Honey Mustard Salmon Recipe

Eating salmon regularly provides your body with an easily digested source of lean protein that has lower calories and lower fat levels than comparable quantities of chicken, beef or pork.

Salmon is a highly nutritious 'super' food, being a rich source of essential amino acids, creatine, vital fatty acids and many vitamins and minerals.

Preparing a fabulous sauce is a great way to enjoy salmon.

Salmon prepared with a honey mustard sauce is a delightful way of enjoying eating a health food.

A 100 g (4 ounces) serving of fresh salmon contains 50% of your daily needs for vitamins B12 and B3, and over 80% of your intake requirements of omega-3 fatty acids.

It is also rich in vitamin D, A and minerals such as Zinc, Phosphorus, Selenium, Calcium and Iron.

This article summaries the health benefits of salmon and has three fabulous recipes for honey mustard salmon for you to try.

Its so easy to do and quick. You can use fresh salmon or smoked salmon fillets or cutlets.

Honey Mustard Salmon is easy and simple to prepare and 'Oh so Delicious' and 'Nutritious' to boot.
Honey Mustard Salmon is easy and simple to prepare and 'Oh so Delicious' and 'Nutritious' to boot. | Source

Comparison of the Nutrients in Salmon with those in Chicken, Beef and Pork (100 g)

The table below compares the nutrients in salmon with that of red and white meat. The major points are:

  • Salmon as only about 60% of the calories, but equivalent amounts of protein (about 20% of the weight is protein).
  • Salmon has less fat than white and red meat
  • The protein to fat ratio is only half that of meat (3 in salmon)
  • Salmon has much less cholesterol, and is rich in Omega-3 fatty acids.

Full nutrition details for salmon (100g) is shown in the table at the end of the article.

Nutrient Comparison of Salmon with Chicken, Beef and Pork (100g)

Nutrients per 100 g
Fresh Pink Salmon
Fresh Chum Salmon
Canned Sockeye Salmon
Canned Pink Salmon
Chicken skin on, cooked
Beef Steak regular, well-done
Pork lean, centre chop
Calories (Cal)
142
126
150
130
197
292
220
Protein (g)
20
23
19
19
30
27
32
Total Fat (g)
6.7
3.7
12
9
8
19
10
Fat - monounsaturated
2.6
1.4
3
1.5
 
 
 
Fat - polyunsaturated
2.4
1.4
2.5
2
2
 
1
Fat - saturated
1.8
1
2
1.5
2
8
3
Protein/Fat Ratio
2.9
6.2
2.1
2.7
1.8
1.2
1.9
Omega-3 (g)
1.3
0.8
2
2
 
 
 
Cholesterol (mg)
50
55
50
55
76
82
66
 
 
 
 
 
 
 
 

Mustard and Honey Salmon Recipe 1

  • 4 salmon fillets (6 oz each; 170 g)
  • Salt and black pepper to taste
  • 1/2 Tablespoon olive oil
  • 1 Tablespoon soy sauce
  • 2 Tablespoons Dijon mustard
  • 1 Tablespoon brown sugar
  • 1 Tablespoon butter
  • Roasted Parmesan Asparagus

Preheat your oven to hot - 400 degrees F (210 degrees C). Combine the brown sugar and butter in a bowl and microwave for about 30 seconds. This will melt the sugar into the melted butter. Add the honey, mustard and soy sauce. Meanwhile heat the oil in an ovenproof skillet using high heat. Season the salmon with pepper and salt and transfer to the pan skin-side up. Cook for about 3 - 4 minutes until nicely browned on the outside and flip over. Brush the top with about half the honey mustard glaze. Transfer the pan to the oven and cook for about 5 minutes until the salmon is flaky but still firm (this is before the white fat shows on the surface). Remove from the oven and spread more of the honey mustard glaze over the salmon. Serve with asparagus or other steamed or sauteed vegetables.

Mustard Salmon Recipe with Honey

  • 4 salmon fillets (5-ounce; 140 g)
  • 1 teaspoon finely grated lemon zest
  • 2 tablespoons honey
  • 2 tablespoons Dijon mustard
  • Salt and ground black pepper
  • 2 tablespoons fresh lemon juice
  • Cooking spray

Make the glaze by combining Dijon mustard, honey, lemon juice and lemon zest in a small bowl. Season each side of the salmon fillets with pepper and salt and brush with the glaze. Place the salmon fillets into a shallow baking dish. Cook immediately, or cover the baking dish with plastic wrap and set aside in the refrigerator for up to 3 hours. To cook, preheat the oven to 400 degrees F (210 degrees C). Bake for about 10 minutes until the fish flesh an be opened with a fork and is clearly cooked. If in doubt, slice through one of the fillets to make sure the inside is cooked.

Honey Mustard Salmon with Roasted Asparagus

  • 1/4 cup freshly grated Parmesan
  • 2 Tablespoons olive oil, divided
  • 1 pound (500 g) asparagus, trimmed
  • 1 Tablespoons honey
  • 1 Tablespoons brown sugar
  • 1 Tablespoons unsalted butter
  • 4 salmon fillets (6 oz ; 200 g each)
  • 1 Tablespoons low-sodium soy sauce
  • 2 Tablespoons Dijon mustard
  • Salt and pepper to taste

Preheat the oven to 400 degrees F (210 degrees C). Combine the brown sugar and butter in a bowl and melt in a microwave until they have blended together (takes about 30 seconds). Blend in the soy sauce, Dijon mustard and honey. Set the honey glaze aside.

On a plate, coat the asparagus with one tablespoon of the oil. Place the stalks in a baking dish and sprinkle with the Parmesan, pepper and salt. Roast the asparagus stalks in the oven until they are 'al dente'. This will generally take about 10 to 12 minutes - check half-way through.

Heat the rest of the oil to an oven-proof skillet using high heat. Season the salmon fillets with pepper and salt add to the hot pan, skin-side up. Fry the first side for about 3-4 minutes until nicely browned. Turn the fillets over and brush on half the honey mustard. Place the pan with the fillets in the oven and bake until the salmon flesh is firm, but flakes easily with a fork (generally about 5 minutes). When cooked remove the fillets from the oven and add the rest of the honey mustard glaze as a sauce. Serve the salmon with the roasted asparagus.

Nutrients in Salmon (110g)

Nutrient
Quantity
% Daily Need
Calories
200 Cal
 
Calories from Fat
63 Cal
 
Total Fat
6.97g
11%
Saturated Fat
1.08g
5%
Trans Fat
0g
5%
Polyunsaturated Fat
2.79g
 
Monounsaturated Fat
2.31g
 
Cholesterol
60.50mg
20%
Sodium
48.40mg
2%
Total carbs
0g
 
Fiber, total dietary
0g
 
Sugars, total
0g
 
Protein
21.82g
44%
Vitamin A
44.00IU
1%
Vitamin C
0mg
 
Calcium
13.20mg
1%
Iron
0.88mg
5%
Manganese, Mn
0.02mg
 
Zinc, Zn
0.70mg
 
Folate, total
27.50mcg
 
Magnesium, Mg
31.90mg
 
Copper, Cu
0.28mg
 
Potassium, K
539.00mg
 
Pantothenic acid
1.83mg
 
Phosphorus, P
220.00mg
 
Thiamin (B-1)
0.25mg
 
Riboflavin (B-2)
0.42mg
 
Niacin (B-3)
8.65mg
 
Vitamin B-6
0.90mg
 
Selenium, Se
40.15mcg
 
Vitamin B-12
3.50mcg
 
Valine
1.12g
 
Retinol
13.20mcg
 
Glycine
1.05g
 
Lysine
2.00g
 
Vitamin A, RAE
13.20mcg
 
Glutamic acid
3.26g
 
Ash
2.79g
 
Alanine
1.32g
 
Proline
0.77g
 
Phenylalanine
0.85g
 
Isoleucine
1.01g
 
Cystine
0.23g
 
Leucine
1.77g
 
Methionine
0.65g
 
Aspartic acid
2.24g
 
Energy
653.40kj
 
Histidine
0.64g
 
Tryptophan
0.24g
 
Water
75.35g
 
Folate, DFE
27.50mcg
 
Arginine
1.31g
 
Folate, food
27.50mcg
 
Tyrosine
0.74g
 
Threonine
0.96g
 
Serine
0.89g
 

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© 2012 Dr. John Anderson

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Comments 3 comments

American_Choices profile image

American_Choices 4 years ago from USA

Yum! And it appears simple enough for me to make! What type of pan would you recommend?


janderson99 profile image

janderson99 4 years ago from Australia on Planet Water Author

Best is a heavy cast iron pan with a metal handle that can go into the oven.


janshares profile image

janshares 4 years ago from Washington, DC

Nicely organized and well-presented hub. I will take notes for my next fish hub. Voted up and useful.

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    Dr. John Anderson (janderson99)753 Followers
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    John applies his scientific & research skills (PhD) to develop recipes, food guides, reviews of healthy whole foods, ingredients & cooking



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