Baked Salmon with Garlic and Dijon

Condiments are a fun way to spice up any recipe! For the month of June we are celebrating the color yellow, and what better ingredient to highlight than MUSTARD. Mustard has been around for thousands of years and was first used by the ancient Greeks for medicinal reasons. Mustard is made from mustard seeds which are considered to be high in antioxidants, omega-3 fatty acids, magnesium, phosphorus, copper, and selenium, which is known to have anti-inflammatory properties. Also, the magnesium found in mustard seeds can help lower blood pressure and benefit those with heart issues. Not only does mustard provide multiple health benefits, but it also packs a lot of sharp flavor for very few calories. One tablespoon of mustard is only 5 calories!!

Ironically enough, Dijon mustard originated in Dijon, France, and is very different from your typical yellow “American” mustard. Dijon mustard is made with white wine in addition to vinegar which is found in regular mustard.

There are many ways to reduce your risk of cardiovascular disease and making small changes to your diet can have long-term benefits to your health. A few tips to remember are to include a variety of foods such as whole grains, vegetables, fruit, lean poultry and fish, low-fat dairy products, nuts and non-tropical vegetable oils. Foods to limit include saturated fat, trans fat, sodium, red meats and sweets. Because fish is a heart healthy protein option, this recipe is a great choice for those wanting to fight cardiovascular disease. Salmon is not only super tasty but also a great source of omega-3 fatty acids which help prevent your blood from clotting, improving your circulatory system and stabilizing your blood pressure. High blood pressure causes your heart to overwork and can eventually lead to a weakened heart. The American Heart Association recommends eating fish twice a week. Try to make sure your salmon is wild caught and not farm raised.

For this recipe we recommend trying the Copper River Salmon! This fish has a season that stretches from May-September with the peak hitting during June. These salmon are top notch in flavor AND health benefits. Get Copper River Salmon while you can!

Baked Salmon with Garlic and Dijon

Ingredients:

4 Copper River Salmon portions

2 Tbsp parsley, freshly chopped

3 garlic cloves, pressed or minced

½ Tbsp whole grain Dijon Mustard or Dijon Mustard

½ tsp salt

⅛ tsp ground black pepper

⅛ cup mild olive oil (not extra virgin)

2 Tbsp of fresh lemon juice

Lemon slices

Directions

1) Preheat the oven to 450° F. Line a rimmed baking sheet with foil.

2) In a small bowl, mix together the parsley, garlic, Dijon mustard, salt, pepper, cup of olive oil and lemon juice.

3) Lay salmon portions skin side down on foil lined baking sheet. Generously brush all sides of salmon with sauce and top with fresh slices of lemon.

4) Bake at 450°F for 12-15 min or until just cooked through and flaky. Don't over-cook or it will be dry.

Adapted from natashaskitchen.com

This recipe is provided by Kelsey Jones; she is a dietetic intern from Texas Tech University. Kelsey graduated with a BS in Nutritional Sciences and Dietetics from Texas Tech University where she is also working on a MS degree. She enjoys attending TTU football games and cheering on the Red Raiders. Wreck Em!