Speedy Suppers: Baked Salmon Dijon

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By: , SparkPeople Blogger
6/25/2009 12:23 PM   :  48 comments

Fast, easy, tasty.

That's what dinner should be.

This week's Speedy Supper is ready in 20 minutes and requires little work on your end. Whisk together a quick Dijon mustard sauce, spread it over salmon fillets and pop them in the oven. While the fish is cooking (and you can swap the salmon for any kind of fish you like or even chicken breasts), cook up a bag of frozen broccoli and some whole-wheat couscous or brown rice. Pour everyone a glass of milk and serve some grapes or fresh melon on the side and relax for a couple of minutes until the oven timer goes off.
Eat and enjoy.

Get the recipe for Baked Salmon Dijon now.


Ingredients
1 C fat free sour cream
2 tsp dried dill
3 Tbsp scallions, finely chopped
2 Tbsp Dijon mustard
2 Tbsp lemon juice
1 1/2 lb salmon fillet with skin, cut in center
1/2 tsp garlic powder
1/2 tsp black pepper
as needed fat free cooking spray

Instructions
1. Whisk sour cream, dill, onion, mustard, and lemon juice in small
bowl to blend.
2. Preheat oven to 400 degrees F. Lightly oil baking sheet with cooking spray.
3. Place salmon, skin side down, on prepared sheet. Sprinkle with
garlic powder and pepper, then spread with the sauce.
4. Bake salmon until just opaque in center, about 20 minutes.

Number of Servings: 6


Recipe submitted by SparkPeople user MRS.FELICITY

Nutrition info
Calories: 211.3
Total Fat: 5.1 g
Cholesterol: 82.6 mg
Sodium: 286.5 mg
Total Carbs: 5.0 g
Dietary Fiber: 0.9 g
Protein: 30.5 g

This salmon dish is flavorful and simple, and salmon is a great source of omega-3 fatty acids, which are the fats most touted for their health benefits! Omega-3 fats reduce inflammation, which can help prevent inflammatory diseases like heart disease and arthritis. Plus, they are essential for the brain, impacting behavior and cognitive function, and are especially necessary during fetal development.

Read more about fish and how to integrate more servings of underwater protein into your diet:
  • Best and Worst Fish Choices
  • Wild or Farmed Fish: What's Better?
  • Make the Most of Your Seafood Catch

    What is your favorite fish to cook at home? Have you tried Baked Salmon Dijon? Will you?

    Share a link to your favorite SparkRecipe in the comments below and you could win a SparkPeople Goodie, if I feature your recipe in an upcoming installment of Speedy Suppers!



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    Comments

    • 48
      When I was a kid my grandmother made a salmon loaf that was good. I am not a fish or seafood eater, but with the dill and sour cream this may take lot of the fishy taste out. My hubby will like this! - 3/21/2010   10:15:03 AM
    • 47
      thank you for this recipe it sound sooo gooood.... - 2/14/2010   11:50:30 PM
    • 46
      Thank you for the recipe my hubby just cooked salmon this evening we will most certainly try this one sounds great. - 7/27/2009   9:33:33 PM
    • 45
      Wow - that recipe looks great. Will it work on the BBQ if I marinade the salmon before hand and then brush the sauce on while cooking? - 6/29/2009   4:48:06 PM
    • 44
      I have made this recipe and it is soooo good. - 6/29/2009   4:38:37 PM
    • 43
      I love salmon, i am not a fan of sour cream i usually bake my salmon with some dill weed and lemon juice. - 6/29/2009   11:25:11 AM
    • 42
      I'm not a fan of almost any fish that is baked- too closely resembles its raw dead state! LOL
      Don't know if you only wanted the seafood recipes? But here's a link to one of my favorites-
      http://recipes.sparkpeople.com/reci
      pe-detail.asp?recipe=441886
      - 6/29/2009   1:32:32 AM
    • SUEPILATES
      41
      Sounds delicious. I agree that wild caught is the best. - 6/28/2009   10:25:41 PM
    • 40
      I just cooked pink salmon last night with a peach habanero sauce and a side of asparagus. It was delicious! If you live in Texas, HEB has a variety of sauces in the seafood department. - 6/27/2009   4:37:15 PM
    • 39
      I love salmon but only buy wild caught when I can get it. They are one of the few fish that can sustainably be harvested. Farmed Salmon is HORRIBLE for the environment due to the spread of fish lice, the use of chicken in their food, the spread of disease because so many are in one place. - 6/27/2009   9:37:42 AM
    • 38
      Liz... I'm with you on the low fat sour cream thing! I'd rather have the real thing and only have half as much! This recipe sounds delicious! I love salmon! - 6/27/2009   8:49:42 AM
    • 37
      I love salmon and always up reventing the flavor. - 6/27/2009   8:13:20 AM
    • 36
      I'm not a fan of reduced/lowfat dairy - dairy fat is one of the beneficial ones - so I might just skip the sour cream or use less of the real stuff, but this sounds absolutely delicious. We love salmon and have it at least once a week - now that we won't be in a climate where we can grill through all the seasons, this recipe will be a great substitute! Thanks for posting. - 6/27/2009   7:32:20 AM
    • TRYINGHARD1948
      35
      This sounds delicious and I will try it this week some time as I have some nice salmon fillets in the freezer. Yum. - 6/26/2009   8:58:16 PM
    • 34
      This sounds very tasty--esp. since salmon is one of my favorites.
      Point of info.= the image of the salmon is not a fillet. It is a salmon steak (also very good!) Fillets don't usually have skin on them. - 6/26/2009   7:51:23 PM
    • 33
      Will definitely try this one out... thanks for sharing. - 6/26/2009   4:48:51 PM
    • 32
      I'm not a big fan of fish and have been trying to include more of it in my meal planning. This recipe is a keeper. - 6/26/2009   4:00:39 PM
    • 31
      Yum I am not overly fond of Salmon but do eat it. This will make it tasty. - 6/26/2009   3:37:55 PM
    • NANNYJO1
      30
      I will be trying the recipe when my college kid comes home for a weekend. She is my salmon lover.

      My favorite fish to cook is whatever my husband brings home. Because I live near the Gulf of Mexico, we have lots of fresh fish and some in the freezer. - 6/26/2009   1:40:10 PM
    • 29
      I was looking at this recipe yesterday and bought the ingredients last night while grocery shopping. We are having it tonight! - 6/26/2009   11:23:04 AM
    • DEBBIEKAY1
      28
      OMG I just tried this one so yummy has all my Favs
      http://recipes.sparkpeople.com/reci
      pe-detail.asp?recipe=569830
      - 6/26/2009   10:28:53 AM
    • DAWNB14
      27
      Sounds delicious! The picture shown isn't of this particular recipe, as it is grilled salmon steaks (which are just as good). - 6/26/2009   9:51:19 AM
    • PTWHITE2000
      26
      We love salmon and it is so easy to fix! I won't try this recipe though...don't like "fake food" like fat free sour cream. Maybe nonfat yogurt would work (someone else suggested it). But lots of good ideas from comments! Thanks! - 6/26/2009   9:34:35 AM
    • 25
      I bake or grill a lot of fish 9either salmon or tilapia). I baste it with a mixture of olive oil, cilantro and fresh lime juice and spices such as Mrs Dash. Yum! I used to fix a baked chicken dish similar to this Salmon dish. You coat the chicken in honey mustard and bread crumbs and then bake. I will have to try that with the Dijon and no bread crumbs. - 6/26/2009   9:06:01 AM
    • 24
      We eat lots of fish - always baked. I only put Tastefully Simple Lemony Pepper on it (no sodium) Oh so good!!

      On of my favorite recipes here is:
      http://recipes.sparkpeople.com/reci
      pe-detail.asp?recipe=181392

      "My fav Green beans" - another very simple, low calorie, low sodium recpe. - 6/26/2009   8:58:51 AM
    • 23
      Oooh....I might need to try this. - 6/26/2009   8:19:19 AM
    • 22
      I think this could easily be converted to a grill recipe simply by putting the fish in a foil packet. It might just be a little juicier. :)

      We just moved into a house, and the display on the oven is acting up (sellers apparently noticed it, but didn't fix it, and we didn't know about it until after we moved in). The oven works, but you don't know what's going on. LOL! So, until we get that fixed, I have been using the grill for just about everything. It's actually working out pretty well! :D - 6/26/2009   8:14:22 AM
    • ALICOTTER
      21
      Why are this things always for such large servings? 6? - 6/26/2009   7:23:30 AM
    • 20
      this would probably work just as well by substituting 1 c nonfat greek yogurt for the sour cream. - 6/26/2009   6:24:44 AM
    • 19
      I've discovered just throwing a fillet of salmon in the cast iron frying pan with a little bit of water and sometimes something for flavor, like teriyaki sauce, cover, boil (hubby calls it poaching) until the fish flakes in less than 4 minutes. Works well, since I am the only one who eats salmon. - 6/26/2009   2:00:49 AM
    • 18
      We just had salmon for dinner, and now I see a new recipe!

      I drizzled frozen filets with olive oil, and sprinkled lemon pepper, vegetarian broth powder, and lemon pepper on top. Served with a sort of aioli sauce, light sour cream and light mayo with a little minced fresh garlic and ginger. Sides of rice pilaf and fruit with yogurt. - 6/25/2009   11:47:09 PM
    • 17
      Bummer about the family not wanting to try salmon. We love it. I mix Dijon Mustard with a little olive oil and water, season the fillets with garlic salt, pepper and Italian seasoning, then spread Dijon mix on fillets. Wrap in alum foil and put on the grill for 20 min. Place on a bed of chopped cabbage/lettuce, drizzle low fat Italian dressing over. Yummy! - 6/25/2009   11:38:45 PM
    • 16
      any suggestions on getting other family members to even TRY salmon! I am so tired of orange roughy. I have grilled it myself and no one will try it. - 6/25/2009   10:32:22 PM
    • 15
      I love salmon and my favorite is grilled salmon. It's easy fast and delicious! - 6/25/2009   8:51:23 PM
    • 14
      Trader Joe's has a Lemon Dill sauce that you can put on fish that is good. Sometimes just cooking it in the oven and putting lemon on it is easy and good. Parmesan encrusted tilapia is a good SparkRecipe. - 6/25/2009   7:48:40 PM
    • 13
      I LOVE salmon and this recipe looks great! Thanks -- I'll try it for one of our meals next week! - 6/25/2009   7:35:59 PM
    • NO-41_RAZZYS_PL
      12
      LOVE Salmon, Stepfanie!! Thanks!!

      Maple-Mashed Sweet Potatoes
      Submitted by: TABBYKAT75

      http://recipes.sparkpeople.com/reci
      pe-detail.asp?recipe=182934


      Notes from comments: use canned carrots 4 tender- canned sweet potatoes 4 quick- yams VS sweet potatoes 4 color- cinnamon- bake at 350 till tender- goes with chicken, steak, ham & pork- brown sugar VS syrup- Great vitamin A - 6/25/2009   4:08:45 PM
    • 11
      I think I'll try it this weekend, I love the 20 min dinners and that's great way to incoroporate the fuit. - 6/25/2009   3:50:06 PM
    • 10
      This is great. I love the 20 min. dinner ideas. - 6/25/2009   3:47:34 PM
    • STEPFANIER
      9
      KARINHANSE What a lucky gift! Wild salmon is so tasty and good for you! - 6/25/2009   2:58:27 PM
    • DEBBIEKAY1
      8
      Yummy ! cant wait to try this one. Try these roasted veggies

      http://recipes.sparkpeople.com/reci
      pe-detail.asp?recipe=85902
      - 6/25/2009   2:24:54 PM
    • 7
      This isn't a dinner recipe, but instead a fabulous cookie one!

      Try this recipe for Oatmeal Dark Chocolate Cookies:

      http://recipes.sparkpeople.com/reci
      pe-detail.asp?recipe=615989


      They're really tasty! - 6/25/2009   2:21:43 PM
    • DRAGONFLY1980
      6
      This looks yummy! Been looking for some new ways to do chicken.

      Here is something we enjoy regularly. It turns leftovers into something entirely new, in just about 10 minutes or so.
      http://recipes.sparkpeople.com/reci
      pe-detail.asp?recipe=676323&ff=1

      - 6/25/2009   1:49:23 PM
    • MISSWASHUU
      5
      I plan on having hubby make this on the foreman. I bet you could do it on the grill with the right tools. Heck, the picture has grill marks on it.

      I might go a step farther and put a soaked cedar plank on the grill and cook the salmon on that - oh that would be NICE - 6/25/2009   1:40:41 PM
    • KARINHANSE
      4
      Last week I was given several pounds of wild salmon caught by some acquaintances in Alaska. This will be a great way to cook it! - 6/25/2009   1:26:28 PM
    • 3
      This looks fabulous! I am going to make it for dinner tonite. Truly! The side suggestions are perfect.
      Thank you. - 6/25/2009   1:21:31 PM
    • 2
      Looks good, though I'll save it for another season. The last thing I want to do in the full heat of summer is to turn on the oven. Bring on the grilling recipes instead! =) - 6/25/2009   12:32:36 PM

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