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Maple Dijon & Garlic Salmon - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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Maple Dijon & Garlic Salmon

Maple Dijon Salmon

Maple Dijon & Garlic Salmon

Simple flavours and fast assembly – that’s how I would describe this Maple Dijon and Garlic Salmon recipe. I love recipes that use basic pantry staples and can be prepared in under 20 minutes. Salmon is rich in heart-healthy omega-3 fats and featured in my 3 Strategies for a Healthy New Year Blog. Consuming omega-3 rich foods helps in preventing and managing heart disease, which is the second leading cause of death for Canadians. Research shows omega-3 fats can lower triglyceridesblood pressure, slow the development of plaque in arteries, reduce depression, and improve brain and eye health.   

If you are a fellow fish fan, stock your kitchen with salmon in the freezer and move it into the fridge the night before cooking to thaw. Canned salmon is another alternative and can be used to make salmon salad or savoury salmon cakes. For your diet, aim to consume fatty fish (like salmon, herring, mackerel, trout, sardines) twice a week. 


Serves: 2

Prep time: 5-10 minutes

Cook time: 6-8 minutes


Ingredients:

2 salmon fillets (about 200 gram each), fresh or thawed from frozen

salt and pepper seasoning

olive oil 

Sauce:

1 tbsp maple syrup

1 tbsp grainy Dijon mustard

1 tbsp lemon juice 

1 clove garlic, minced

Directions:

  1. Season salmon fillets with salt and pepper.
  2. In a small bowl, combine maple syrup, Dijon mustard, lemon juice and minced garlic. Set aside.
  3. In a fry pan on medium heat, heat olive oil. Add salmon fillets to oil when hot and you can hear a sizzle when placing on the heat. Cook salmon fillets for about 3-4 minutes on each side, ideally turning once.
  4. Add Maple Dijon mixture to the frying pan to heat up the mixture slightly.
  5. Serve seared salmon fillets with Maple Dijon sauce spread on top. Garnish with extra parsley and side of lemon wedge.