Short on time, but looking for a delicious heart healthy dinner recipe?
Look no further! If you enjoy eating salmon, then this recipe is for you.
Before we dive into the recipe, let's learn the health benefits of salmon and what we can pair this honey mustard salmon with.
Heart Healthy Benefits of Salmon
Salmon is a type of fatty fish that contains high amounts of omega-3 fatty acids.
Omega-3 fatty acids are an essential fatty acid, meaning that our bodies do not make it, thus we must get it through the diet. This type of fatty acid is known for its anti-inflammatory properties, which heart disease along with other chronic diseases are very much connected with.
Research has also shown that the replacement of saturated fats (which can be found in various foods like red meats, solid fats, etc.) with poly-unsaturated fats can help decrease LDL-cholesterol (aka the "bad" cholesterol), decreasing cardiovascular disease risk (1).
For heart health, in particular, we want to focus on obtaining omega-3 fatty acids from foods, as that is where the benefit or research points towards.
If salmon is not your thing, not to worry, as there are other kinds of fatty fish, plus plant-based sources as well. Check out this article for tips on some plant-based sources of omega-3 fatty acids.
What to Pair the Salmon with
Pair this salmon recipe with a whole grain and veggie side to incorporate heart healthy fibre, vitamins and minerals into the meal.
In this picture, I served the salmon with a brown rice, white rice and barley medley and half a plate of roasted broccoli.
Great tip to save you time is to prep and refrigerate your grains in advance for the week, and to roast the broccoli together with the salmon to save you time.
Keep on reading to learn the full honey mustard salmon recipe.
Honey Mustard Salmon Recipe
2 3-4 oz salmon fillets
1/2 tbsp extra virgin olive oil
1/4 cup plain yogurt
1 tbsp dijon mustard
1/2 tbsp lemon juice
1/2 tbsp honey
2 cloves of garlic, minced
Fresh or dried dill (to taste)
Pepper (to taste)
Salt (to taste)
Yield: 2 portions
Preheat oven to 400 degrees F.
Mix all sauce ingredients together in a small bowl and set aside.
Pat salmon dry with clean towels or paper towels and line the fillets skin-side down (if there is skin) on a baking tray (with or without tin foil).
Pour extra virgin olive oil over salmon and coat all sides with it.
Pour sauce ingredients over the salmon fillets and use a brush or spoon to spread it evenly on top.
Bake for 10-15 minutes until salmon is cooked. Remove with oven mitts and serve hot.
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