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Recipe: Mustard-Baked Salmon


 Posted by Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training  0 Comment

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Salmon is a good source of protein.

Mustard and lime are the perfect ingredients to prepare this mouthwatering salmon in less than 20 minutes, from start to finish.

The preparation couldn’t be easier. It’s a healthy and easy 400-calorie recipe for a casual family dinner or a special occasion. Cook to impress. Pair it with a green salad and baked sweet potato and make this dish part of your healthy dinner.

25 g protein/400-calorie meal
(Divide into 4 servings.)
40 g protein/600-calorie meal
(Divide into 3 servings.)
2 tsp Olive oil
1 ¼ lb. (about 600 g) Center-cut wild salmon filet
Salt and pepper to taste
¼ cup (75 g) Plain Greek-style yogurt
2 TBSP Stone-ground mustard
2 tsp Fresh lemon juice
½ tsp Dried tarragon

Preheat broiler. Line a baking sheet with foil, and coat lightly with 2 teaspoons olive oil. Place salmon, skin side down, on the baking sheet. Season with salt and pepper. In a small bowl, stir together the yogurt, mustard, lemon juice and tarragon. Spread evenly on top of the salmon. Place salmon under the broiler, about 5 inches (about 15 centimeters) away from the heat, and broil until cooked through, about 10-12 minutes.

Suggestion: Complete your meal with green beans, baked sweet potato and tossed green salad. See Meal Builder for amounts for your Plan.

« Recipe: Juicy Pork Tenderloin
Recipe: Sherry-Braised Chicken and Mushrooms »

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Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training
Susan is the Senior Director of Worldwide Nutrition Education and Training at Herbalife, where she is responsible for the development of nutrition education and training materials, and is one of the primary authors of the Herbalife-sponsored blog, www.discovergoodnutrition.com. She is a Registered Dietitian and holds two Board Certifications from the Academy of Nutrition and Dietetics as a Certified Specialist in Sports Dietetics, and a Certified Specialist in Obesity and Weight Management. Susan is also a Fellow of the Academy of Nutrition and Dietetics. Susan graduated with distinction in biology from the University of Colorado, and received her master’s degree in Food Science and Nutrition from Colorado State University. She then completed her dietetic internship at the University of Kansas. Susan has taught extensively and developed educational programs targeted to individuals, groups and industry in her areas of expertise, including health promotion, weight management and sports nutrition. Prior to her role at Herbalife, she was the assistant director of the UCLA Center for Human Nutrition, and has held appointments as adjunct professor in nutrition at Pepperdine University and as lecturer in nutrition in the Department of Food Science and Nutrition at Cal Poly San Luis Obispo. Susan was a consultant to the (then) Los Angeles Raiders for six seasons, and was a contributing columnist for the Los Angeles Times Health Section for two years. She is a co-author of 23 research papers, 14 book chapters, and was a co-author of two books for the public: “What Color is Your Diet?” and “The L.A. Shape Diet” by Dr. David Heber, published by Harper Collins in 2001 and 2004, respectively.


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