Baked Salmon with Honey Mustard Marinade

by Gina Sunderland, MSc, RD

Salmon can be prepared the night before and marinated in the fridge overnight.

Mustard is a member of the cruciferous family and a versatile flavouring. It is high in the vital mineral selenium that plays an important role in immune health.

Baked Salmon with Honey Mustard Marinade

After a busy day this honey mustard baked salmon will be a stress free meal sure to satisfy the whole family.

5 from 1 vote

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Course: Main Course

Preparation: Easy

Prep Time: 10 minutes

Cook Time: 20 minutes

Marinading Time: 30 minutes

Total Time: 1 hour

Servings: 4 servings

Author: Gina Sunderland, MSc, RD

Ingredients

• 1/3 cup grainy Dijon mustard
• 2 Tbsp liquid honey
• 1 tsp apple cider vinegar
• 1/4 tsp freshly ground black pepper
• 1/4 tsp cayenne pepper
• 1 Tbsp chopped fresh basil, plus additional chopped for garnish
• 2 lb salmon fillet
• fresh lemon slices

Imperial – Metric

Instructions

• Mix together mustard, honey, vinegar, black pepper, cayenne pepper and basil for the marinade. Dress salmon fillet with the marinade, making sure to coat the entire surface evenly. Let the marinade sit on salmon for at least 30 minutes in the fridge.
• Preheat oven to 400°F (200°C).
• Bake in a 9 x 13 inch (22 x 33 cm) pan for 20 minutes or until meat thermometer inserted in the centre of the thickest portion of the fillet reads 130°F (50°C), taking care to check periodically during baking.
• Serve with fresh lemon wedges and garnish with fresh chopped basil, if desired.

Nutrition Facts

Baked Salmon with Honey Mustard Marinade

Amount per Serving

Calories

370

% Daily Value*

Fat

 

15

g

23

%

Saturated Fat

 

2

g

13

%

Trans Fat

 

1

g

Polyunsaturated Fat

 

6

g

Monounsaturated Fat

 

5

g

Cholesterol

 

125

mg

42

%

Sodium

 

349

mg

15

%

Potassium

 

1154

mg

33

%

Carbohydrates

 

10

g

3

%

Fiber

 

1

g

4

%

Sugar

 

9

g

10

%

Protein

 

46

g

92

%

Vitamin A

 

186

IU

4

%

Vitamin C

 

1

mg

1

%

Calcium

 

42

mg

4

%

Iron

 

2

mg

11

%

* Percent Daily Values are based on a 2000 calorie diet.

Mustard is one of the world’s oldest condiments and a staple in most households. It is used widely in mayonnaise, salad dressings, soups and prepared meats to name just a few things. Canada is the world’s largest exporter of mustard. About three-quarters of the mustard grown in Canada is produced in Saskatchewan where farmers grow yellow, brown and oriental mustard. The region’s northern climate is well-suited to growing mustard, which is an annual, cool-season crop adapted to a short growing season.

Mustard farmers must take great care to protect their crops from insects, weeds and diseases. Since weeds can easily outcompete mustard seedlings for water, sunlight and nutrients, there are certain steps growers must take to protect their crops. This includes planting into a clean, weed-free field as early as possible in the spring. There are also certain herbicides available to farmers for controlling weeds as the crop matures.

Famers also have to watch for disease and insect infestations in their crops. Most farmers practice what is called integrated pest management (IPM), which means using the best tool or a combination of methods to control pests. Sometimes that tool is a pesticide but it could also be mechanical, biological, or a combination of these things depending on the situation.