I’m always on the scout for new wild salmon recipes, especially ones that my whole family will enjoy. That’s because there are few foods that are better for us this omega-rich, protein-rich food!
This Baked Dijon Wild Salmon recipe began with a yummy glaze and crunchy whole grain topping, but more recently I felt that it needed even more flavor. So, I added a simple marinade to my recipe, and it transformed this piece of fish. It’s a nice combination of salty, sweet, and crunchy…which definitely minimizes the sometimes fishy taste of salmon.
One word of caution when buying salmon: Be sure to buy WILD salmon, NOT farm-raised salmon. That’s because many studies have shown there are 10 times as many PCBs in farmed fish. Dr. Sanjay Gupta in an article here says
“Basically, that’s a reflection of how much pesticides, antibiotics, other contaminants are used in raising these farmed fish. There’s higher pesticide levels in the farmed fish….They actually raise these farmed fish (with large numbers in pens) … You actually have to give them antibiotics. And a lot of the PCBs and toxins are all part of the farming process that are used to try and keep these fish free of disease….sometimes even inject fish like salmon with red dye or pink dye to make them look more pink, more like their wild counterparts.”
Wild Salmon is readily available and affordable in most grocery stores now, from what I’ve seen. I get mine very cheaply from Aldi!
- 4 (4 ounce) fillets salmon
- 2 tablespoons olive oil
- 1 tablespoon honey
- 1 tablespoon soy sauce
- 1 garlic clove, minced
- 1/4 cup butter, melted
- 3 tablespoons Dijon mustard
- 1 1/2 tablespoons honey
- Crunchy Topping:
- 1/4 cup dry bread crumbs (I throw 1 or 2 whole wheat bread pieces in my food processor for this)
- 1/4 cup finely chopped pecans (or almonds) (again, just toss a handful of nuts in the food processor)
- 4 teaspoons finely chopped fresh parsley
- 1/4 tsp salt
- 1/8 tsp pepper
- 1 lemon, for garnish (optional)
Mix together all ingredients for marinade in a small bowl.
Pat dry salmon filets and set in casserole dish or cookie sheet with sides. Pour some marinade over each filet and rub on both sides. Cover with lid and put in fridge for about an hour (no longer than that).
(Freezer Meal Note: If freezing this recipe, freeze fish at this point. Freeze the glaze and crunchy topping in separate bags along with the marinading fish.)
Preheat oven to 400 degrees F (200 degrees C).
In small bowl, stir together melted butter, mustard, and honey. Set aside. In another bowl, mix together bread crumbs, pecans, parsley, salt and pepper.
Brush each salmon fillet lightly with honey mustard mixture. Then, liberally sprinkle the tops of the fillets with the bread crumb mixture.
Bake salmon about 12 to 15 minutes in the preheated oven, or until it flakes easily with a fork. Do not overcook! In fact, I would take it out when the center is still a little undercooked. Cover with foil and let it "carry over cook" for a few minutes the rest of the way.
Season with salt and pepper to taste, and garnish with a wedge of lemon.