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Tuesday, February 10, 2015

Super Simple Salmon Dish

Below is a quick and easy recipe with minimal ingredients, sent in by a Healthy Edge Community Member, Jo. The Healthy Edge embraces the principle of 80/20 and we love to share recipes with each other. We thought you would enjoy this one!

Super Simple Salmon Dish

This is super easy, despite all my tips, but tastes impressive enough for company.

Ingredients:  (Note:  I have never measured with this recipe...so guessing here.)

1 pound wild salmon filet
King/Chinook is best flavor, texture, highest in beneficial oils, and juiciest...thus also most expensive.  Look for a sale or use other species of salmon, such as sockeye.  I have even done this dish with cod, but the mustard flavor is strong for white fish, and the fish oil content is much lower.

3-4 Tablespoons Grey Poupon mustard

I have tried other brands, to get one that is organic, etc., but this one truly tastes best to me in this dish.  The salt content is a bit high, so this is a "special treat" dish, for us.  If you try this and find a better brand of Dijon style mustard with less salt, please let me know!

Few tablespoons of organic milk
I tried coconut milk and hubby rebelled.  Didn't go with the other flavors.  The dairy milk just cuts the mustard's strength, while the coconut milk adds new flavor.
Tarragon to taste


1.     Scoop mustard into a glass measuring cup.
2.     Add milk a little at a time, stirring with a fork or mini-whisk until mixture is about as thick as very heavy cream.  Add chopped tarragon to taste... approximately a tablespoon.
3.     Spread around a small amount of sauce on bottom of glass baking dish that fits the shape and size of your salmon filet, so fish won't stick (can also wipe or spray pan thinly with olive oil).  Put salmon in pan skin side down.  
4.     Cover with sauce, including over sides, sealing to bottom of pan.  This acts as a glaze that helps keep salmon moist.
5.     DEPENDING ON THICKNESS OF FISH, and your oven, bake "about" 25 minutes or until it is almost done when you try to flake it; remove from oven quickly.  (I cook this in my convection oven at 350 degrees.  You might try a regular oven at 375 degrees.)


·      This is great served with fresh steamed asparagus, a plain baked yam or delicata squash, and spinach-arugula salad with raspberries, avocado, walnuts, and aged balsamic vinegar.
·      When cooking salmon: KEEP FROM OVER-COOKING IT, especially if using previously frozen salmon, which dries out very easily.  Always get "fresh" salmon when you can, but never "farmed."  To keep from over-cooking, stop right before it flakes in the center, as it will keep cooking after you take it out of the oven.  (If your salmon seems "shreddy," it is over-cooked.)


  1. Hi,
    I've enjoyed your recipe. It really is a good recipe for a recipe and mani menie thanks for your recipe.


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