We eat Beck's Dijon and Dill salmon twice a month on average at our house. We'd make it more, but we often choose salmon when we eat out. If you like your salmon with a strong enough marinade that it doesn't taste fishy, then this is the recipe for you, too.
Why is This Recipe Beck's Dill and Mustard Salmon and Not Lisa's?
Better yet, because he likes to eat healthy food, just like me, he cooks healthy food, too. Who could ask for anything more?
He washes his dishes. Can you imagine that? It was a mind blower for me. There's a reason I'm with this particular man. 🙂
Well, there's obviously more than those two reasons, but you're not reading this post for my list of all things wonderful about my dear partner.
What's It Called When You Eat Fish and Seafood Occasionally?
Someone who is vegetarian and adds in seafood is called a pescatarian. As a result, Beck and I are mainly pescatarian, and the seafood we eat regularly is salmon.
Why do we eat salmon? Because it's one of the best fish to eat, and we feel better when we eat it regularly.
Beck and I have tried many salmon recipes over the years, and this is our current favorite. We both try not to eat meat, and to only eat fish occasionally, no more than once a week. Often, we'll only eat fish several times a month.
Beck and I try not to eat meat because we know it's not good for us. I have a long list of reasons for not eating meat. Since this is a post about salmon, I won't go into my for reasons avoiding meat now. That may be fodder for a future post.
Is Salmon Really Good for You?
Salmon can be good for you if you choose the right type. Unfortunately, there are alot of bad choices available for salmon, and it's easy to end up with one of those.
My two requirements for salmon are sustainability of the fish source and purity of the salmon for consumption. So which salmon meets both of those requirements? The easy answer is wild Alaskan salmon because it meets both requirements.
One of the best articles on Which Salmon Should I Eat? is available from the Wild Salmon Center. If you're interested you can read their in depth article about sustainability for salmon and just how healthy it is for you.
I'm sure they have a bias toward wild salmon because of the name of their site. However, the information they provide is accurate from my cross-referencing. Above, I provided their simple graphic on making the choice.
How often you should eat salmon for your health is up for debate. I try to eat it at a minimum several times a month.
It's a fatty fish, and that's the very reason it's healthy to eat. Unfortunately, the type of fat in salmon is often lacking from the normal diet.
More About Beck's Dijon and Dill Salmon
Neither Beck or I can stand salmon that's too fishy tasting. By too fishy tasting, I pretty much mean it can't taste like fish at all.
Neither one of us grew up eating much fish. I've known people who ate strong tasting fish from childhood, and they love it.
Since we don't like fishy taste, Beck developed a salmon recipe with almost no fishy taste. Which is amazing when you consider salmon is fish. 🙂 If you want your fish to taste as little like fishy taste as possible, this is the recipe for you.
This recipe is so easy to make. Easy prep and easy cooking. Then, it tastes great. What could be better? Certainly, that it's good for you, too!
I like that the flavors blend really well in this recipe. In other words, there's enough depth of flavor with nothing overshadowing, just complementing.
Beck leaves the skin on the salmon to cook it. Then, he cooks it skin side down. The skin is supposed to be the healthiest part for you. Unfortunately, neither of us likes the skin. 🙁
Our dogs love it though. 🙂 They know when we finish our salmon, they get to eat the skin we left just for them. At least somebody gets that healthy skin, and it doesn't go to waste. 🙂
Marinate It for a Few Minutes for Better Taste
One really nice thing about marinating fish is you don't have to do it long. Because fish picks up flavor so well, it only takes 10 minutes to get a good depth of flavor from the marinade into the fish.
If you're like us, then you don't plan ahead on meals regularly. Unless I'm trying to lose weight, I don't plan menus out more than a day or two.
Hooray! This dish is a great last minute meal. Therefore, it has easy prep, 10 minutes to marinate and eight minutes to cook. You can whip up a gourmet meal in less time than you can go out to eat and wait for your food to be delivered.
You can easily have the ingredients on hand by purchasing the salmon in advance either fresh or frozen. Beck prefers fresh from our local grocery, but I can't tell the difference.
Make It a Meal
What you combine with salmon should depend on your dietary goals. Consequently, whether you want to lose, maintain or gain weight should be a factor in your salmon meal.
To Lose or Maintain Weight
If you're trying to lose or maintain weight, and you don't have a roaring metabolism, then you'll want to have salmon with low carb foods. Why? Because salmon is a fatty fish. You're more likely to pack on the pounds combining high fat and high carbohydrates.
New to food combining? Read My Weight Loss and Weight Maintenance Story for my experience.
At our house, that usually means broccoli or brussel sprouts. Those are the two low carb green vegetables Beck and I prefer.
Sometimes, we'll have green beans. They're not my favorite because you can only have a little over a cup and stay within five grams of net carbs for the meal. Whereas, you can eat a huge serving of broccoli or brussel sprouts.
In addition, there's a long list of low carb vegetables you can pair with salmon that'll fill you up. Check out Healthline's List of Low Carbohydrate Vegetables. I'm sure you can find one or two you like.
We usually steam or roast our veggies, but you could easily saute them in butter or butter flavored coconut oil. A nice zucchini, red pepper and mushroom saute would go well with Beck's Dijon and Dill Salmon. You could whip up the saute while the salmon is cooking.
You could also have a salad with low carb veggies and a low carb salad dressing. For ideas, check out my post Super Easy and Healthy Salad Dressing Roundup.
To Gain Weight and/or Build Muscle
If you're trying to gain weight, then add high carbohydrate healthy choices such as high carbohydrate vegetables, legumes and / or healthy grains. Some yummy examples are baked sweet potatoes, carrots, winter squash, quinoa or shelled beans.
To increase the fiber, vitamin and mineral content of the meal, you should still eat a green vegetable with the meal.
However, I don't recommend eating fruit with fish even though most fruits are high carbohydrate. Fruit digests more rapidly than fish. Consequently, eating fruit and fish together can cause digestive issues. (The little bit of lemon juice in the recipe doesn't count.)
Please Share Your Experiences
Have you tried Beck's Dijon and Dill Salmon recipe? Please be sure to rate it and share your experience in the comments.
Do you plan to try it? What's your favorite low carb veggie sides with salmon? Don't forget to let us know. We love to hear from you!
Beck's Dijon and Dill Salmon
- Roasting pan or cast iron server
- 2 4-6 oz salmon fillets
- 1 tbsp dijon mustard
- 1 clove garlic minced
- 1 tbsp extra virgin olive oil
- 1 tbsp lemon juice
- 1/2 tsp dried dill
- 1 pinch sea salt
- 2 shakes smoked paprika
- monk fruit powder to taste
- non-stick cooking spray or oil
- Preheat oven to 400 degrees F (205 C).
- While oven is preheating, in a small bowl, mix together everything except the salmon and cooking spray or oil.
- Line the roasting pan with aluminum foil (if you're using a roasting pan) and spray with non-stick spray. If you're using a cast iron dish, spray lightly with seasoning oil.
- Rinse the salmon and pat dry. Place on pan. Pour marinade over the salmon and turn over so both sides are coated well.
- Let salmon marinate for 5-10 minutes.
- Place in oven and bake at 400 degrees F (205 C) for 8-10 minutes. You want the salmon to be a little rare in the center as it will continue to cook after you remove it from the oven. Unless your salmon is extra thick, cook for eight minutes.
- Beck likes to use a cast iron individual serving dish, either a server, fajita pan, flat skillet, etc. He uses one dish per person to cook and serve the salmon.
- Monk fruit powder is listed to taste because your perception of the level of sweetness varies with monk fruit. Err on the less sweet flavor since this is fish versus a dessert.
- We use Alaskan salmon filets. Calories per filet will vary based on size of the filet and fat content.
- You can leave off the smoked paprika if you don't have it or use another natural smoke flavoring. Smoke flavoring just gives a depth of flavor and melds well with the other flavors.
- Serve with a wedge of lemon if desired. We usually don't use extra lemon on it as the salmon doesn't have a fishy flavor cooked this way.
- This dish goes well with low carb grilled or steamed vegetables. Our favorites are broccoli and brussel sprouts.
- This recipe can be increased or decreased following the same ratio of ingredients.
- This salmon is best served immediately after cooking.
Nutrition*: Total Fat: 19g, Total Carbohydrates: 1g, Dietary Fiber: 0.1g, Protein: 28.9g
*For single serving. Nutrition data will vary markedly depending on type of salmon used. However, salmon is almost always a no carb, no fiber, high protein, high fat food.