Healthy recipe: Smoky maple-mustard salmon
Yield: 4 servings
Active Time: 5 minutes
Total Time: 15 minutes
It doesn’t get much easier—or more delicious—than this speedy recipe for roast salmon topped with a smoky maple-mustard sauce. The sweetness of the maple balances the tangy mustard; smoked paprika or ground chipotle adds another layer of flavor. Ask at the fish counter to have the salmon cut into four 4-ounce fillets with the skin removed. Serve with roasted green beans and whole-wheat couscous tossed with pecans and chives.
1. 3 tablespoons whole-grain or Dijon mustard
2. 1 tablespoon pure maple syrup
3. 1/4 teaspoon smoked paprika or ground chipotle pepper (see Notes)
4. 1/4 teaspoon freshly ground pepper
5. 1/8 teaspoon salt
6. 4 4-ounce skinless center-cut wild-caught salmon fillets (see Notes)
1. Preheat oven to 450°F. Line a baking sheet with foil and coat with cooking spray.
2. Combine mustard, maple syrup, paprika (or chipotle), pepper and salt in a small bowl. Place salmon fillets on the prepared baking sheet. Spread the mustard mixture evenly on the salmon. Roast until just cooked through, 8 to 12 minutes.
Recipe Tips & Notes:
2. Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle chile pepper can be found in the spice section of most supermarkets or online at penzeys.com.
3. Wild-caught salmon from the Pacific (preferably Alaskan) is considered the best choice for the environment because it is more sustainably fished and has a larger, more stable population. Farmed salmon, including Atlantic, should be avoided, as it endangers the wild salmon population. For more information, visit Monterey Bay Aquarium Seafood Watch at seafoodwatch.org.
Per serving: 148 calories; 4 g fat (1 g sat, 2 g mono); 53 mg cholesterol; 4 g carbohydrate; 3 g added sugars; 23 g protein; 0 g fiber; 276 mg sodium; 434 mg potassium
Nutrition Bonus: Omega-3s.
0 Carbohydrate Servings
Exchanges: 3 lean meat