Mustard and Maple Glazed Salmon

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Mustard and Maple Glazed Salmon is a quick and easy healthy main dish that is made with just three ingredients that can be prepped and cooked in under 20 minutes. Jump to Recipe keyboard_arrow_down

257 CALORIES 8g CARBS 10g FAT 33g PROTEIN
1
Freestyle™ SmartPoints™ New!
(6 Old SmartPoints™)
(6 PointsPlus®)

This maple mustard salmon provides the perfect combination of savory and sweet for a healthy, fast dinner that goes from fridge to table in fewer than 20 minutes. All you need is some whole grain mustard, good quality maple syrup, and salmon. Try pairing this maple salmon with a salad, roasted green beans, or grilled asparagus with feta. That's it for a delicious meal that your whole family will love.

Growing up in New England, I actually didn't eat a lot of salmon. Sometimes we would have it when we were out to dinner, but it was never something my mom cooked at home since there was so much local fish available. Since moving to the West Coast, things have completely changed and I can't get enough salmon. I love the meaty texture and since it is packed with Omegas, it's something I feel good about eating. If youare like me and didn;t know a lot about salmon until recently, check out this comprehensive salmon guide.

While I usually throw my salmon on the grill, lately I have been roasting it in the oven since it is so quick and easy. And this maple mustard salmon glaze is quickly moving up as one of my favorite preparations. The savoriness of the whole grain mustard paired with the sweet, earthiness of the maple syrup really works with salmon. Plus it's hard to beat a three-ingredient main dish!

When it comes to making Maple Glazed Salmon at home, here are some things to keep in mind:

The exact cooking time will vary according to the thickness of your salmon and if it is a whole piece or filets. Plus it will depend on how well done you like your salmon. Personally, I tend to serve my maple salmon medium well, which usually takes about 12 minutes in the oven. Adjust the cooking time and keep an eye on the salmon to make sure it isn't overcooked.

You can also grill the salmon if you’d like, but you’ll need to adjust the cooking time. Also, make sure your grill grate is clean and well oiled. If the salmon seems to be sticking when you first try to flip it, give it a little longer and it should release on its own and flip easily. Buying skin-on filets and starting the cooking process with the skin side down will also help the fish hold up during grilling.

Worried about the white stuff? Sometimes when you cook salmon, white gunk (for lack of a better term) will appear on the salmon. This is a protein that comes out of the salmon when cooked and it is totally harmless and generally tasteless. It comes out more when the fish is cooked longer, but can appear during any cooking process. To completely eliminate this, try brining the salmon first in some salted water for about 10 minutes. I always take this extra step when serving salmon to guests.

For easy clean-up, make sure to cover your baking sheet in foil or parchment paper. The maple syrup in the glaze can sometimes burn off on the sides of the salmon and create a sticky mess on your pan.

Looking for more salmon recipes?

Here are some tips and items I used in preparing this recipe:

Maple syrup: It's important to use real deal maple syrup in this recipe, not the artificial maple syrup. I used to recommend Grade B maple syrup, but the labeling has changed. Now I recommend looking for a Grade A Amber Rich maple syrup.

You could also use honey instead of the maple syrup, but I personally love the hint of maple flavor the syrup brings to the dish. And if you find honey glazed salmon is too sweet for your taste, this more-complex maple syrup salmon glaze offset with the whole grain mustard might prove perfect for your palate.

Whole grain mustard: The mustard you use will also make big difference in the taste of the maple glazed salmon. I am a sucker for whole grain mustard and my favorite is this one. Trader Joe's also makes a great whole grain Dijon mustard that has a hint of white wine. If you don't have or like whole grain mustard, use a Dijon mustard to add more flavor instead of a basic yellow mustard.

Farmed vs. Wild Salmon: I often get a lot of questions about why I use wild salmon over farm salmon. Let me first say, that both are great options and a healthy protein. However, I find that wild salmon not only tastes better but it more nutritious than its farmed counterpart. Plus its lower in fat and calories. Here's some good information about why and the main difference between wild and farmed salmon.

The Recipe
Mustard and Maple Glazed Salmon

Mustard and Maple Glazed Salmon

PREP TIME: 5 Min
COOK TIME: 15 Min
TOTAL TIME: 20 Min
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Ingredients

US METRICS
  • 1.33 lbs. raw wild salmon
  • 3 tbsp whole grain mustard
  • 2 tbsp maple syrup (pure)
  • Salt and pepper

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Instructions

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1

Preheat the oven to 350 degrees.

2

Mix together the maple syrup and mustard. Brush over the salmon. Bake for 10-12 minutes until cooked to your liking.

Nutritional Facts
Serving Size: 6 oz.
Amount Per Serving
Calories 257
Calories from Fat 10
% Daily Value *
Total Fat 10g
2%
Saturated Fat 2g
0%
Monounsaturated Fat 3g
0%
Polyunsaturated Fat 3g
0%
Cholesterol 68mg
0%
Sodium 240mg
10%
Total Carbohydrate 8g
3%
Dietary Fiber 0g
0%
Sugars 6g
Protein 33g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

Mustard and Maple Glazed Salmon
† SmartPoints™ and PointsPlus® calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
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