Healthy Living in the North

Foodie Friday: Tips for great-tasting fish!

Maple Dijon salmon on a plate with vegetable and rice.

There are so many reasons to love salmon! It’s local, heart-healthy, and packed with nutrients! Registered dietitian Amy’s maple Dijon salmon is a great way to enjoy it!

I love salmon! I love that salmon is a local, B.C. food. I love that I can buy salmon at a fish market and know where it comes from. And, if I had the skills to go fishing, I love that I could fish for salmon, too, like many B.C. residents and visitors enjoy doing.

Originally, I come from the Prairies. Along with the fact that my mother had a fish allergy and the fact that we lived over 2,000 km from the nearest coastline, my first real taste of fresh salmon was just three years ago when my husband and I moved to B.C. It was unbelievably delicious! I couldn’t believe I had been missing out all these years!

Why fish?

Did you know that Canada’s Food Guide recommends 2 servings of fish per week for people of all ages? One serving equals around 1/2 cup of fish – or approximately the size and thickness of the palm of your hand.

Fish is an excellent source of protein, is low in saturated fat, and contains omega-3 essential fatty acids and many other nutrients that the body needs.

Omega-3 fats are “essential fats” because they cannot be made in the body and must be provided in the diet. Omega-3 fats:

  • Help with brain, nerve and eye development in infants
  • Can help prevent and treat heart disease
  • May help reduce symptoms of rheumatoid arthritis
  • May help in the prevention of dementia including Alzheimer’s disease

Are you looking to enjoy this healthy and delicious protein? Here are two tips for great tasting fish!

  1. Make sure your fish is fresh. Cook it the same day you buy it or, if it’s frozen, thaw in the fridge overnight and cook the next day. Your fish should not smell “fishy.”
  2. Don’t overcook the fish or it gets dry and tough. If using a pan, fish only needs about 10 minutes per inch. If cooking in the oven, a little more time is needed – about 15 minutes, until it flakes apart with a fork and is fairly firm in the middle.

For more information about cooking fish, I recommend The Fresh Market’s tip & tricks.

Have I sold you on salmon yet? Try it tonight with this maple Dijon salmon recipe! This recipe is simple, easy, and delicious for a weeknight meal but also fancy enough for company. Using maple syrup makes it a very Canadian inspired recipe, too. Enjoy this with a side of brown rice or other whole grain and a hot vegetable or salad.

Maple Dijon Salmon

Ingredients

  • 1 fillet of salmon (1-2 pounds) or 4-6 frozen pieces of plain, unseasoned salmon
  • 1-2 tbsp Dijon mustard (grainy or smooth)
  • 1-2 tbsp maple syrup
  • Salt and freshly ground pepper

Instructions

  1. Preheat oven to 350 F. Line a large baking sheet with parchment paper (for easy clean up).
  2. Sprinkle the fish evenly with salt and pepper.
  3. Mix together mustard and maple syrup in a bowl. Spread on top of the salmon, sprinkle with a little more salt and fresh ground pepper if desired! If you have time to let it marinate, let it sit covered in the fridge for 2 hours, but this isn’t necessary.
  4. Bake in preheated oven for about 15-20 minutes, depending on how thick the fish fillets are. You want your fish flaky but not tough.
Amy Horrock

About Amy Horrock

Born and raised in Winnipeg Manitoba, Amy Horrock is a registered dietitian and member of the Regional Dysphagia Management Team. She loves cooking, blogging, and spreading the joy of healthy eating to others! Outside of the kitchen, this prairie girl can be found crocheting, reading, or exploring the natural splendor and soaring heights of British Columbia with her husband!

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