Crispy Wild Salmon With Creamy Dijon Mustard Sauce


In the past year, I have tried to incorporate wild salmon into our dinner menus at least once a week. As well as being delicious tasting, wild salmon is extremely good for you as well. Salmon is a good source of protein that is high in Omega 3 fatty acids, essential amino acids, as well as being a good source of vitamins A, B6, E, D, & B and such minerals as calcium, magnesium, iron, zinc, and phosphorus. Since wild salmon can be expensive, we buy a huge big fillet at our local discount grocery store, then cut it into individual 6 to 7 ounce fillets we freeze. When properly cooked, salmon is mild tasting, moist and flaky in texture. It is in fact better to have salmon a little underdone rather than fully cooked to ensure it remains moist. One of my favorite methods for cooking fish fillets is to lightly bread them, sear them on one side in a frying pan, then finish cooking them in a very hot oven. The light breading adds a crispy golden crust that helps to keep the fish very moist inside.

I like to prepare a number of different toppings for my salmon, including tropical fruit salsas, creamy pesto spreads, or as shown in this recipe a light Dijon mustard sauce. Mustard works really well with salmon, and by using low fat evaporated milk, you can create a creamy, rich sauce that no one would ever think was low fat. To serve these salmon fillets, I place them on a bed of sautéed spinach alongside some oven roasted fingerling potatoes.



Why Healthy

  • The high content of omega-3 fatty acids is what makes salmon a nutrition power food. Salmon is low in saturated fat and calories but high in protein.
  • Low fat evaporated milk creates a healthy, creamy textured sauce with little fat.


Crispy Salmon With Creamy Dijon Mustard Sauce

Yield: Serves 4

Prep Time: 10 mins

Cook Time: 25 mins


4 (6 to 7 Ounce) Wild Salmon Fillets
5 Teaspoons Olive Oil, Divided
Salt & Pepper
1/2 Cup Whole Grain Panko Breadcrumbs
1/4 Cup Finely Chopped Shallots
2 Garlic Cloves, Minced
2 Tablespoons Chopped Fresh Sage
1/4 Cup Dry White Wine
3/4 Cup Low Fat Evaporated Milk
1 1/2 to 2 Tablespoons Dijon Mustard


Rub the salmon with 2 tablespoons olive oil, then season with salt and pepper.
Place the breadcrumbs in a shallow bowl, then dredge the fillets in the crumbs, using your fingertips to help the crumbs adhere to the fish.
In a small saucepan, heat 1 1/2 teaspoons of olive oil over medium heat, then cook the shallots until soft and translucent.
Add the garlic and cook another minute or two.
Add the sage and white wine and cook another 2 to 3 minutes.
Stir in the evaporated milk and mustard, and season with salt and pepper.
Cook another minute or two until the sauce is bubbling and begins to thicken.
Set the sauce aside until needed.
Preheat the oven to 450 degrees F.
In an oven-proof frying pan, heat the remaining olive oil over medium high heat until lightly smoking, then place the fillets in the pan.
Sear the fillets until golden brown on one side, then carefully turn the fillets over and place the pan in the preheated oven.
Cook the fillets until medium, about 8 to 10 minutes.
While the salmon is in the oven, reheat the sauce until warm.
Serve the salmon drizzled with the mustard sauce on top.


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