Changing for the better, one bite and (deep) breath at a time.

Tuesday, August 2, 2011

Speedy Supper #3 - Mustard-crusted Salmon

My efforts to simplify dinner have continued. This (shortened) week, our cook-at-home menu includes the following:

- Mustard-crusted Salmon with Parmesan Balsamic Cauliflower and a side salad

- Grass-fed beef burgers topped with portabello mushrooms and grilled peppers, served with a 3-bean crockpot dish and grilled sweet potatoes

- Grilled BBQ chicken spinach salad with walnuts, apples, and goat cheese

This might look complicated for those who don't cook often, but with a shopping list and a bit of planning, it's really easy. In fact, the chicken salad for Thursday night will be made even easier by grilling the chicken with the burgers on Wednesday night and heating the chicken in the toaster oven (covered, on convection setting) before serving. BBQ-ing is also great because it minimizes mess and clean up!

This salmon recipe, taken from my favorite cooking website, will surely become a staple in our house. It only requires 5 ingredients and is a great way to get inflammation-reducing omega-3 fatty acids in your diet. Opt for organic sour cream, or try Greek yogurt instead!

Mustard-crusted Salmon
Serves 4

1 1/4 lb center-cut salmon fillets, cut into 4 portions (I used 2 6-oz portions to serve 2)
Dirty sea salt to taste
Freshly ground pepper to taste
1/4 cup reduced fat sour cream (I used regular organic)
2 T stone ground mustard
2 tsp lemon juice
Lemon wedges
Dill to taste (optional)
Garlic powder to taste (optional)


Assemble ingredients:

Preheat broiler. Line a baking sheet with foil, then coat with cooking spray or olive oil. Note: I made this in my toaster oven on "broil" setting. It's great to avoid heating up the oven during the summer!

Place salmon pieces, skin side down, on prepared pan. Season with salt and pepper.

Combine sour cream, mustard, and lemon juice in a small bowl. I ended up making extra to use it later as a dipping sauce.

Add dill if desired, as recommended by reviewers on the website.

I also added some garlic powder:

Spread evenly over the salmon.

Broil the salmon 5 inches from the heat until it is opaque in the center, 10-12 minutes.

Serve with lemon wedges (I forgot these but they would be great!). I also served it with this delicious cauliflower recipe and a fresh salad. Salmon, cauliflower, and spinach? Bring on the super foods!

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