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Honey Mustard Salmon Recipes and Nutrition Information Chart

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.

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)

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)

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