Healthy Dinner: Honey Mustard Salmon

Quick and healthy dinner of salmon is rich with flavors and easy to make, definitely a must in your cook book.

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Salmon is one of the best types of fish to enjoy as part of a healthy diet. Not only is it naturally low in calories and sodium, but it’s also very high in protein and vitamin B12, providing you with a wealth of nutritional benefits in just one meal.

Instead of the usual lemon and herb butter that salmon normally gets paired with, this recipe uses a mouth-watering combination of mustard, soy sauce, honey and rosemary to create a light and satisfying meal that’s so easy to prepare you can even make it on a busy weeknight.

In the recipe below, I suggest marinating the salmon for only 5 minutes, but you can marinate it for up to an hour if you have the time. Whilst five minutes really is enough time for the salmon fillets to soak up the delicious flavors, the taste will only improve if you leave it to marinate longer. However, I definitely don’t recommend marinating the salmon fillets for any longer than 1 hour, otherwise the texture will become really mushy.

This recipe makes enough to serve two people as part of a main dish, although you can easily reduce or increase the ingredients to make as few or as many servings as you want. This dish is definitely best when eaten immediately after it’s been prepared, but it is possible to make it up in advance to cook it later.

To prepare it beforehand, follow the recipe below but don’t fully cook the salmon. Instead, only cook it for around 1-2 minutes on either side. Leave the salmon to cool down to room temperature then store it inside a sealed container in the refrigerator for up to 24 hours. When you’re ready to eat, place the salmon on a microwave-safe plate and cook in the microwave for around 2 minutes until warmed through – any longer than that and the salmon will come out seriously over-done.

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INGREDIENTS

1 teaspoon olive oil

1 tablespoon Dijon mustard

1 tablespoon wholegrain mustard

1 tablespoon soy sauce

1 tablespoon honey

1 teaspoon dried rosemary

2 salmon fillets

DIRECTIONS

Pour the olive oil into a frying pan and turn the stove up to a medium-high heat.

Mix the Dijon mustard, wholegrain mustard, soy sauce, honey and dried rosemary in a small bowl and pour over the salmon fillets. Leave the fillets to marinate at room temperature for 5 minutes to allow the flavors to soak in.

After five minutes, discard any marinade that hasn’t been soaked into the salmon and place the fillets skin side down in the frying pan. Cook for around 3 minutes, until the skin is crispy.

Flip the salmon fillets over and cook for a further 3 minutes, until the outside is brown and crispy and the insides are pink and fully cooked.

Serve the salmon fillets immediately whilst hot.




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