If wild caught salmon isn’t a part of your weekly dinner rotation yet, here’s the best way to change that. This honey and mustard baked salmon recipe has just a handful of delicious ingredients for a bright, tangy, and downright delicious dinner any day of the week – in less than fifteen minutes. Hello, delicious!
Buying the Ingredients
When it comes to salmon, and other animal products, go as natural as possible. In this case, wild caught salmon is a far superior choice over farm-raised salmon.
Salmon is a hot commodity. According to the Food and Agriculture Organization of the United Nations, the annual global production of farm-raised salmon has increased from 27,000 to more than 1 million metric tons of salmon in the past two decades. That’s a lot of fish.
Unfortunately, these farm-raised fish are not the healthiest fish. Farm-raised salmon lead a life similar to other mass-produced animals, such as cows and chickens. Crammed in a tank and fed an unnatural diet (which gives them an unnatural pale-color which must be corrected with artificial salmon-hued dye), farmed salmon are actually less nutritious (and less happy) than their wild counterparts.
A 2005 study published in Environmental Science and Technology found that both farmed and wild salmon contain beneficial omega-3 fatty acids. Farmed salmon, however, also contain “high concentrations of organochlorine compounds such as PCBs, dioxins, and chlorinated pesticides.”
Even scarier, a 2004 global assessment of more than 700 salmon samples (both farmed and wild-caught) found that, on average, the polychlorinated biphenyls (PCB) concentrations (which is linked to several health issues, including stroke and type-II diabetes) in farmed salmon were eight times higher than in wild salmon. No thank you.
Choose wild caught salmon whenever possible. Along with shopping sustainably, you’ll reap a whole host of nutritious benefits from eating this wild catch. Wild salmon is a rich source of omega-3 fatty acids, vitamins B12, B3, and D, selenium, protein, phosphorus, iodine, and potassium.
This honey and mustard baked salmon recipe couldn’t be simpler.
The wild salmon is placed on a baking tray and lovingly covered (slathered) with a delicious honey and mustard spread. This delectable mixture is made from stoneground mustard, honey, minced garlic, olive oil, lemon juice, and salt and pepper – which can be made it in literally one minute.
Although other mustard varieties work well, using stoneground mustard provides plenty of texture and taste to the baked salmon recipe. Other easy swaps include maple syrup for honey and lime juice for lemon, if you prefer. Not a garlic lover? That can be easily taken out, too.
How to Make Baked Salmon
Honey and Mustard Syrup Baked Salmon
- 2 (6 ounce) wild salmon filets
- 1 clove garlic, minced
- 3 Tbsp stoneground mustard
- 1 Tbsp honey
- 1 Tbsp olive oil
- 1 tsp fresh lemon juice
- Sea salt and freshly ground black pepper, to taste
- Preheat oven to 375 degrees Fahrenheit and line a baking sheet with parchment paper. Place fish on baking sheet set aside.
- In a small bowl mix together minced garlic, mustard, honey, olive oil, and lemon juice to make a thick paste.
- Spread mustard mixture overtop of salmon pieces evenly. Sprinkle with sea salt and pepper.
- Bake for 10 minutes, or until fish flakes easily with a fork.
This baked salmon recipe is a delicious way to get your dinner on.
Although the flavors are bold and hearty, the baked salmon dish works well as an accompaniment to so many dinners. I love serving this salmon alongside a baked sweet potato and a sautéed vegetable of choice, like asparagus or zucchini.
This baked salmon also is delicious on salad or pasta, in a quinoa or grain salad, and just simply on its own.
Photos by Kate Gavlick