Flavorful Dijon-Thyme Roasted Salmon

dijon thyme salmon
Dana Angelo White

Nutrition Highlights (per serving)

Calories 186
Fat 9g
Carbs 0g
Protein 25g
View All
Total Time 30 min
Prep 10 min, Cook 20 min
Servings 4 (4 ounces each)

Salmon is a seafood superhero! Not only is this popular fish low in mercury, it’s stacked with the inflammation-fighting powers of omega-3 fats. Many folks find it difficult to meet their daily quota for omega-3 fats, but a small portion of salmon contains more than a days worth all by itself, and it's delicious when roasted with Dijon mustard and thyme.

Ingredients

  • 1 pound fresh salmon, skin removed
  • 2 teaspoons olive oil
  • ¼ teaspoon kosher salt
  • 1 tablespoon Dijon mustard
  • ½ teaspoon dried thyme
  • Lemon wedges, for serving

Preparation

  1. Preheat oven to 400F.
  2. Cut salmon into 4 equal sized pieces.
  3. Place pieces of salmon on a sheet pan lined with parchment paper.
  4. Brush each piece of salmon with olive oil and season with salt.
  5. Place fish in the oven and roast for 10 minutes.
  6. In a small bowl, mix Dijon mustard and dried thyme and set aside.
  7. After 10 minutes of cooking, brush salmon with mustard-thyme mixture.
  8. Return fish to the oven for 5 to 8 minutes more, or until salmon is just cooked through.
  1. Remove from the oven and allow to rest for 10 minutes before serving.

Ingredient Variations and Substitutions

For a slightly different take on this recipe, add some sweetness to the Dijon mustard with a drizzle of honey, agave, or maple syrup. Or replace the mustard entirely and use other prepared sauces such as pesto, barbecue, or teriyaki sauce; the cooking method remains exactly the same.

Cooking and Serving Tips

Cooking fish like salmon may seem intimidating but certainly doesn’t need to be. When at the fish counter, order a little more than a pound of fish and then ask your fish monger to remove the skin so you don’t have to.

Lining the sheet pan with parchment paper not only prevents the fish from sticking, it makes for quick and easy clean up.

Serve this protein alongside a simple green salad or a side of whole grains for even more inflammation-fighting power.

To make this meal more budget friendly, buy large portions of salmon when it’s on sale and leave cut portions stored in the freezer.

To defrost, place in the refrigerator overnight. Pop in the oven and roast for a healthy dinner in about 20 minutes. A quick trip in a hot oven, a slather of sauce, and dinner is on the table.

Nutrition Facts
Servings: 4 (4 ounces each)
Amount per serving  
Calories 186
% Daily Value*
Total Fat 9g 12%
Saturated Fat 1g 5%
Cholesterol 61mg 20%
Sodium 317mg 14%
Total Carbohydrate 0g 0%
Dietary Fiber 0g 0%
Total Sugars 0g  
Includes 0g Added Sugars 0%
Protein 25g  
Vitamin D 13mcg 65%
Calcium 16mg 1%
Iron 1mg 6%
Potassium 399mg 8%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

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