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Maple Mustard Broiled Salmon

Prep time: N/a | Difficulty: medium | Serves: 4

N/a

Tags:

View All dinner hearty meal

Nutritional information per serving (1/4 of recipe)

Fat

7g 

Saturated

2.5g 

Carbohydrate

46g 

Protein

N/a 

Calories

350kcals 

Ingredients

  • 4, 4 oz. (113g) wild-Alaskan salmon filets (do not to substitute farmed Atlantic salmon, as that contains double the fat)
  • 1¼ cups (220g) frozen broccoli florets
  • 1/4 cup (62g) Dijon mustard
  • 1/4 cup (85g) real maple syrup
  • 1 tbsp. fresh or dried dill weed
  • 4 cups (1000g) fully cooked jasmine rice
  • freshly ground black pepper, to taste
  • cooking spray

Method

  1. Thaw frozen salmon fillets in the refrigerator.
  2. Start with fully cooked rice or prepare according to package directions, omitting any butter, margarine or oil.
  3. Turn on broiler or grill.
  4. Spray broiling/grill pan with cooking spray and place salmon filets on top.
  5. Season with 2-3 grinds black pepper. Mix together mustard, syrup and dill and, using a basting brush, cover salmon with half of this mixture.
  6. Place fish under broiler/on grill and cook for 5 minutes.
  7. Place broccoli florets with 1/2 cup water in a microwave-safe bowl and cover.
  8. Place in microwave and set timer for 5 minutes.
  9. Take fish out and gently turn with spatula, add 2-3 grinds more pepper and baste the rest of the mustard mixture on the other side of fish.
  10. Cook fish another five minutes or until it flakes easily and is 130˚F (54°C) when an instant-read thermometer is placed into the thickest part of the filet.
  11. Place each salmon fillet on 1 cup (250g) of the hot rice. Serve with 1 cup of the steamed broccoli.
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