Anti-Inflammatory Honey-Mustard Herbed Salmon Recipe

By

Stephanie Clarke, MS, RD & Willow Jarosh, MS, RD

Updated on February 28, 2022

Medically reviewedby

Kristy Del Coro, MS, RDN, LDN

Honey-Mustard Herbed Samon — Stephanie Clarke, MS, RD & Willow Jarosh, MS, RD

(165 ratings)

Total Time: 13 min

Prep Time: 5 min

Cook Time: 8 min

Servings: 2

Nutrition Highlights (per serving)

239 calories

11g fat

3g carbs

31g protein

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Nutrition Facts
Servings: 2
Amount per serving
Calories	239
% Daily Value*
Total Fat 11g	14%
Saturated Fat 1g	5%
Cholesterol 76mg	25%
Sodium 369mg	16%
Total Carbohydrate 3g	1%
Dietary Fiber 0g	0%
Total Sugars 3g
Includes 3g Added Sugars	6%
Protein 31g
Vitamin D 16mcg	80%
Calcium 26mg	2%
Iron 1mg	6%
Potassium 512mg	11%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Salmon is a potent source of omega 3-fats, which help fight inflammation and also help keep all the cells in your body healthy. High intake of these fats may even be able to extend your life up to five years, according to research.

The flavorful honey-mustard sauce is packed with antioxidants, increasing the anti-inflammatory power of your meal. The herbs also allow the use of a smaller amount of honey but with maximum flavor impact. Meaning, you get that honey mustard flavor without too much sugar.

Ingredients

1 tsp. honey
2 tsp. Dijon mustard
1 tsp. tarragon (fresh)
1/4 tsp. oregano (dried)
1/4 tsp. thyme (dried)
1/8 tsp. salt
1 tsp. olive oil
10 oz. salmon filets (skin-on; 2, 5 oz. filets)

Preparation

Preheat your oven to 425 F.
Line a baking sheet with parchment paper or aluminum foil.
Whisk together all ingredients except salmon.
Spread mustard mixture evenly over each piece of salmon.
Bake, skin-side down, until salmon flakes apart, about 8 minutes.

Ingredient Variations and Substitutions

Swap in maple syrup in place of honey for a maple-mustard variation. The calorie count will vary by only a few calories.

Try the honey mustard sauce on chicken or, for a vegetarian option, use it to flavor up tofu or tempeh.

Try a pre-mixed, salt-free Italian seasoning in place of the tarragon, oregano, and thyme to save time.

Note that you can also grill the salmon if you have a grill handy.

Cooking and Serving Tips

Serve this salmon with a side of baked sweet potato fries and sautéed spinach for a balanced meal.
You can also use this salmon as part of a green salad, with chopped walnuts and arugula.
To get ahead on meal prep, prepare the salmon filets and freeze with sauce. Then thaw and bake when needed.

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1 Source

Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Michael I McBurney, Nathan L Tintle, Ramachandran S Vasan, Aleix Sala-Vila, William S Harris, Using an erythrocyte fatty acid fingerprint to predict risk of all-cause mortality: the Framingham Offspring Cohort, The American Journal of Clinical Nutrition, 2021;, nqab195, doi:10.1093/ajcn/nqab195

By Stephanie Clarke, MS, RD & Willow Jarosh, MS, RD
Stephanie Clarke and Willow Jarosh are both registered dietitian-nutritionists with master's degrees in nutrition communications.

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