)

Instructions


1. Preheat oven to 400F degrees. Line a baking sheet with parchment paper.

 

2. Squeeze lemon wedge over salmon and season with salt and pepper. Place on baking sheet and bake for 12-15 minutes or until cooked through (see notes).

 

3. In the meantime steam broccoli by placing about 1 inch of water in a pot with steam basket on medium-high heat. When the water boils, add broccoli, cover, lower heat to medium-low, and steam for 4-5 minutes. If you don't have a steamer, simply place broccoli inside the pot with water.

 

4. While salmon and broccoli are cooking prep the sauce. Mix mustard, olive oil, lemon, pine nuts and dill in a bowl.

 

5. Serve salmon with steamed broccoli and pour as much of the sauce as you like.

Notes:

Quick Tips:

Safety

Never eat seafood that is raw, or not cooked through. Internal temperature of fish should be 158F or 70C degrees and for shellfish 165F or 74C degrees.


Nutritional Highlights:

Salmon

High in omega-3s important for heart, brain and hormone health.

Broccoli

Contains powerful antioxidants that help fight free radicals and reduce inflammation. High in fiber to aid in blood sugar management. Contains many vitamins and minerals including vitamins C, K, folate and selenium.


Nutrition Facts

Per Portion

Calories 337
Calories from fat 172
Calories from saturated fat 25.4
Total Fat 19.1 g
Saturated Fat 2.8 g
Trans Fat 0 g
Polyunsaturated Fat 6.3 g
Monounsaturated Fat 8.5 g
Cholesterol 78 mg
Sodium 566 mg
Potassium 1066 mg
Total Carbohydrate 9.1 g
Dietary Fiber 2.0 g
Sugars 0.5 g
Protein 32 g

Dietary servings

Per Portion


Fruit 0.2
Meat 1.6
Meat Alternative 0.2
Vegetables 0.9

Energy sources


Pygal11%409.31739107090266112.2923638302015451%446.5495179295796252.1946165590832738%298.1658090369445163.3262302619002411%51%38%CarbohydratesFatProtein
Lunch
Main