Steve’s Saucy Baked Salmon with Dijon & Dill

by Michelle Dudash, Chef and Registered Dietitian Nutritionist

April 4, 2013 • 0 comments

Rejoice! Wild Alaskan salmon season is near. It will begin any week now, so just keep in touch with your grocer’s fishmonger who will give you the scoop on its anticipated arrival. While canned and frozen salmon serve a purpose during the winter months – in salmon cakes, dips and burgers – I reserve enjoying an intact fillet in its fresh, succulent glory for the peak season. And it might even be on sale. If you prefer a richer, meatier salmon like I do, opt for the king variety. Sockeye and coho are leaner varieties, and pink and keta are the leanest and mildest.

My husband Steve has been honing (yes, he cooks!) this recipe on my nights off from dinner duty. And it is so simple. I add my personal touch with capers and extra Dijon to amp up the flavor, enabling me to reduce the quantity of added salt. This recipe also fairs well on a medium-heat grill lined with foil. One of the best things about this recipe is that the sauce bakes right on, resulting in flavorful, moist deliciousness.

Steve’s Saucy Baked Salmon with Dijon & Dill

1.1 pounds (498 g) boned, skin-on salmon filet

1 tablespoon (14 g) + 2 teaspoons (9 g) organic or expeller-pressed canola oil mayonnaise

1 tablespoon (15 g) Dijon mustard

2 teaspoons (17 g) capers, chopped

2 teaspoons (1 g) fresh chopped dill (or 1/2 teaspoon dried dill)

1/8 teaspoon salt

Freshly cracked black pepper

4 lemon wedges

Preheat oven to 400°F (204°C). Line a sheet pan with parchment paper or a silicone baking mat. Combine mayonnaise, Dijon, capers and dill in a small bowl.

Place the salmon skin side down on the sheet pan, folding the thinner end (if any) underneath to prevent overcooking. Sprinkle salt on the top and cut sides of the salmon. Spoon the mayonnaise mixture all over the flesh of the salmon. Sprinkle the pepper on top. Bake until the edges begin to sizzle and the center has reached desired doneness, about 14 minutes for a 3/4-inch-thick filet.

Using a thin flexible spatula, carefully slide the salmon from the skin and gently flake off the gray flesh (the blood line) from the bottom of the salmon. Serve with lemon wedges.

Prep time: 10 minutes

Cook time: 15 minutes

Makes 4 servings, 4 ounces salmon each (plus sauce topping)

Nutrition Facts (per serving): 258 calories, 17 g total fat (3 g saturated fat, 0 g trans fat), 249 mg sodium, 64 mg cholesterol, 2 g total carbohydrate (0 g fiber), 23 g protein, 2% DV iron, 1% DV calcium, 1% DV Vitamin A, 13% DV Vitamin C.