Nov 122015

We all know that when life gets busy, cooking is one of the first things to go. I’m guilty of it too, although due to my somewhat frugal nature (aka shamelessly cheap), rather than ordering take-out this means resorting to a combination of hummus, cereal, peanut butter, and anything else I can find in my fridge. I’ve been getting crafty though, and have realized delicious does not have to entail 20 ingredients and hours in the kitchen. Would you believe me if I told you that this meal, this beautiful restaurant quality, fancy-looking meal, took me a whopping 15 minutes to make? Well believe it.
Pan-seared salmon is the perfect quick and healthy meal, and for this one after cooking it I made a quick sauce in the pan with a whopping 4 ingredients (lemon juice, maple syrup, whole grain dijon mustard, and olive oil). Another time saving secret I use every week is to prep a big batch of grains and roasted veggies on the weekend, any kind you have/like. This week for me that included quinoa and roasted beets and brussel sprouts. I combined the two along with some salt, pepper, garlic powder, and oil and vinegar for a super fast side dish.
Nutrition highlights: We all know salmon is healthy, and I think any fish is better than none (since most of us don’t eat nearly enough)! Still, the truth is that NOT all salmon is created equal and lately even frugal-old-me has been spending the extra few dollars to get wild Alaskan or Norweigan salmon rather than farm raised Atlantic salmon. Not only does it typically have less toxins (like polychlorinated biphenyls), it also has about 1/3 less calories, almost half the fat and higher amounts of many healthy vitamins and minerals. This meal is rounded out by complex carbs/fiber from the quinoa and tons of veggies (brussels and beets) to make it the perfect balanced meal. Though the sauce has a little sugar from the maple syrup, it adds a sweet dimension to this savory dish that makes it incredibly satisfying.
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Pan-Seared Salmon with Maple-Mustard Pan Sauce
makes 1 serving (double it for 2!)
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What’s in it:
1 4-oz wild salmon filet
Juice from 1 lemon, divided
1 Tablespoon whole grain dijon mustard
1-2 teaspoons good maple syrup
2 Tablespoons lemon juice
Olive oil
Salt, pepper, (optional: garlic powder, dried thyme)
Optional: chopped nuts to top fish

How to make it:
1. Cut about 1/3 of the lemon off and squeeze over your salmon filet. Let sit for a few minutes (at least 5) while you get the other ingredients ready.
2. Heat a heavy skillet (NOT non stick is better to get a good crust) over medium-high heat. Dry off the salmon with a paper napkin, season generously with salt and pepper. Once your pan is very hot, add about 1 teaspoon olive oil and place the salmon in the pan (flesh down/skin up). Let cook undisturbed for about 4 minutes (more or less depending on thickness) and then flip and cook the other side for another 3 minutes.
3. Set salmon aside and reduce heat to low. Add another 1 tspn olive oil, 2 Tablespoons lemon juice, and the maple syrup/ mustard. Add salt, pepper, and optional garlic powder/dried thyme to taste. Simmer for 1 minute until the sauce thickens slightly.
4. Spoon sauce over salmon and top with chopped nuts for crunch. Serve with your favorite roasted veggies/whole grain for the healthiest meal in all the land. Enjoy!
Give your seamless/grub-hub/neighborhood chipotle a break this week and try a quick and healthy meal like this one!!

  One Response to “Seared Salmon with Maple-Mustard Sauce”

  1. This looks so good! So making this today :)

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