Anti-inflammatory Honey-Mustard Herbed Salmon

Honey-Mustard Herbed Samon
Stephanie Clarke, MS, RD & Willow Jarosh, MS, RD

Nutrition Highlights (per serving)

Calories 239
Fat 11g
Carbs 3g
Protein 31g
View All
Total Time 13 min
Prep 5 min, Cook 8 min
Servings 2

Salmon is a potent source of omega 3-fats which help fight inflammation and also help keep all the cells in your body healthy.

The herbs is the flavorful honey-mustard sauce pack this dish with antioxidants, increasing the anti-inflammatory power of your meal. The herbs also allow a smaller amount of honey to be used, but with maximum flavor impact. Meaning, you get that honey mustard flavor without too much sugar.

Ingredients

  • 1 teaspoon honey
  • 2 teaspoons Dijon mustard
  • 1 teaspoon fresh tarragon
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon dried thyme
  • 1/8 teaspoon salt
  • 1 teaspoon olive oil
  • 10 ounces skin-on salmon filets (2, 5-ounce filets)

Preparation

1. Pre-heat your oven to 425F.

2. Line a baking sheet with parchment paper or aluminum foil.

3. Whisk together all ingredients except salmon.

4. Spread mustard mixture evenly over each piece of salmon.

5. Bake, skin-side down, until salmon flakes apart, about 8 minutes.

Ingredient Variations and Substitutions

Swap in maple syrup in place of honey for a maple-mustard variation. The calorie count will vary by only a few calories.

Try the honey mustard sauce on chicken or, for a vegetarian option, use it to flavor up tofu or tempeh.

To save time, try a pre-mixed, salt-free Italian seasoning in place of the tarragon, oregano, and thyme.

Note that you can also grill the salmon if you have a grill handy!

Cooking and Serving Tips

Serve this salmon with a side of baked sweet potato fries and sauteed spinach for a balanced meal.

You can also use this salmon as part of a green salad, with chopped walnuts and arugula.

If you want to get ahead on meal prep, prep the salmon filets and freeze with the sauce on. Then thaw and bake when needed.

Nutrition Facts
Servings: 2
Amount per serving  
Calories 239
% Daily Value*
Total Fat 11g 14%
Saturated Fat 1g 5%
Cholesterol 76mg 25%
Sodium 369mg 16%
Total Carbohydrate 3g 1%
Dietary Fiber 0g 0%
Total Sugars 3g  
Includes 3g Added Sugars 6%
Protein 31g  
Vitamin D 16mcg 80%
Calcium 26mg 2%
Iron 1mg 6%
Potassium 512mg 11%
*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.

Rate this Recipe

You've already rated this recipe. Thanks for your rating!

Continue Reading