1½ lb Salmon Filletcut into 6 portions (4 oz each)
2 Tablebspoons Dijon Mustard
1 cup fat-free Sour Cream
3 Tablebspoons Scallionsfinely chopped
2 Tablebspoons Lemon Juice
½ teaspoon Garlic Powder
½ teaspoon Pepper
Prepare the ingredients
Preheat oven to 400 °F. Finely chop the scallions (green onions), and if you bought whole salmon fillet as one portion, cut into 6 portions (4 oz each). For the best slimming result, make sure the sour cream is fat-free.
Whisk sour cream, dill, scallions, mustard, and lemon juice in a small bowl to blend.
Prepare the Salmon
Lightly coat a baking sheet with cooking spray. Place salmon skin-side down, on the prepared baking sheet. Sprinkle with garlic powder and pepper, then spread with sauce.
Bake the Salmon
Bake salmon fillets until each is opaque in the center and flakes easily with a fork in the thickest part, about 20 minutes (to a minimum internal temperature of 145 °F).
This backed salmon entree is easy to make and will be enjoyed by the whole family. It is great for weight loss, healthy, and with a fabulous taste.
Content on this recipe…
- Did you Know?
- About Baked Salmon Dijon
- What about weight-loss diets?
- How Long to Bake Salmon
- What goes well with Baked Salmon Dijon?
- Notes and Tips
Baked salmon sprinkled with Dijon is one of my favorite easy salmon recipes. It’s incredibly flavorful and the Dijon topping keeps the salmon moist, light, and flaky. It’s the perfect healthy dinner recipe and can be prepared in under 30 minutes.
You guys know I’m a huge fan of salmon for all of its health benefits. Salmon is a brain-boosting, immune-boosting Omega-3 powerhouse. And let’s be honest, it just tastes darn good.
There are many ways you can prepare salmon, from frying to sautéing, to smoking and broiling. But today I’m sharing with you an incredibly easy-baked salmon recipe – and one that you’ll likely have “on repeat” due to the special flavor.
When it comes to healthy food choices, salmon is one of the best. It’s good for your heart, brain, and bones. While some evidence exists that the fatty acids in salmon may help promote weight loss, the results have been mixed, and you shouldn’t count on salmon as the silver bullet for your weight loss plan. That being said, as a high-protein food, salmon may keep away hunger pangs, which is helpful on any weight loss program.
While salmon may not be the magical weight-loss food, as a high-protein food, it does offer slimming benefits. Of all the nutrients, protein is the most satiating, which means it keeps hunger away better than carbs or fat. Hunger control is a major benefit when you’re following a reduced-calorie diet. There’s also some evidence that eating a diet higher in protein may help your body burn more calories. And including protein-rich foods like salmon regularly on your weight-loss plan, may help preserve muscle mass while you lose fat.
This proven roasting method always produces excellent results. Baking the salmon at a high temperature quickly roasts the exterior and seals in the natural juiciness of the salmon, making it flaky, tender, and moist. Roast at 450˚F for 12 -15 minutes. Salmon internal temperature should reach 145˚F (remove it from the oven at 140˚F since the temperature will continue to rise as it rests).
For healthy side dishes, I personally love my Bok Choy, Mashed Cauliflower, Garlic Sauteed Swiss Chard, Steamed Broccoli, and Green Beans. You can also make roasted potatoes for a more complete meal.
- First, use good quality salmon. That cheapest fillet at the fish counter that looks like it’s seen better days, has seen better days. There is nothing you can do to improve old fish. How do you tell? The best way is to smell it. If it smells strongly of fish (or something worse), don’t buy it. I’ve actually taken fish back to the market that didn’t smell right when I took it out of the package. Trust me, you don’t want to eat it.
- Second, don’t overcook the salmon! It’s so easy to do. Do not bake the salmon until it is completely flaking apart, that’s overdone. When baked salmon fillets come out of the oven they should still be just a little bit rare in the center. They’ll continue to cook in the residual heat and be perfect when you eat them.
- Many people cover their salmon with parchment paper or aluminum foil to keep it moist when baking. But I promise, if you add this layer of Dijon to the top of your baked salmon, not only will it stay incredibly moist, it will be abundantly flavorful. No need to cover.
- I slightly undercook my salmon just to ensure it stays moist, especially as it will continue to cook for several minutes after you’ve removed it from the oven.
- You could easily make this recipe with 4-6 individual salmon fillets, rather than one large fillet.
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