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15 Minute Salmon with Mustard, Dill Sauce

This salmon recipe has a fresh tasting mustard sauce that is a perfect complement to the rich flavor of salmon. It is very quick and easy to prepare, and is done in 15 minutes from start to finish with very little effort, giving you a tasty way to make a sauce for your salmon that is healthy and zesty.

15 Minute Salmon with Mustard, Dill Sauce Prep and Cook Time: 15 minutes

Ingredients:
1 lbs salmon filet cut into 4 pieces, skin and bones removed
2 medium garlic cloves, pressed
1 TBS Dijon mustard
2 + 1 TBS fresh lemon juice
cup chicken broth
1 tsp honey
1 tsp chopped fresh dill
salt and white pepper to taste

Directions:


  1. Prepare all the ingredients and have ready.
  2. Preheat a non-stick 12-inch skillet on medium high heat for about 2 minutes. Rub salmon with 1 TBS lemon juice and season with a little salt and white pepper. When pan has gotten hot place salmon skinned side up in the hot pan, and cook for about 2-3 minutes. (You do not need oil or liquid for this) Turn and cook for another 2-3 minutes on the other side. This is our Stovetop Searing cooking method. Remove salmon from pan, and place on a plate.
  3. Wipe hot pan quickly with a paper towel and return to burner. This removes excess oil and burnt particles from the pan while retaining the flavor left in the pan to enhance your sauce.
  4. Add garlic and stir for half a minute. Add mustard, and whisk in 2 TBS lemon juice, broth, honey, salt and pepper. Cook on high heat for a minute to reduce slightly and add dill. Pour over salmon and serve.

    Serves 4
    Serving Suggestion:
    Serve with

Healthy Cooking Tips: To ensure moistness in your salmon start by choosing salmon filets that are from the thickest part of the fish. Because the temperature varies in stoves check your salmon for doneness about half a minute after turning. You can do this by sticking the tip of a sharp knife into the filet. The flesh will separate easily and it should look pink in the center. You want to cook it slightly less than how you want to eat it, as it continues to cook after you remove it from the heat. For best flavor, use a good quality plain, smooth, Dijon mustard. This sauce may take slightly more or less than 1 minute to reduce depending on your exact heat. You want a slightly thickened sauce that is creamy in texture. Use a whisk for best results for this. The sauce will also intensify in flavor as it reduces. Check for personal preference. Make sure you wait until the end of reducing sauce before adding fresh dill, as it will lose its flavor as it cooks.

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

15 Minute Salmon with Mustard, Dill Sauce
1.00 serving
321.40 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
vitamin D 493.29 IU 123.3 6.9 excellent
tryptophan 0.38 g 118.8 6.7 excellent
omega 3 fatty acids 2.45 g 98.0 5.5 excellent
selenium 62.33 mcg 89.0 5.0 excellent
vitamin B12 (cobalamin) 5.09 mcg 84.8 4.8 excellent
protein 34.58 g 69.2 3.9 very good
vitamin B3 (niacin) 13.44 mg 67.2 3.8 very good
phosphorus 503.24 mg 50.3 2.8 very good
magnesium 162.74 mg 40.7 2.3 good
vitamin B6 (pyridoxine) 0.71 mg 35.5 2.0 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for 15 Minute Salmon with Mustard, Dill Sauce

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