One Pan Mustard-Crusted Salmon

August 4, 2017

 

I’ve never been the best of friends with complicated recipes. We’ve flirted a couple of times, and occasionally I’ve delved into one (sorry, I really didn’t mean for that to be dirty), but often times with lackluster results.  A burnt pan, over-done, over-seasoned disaster normally is the end result of my ambition. But I try.

 

Most times, I like easy, healthy meals with minimal clean up. For these reasons, I love this one-pan salmon dinner, complete with veggies and best of all - one pan to clean up. Actually, the BEST part of it all - it’s really hard to mess up.

                     

Very easy to prepare, perfect for when you need a quick dinner, or lunch, and want a nutritious, filling meal.

A note on the oil I use:

 

I like using minimal oil when I cook, not because I’m afraid of fat (I eat a lot of good fat), but because most oils, especially the good ones filled with omega 3’s and 6’s, are not meant to be heated to high temperatures.


I chose avocado oil ( you can buy it at most grocery stores, as well as Costco now, and yes - even organic!) because it has a higher smoke point than extra-virgin olive oil.

 

It’s tricky when people say “cook with extra virgin olive oil”  because, in comparison to other oils like sunflower oil and vegetable oils, it is a better cooking option. But that doesn’t make it good. Olive oil is meant for only low temperature cooking at best, ideally added right at the end when the food is still hot, but the heat source is off.


Simply put, at higher temperatures fats begin to break down more quickly, and these broken downs fats become problematic for you, producing many free radicals which wreak havoc on your body.


That’s why, when I do cook with fats, I use ones with that can withstand higher heat points. Coconut oil, ghee (clarified butter) and avocado oil are some of my favourites.

 

Now on to the recipe...

One Pan Mustard-Crusted Salmon 

Ingredients:

  • 2 Wild-caught organic Salmon Fillets (110g. each, approx.)* 

  • 2 tsp. grainy mustard, or dijon

  • 2 bell peppers, sliced

  • 16 Spears of Asparagus (approx.)

  • 1 tbsp. Avocado OIl

  • Pinch Sea Salt

*I used Dom Organics Pre-Packed Atlantic Salmon
 

Instructions:

Pre-heat oven to 400 Degrees F

On one pan: 

  • Pat-dry Salmon, coat with  grainy mustard, place on half of baking sheet

  • On other half, place peppers and asparagus, rub veggies with oil and salt.

  • Bake for 15-20 minutes depending on size of the fish

Serve with side salad 

The benefits:
  • Great source of omega 3 which supports healthy cell membranes, reduces inflammation and promotes healthy skin. 

  • Asparagus is a great source of inulin, a type of fibre that your good bacteria love to feed on (foods like these are called “prebiotics”). 

  • Asparagus is a natural diuretic, so it’s useful on those water-weight days ;) 

Quick, simple, healthy. My kinda dish.

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