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Baked Salmon with Dijon Glaze

Baked Salmon with Dijon Glaze

By Dr. Terry Simpson · Prep: 10 min · Cook: 20 min · Yield: 4 servings Mediterranean Seafood

Sometimes the simplest recipes are the best. Salmon is one of the cornerstones of a Mediterranean-style diet — rich in omega-3 fatty acids, easy to prepare, and forgiving in the oven. This dish uses Dijon mustard, olive oil, and lemon to create a bright, flavorful glaze that enhances the natural richness of salmon without overpowering it.

Ingredients

  • 4 salmon fillets (6 oz each), skin on
  • 2 tbsp Dijon mustard
  • 2 tsp extra-virgin olive oil
  • 1 clove garlic, minced
  • 1 tsp fresh thyme (or dill/rosemary)
  • Juice of 1/2 lemon
  • Salt & black pepper to taste

Instructions

  1. Preheat oven to 400°F (200°C). Line baking sheet with parchment.
  2. Mix Dijon, olive oil, garlic, thyme, and lemon juice into a glaze.
  3. Place salmon skin-side down and brush glaze over top.
  4. Bake 15–20 minutes until salmon flakes easily (125–130°F in thickest part).
  5. Serve hot with lemon wedges and fresh herbs.

Why This Fits the Mediterranean Pattern

  • Seafood-forward: Salmon as lean protein and omega-3 source.
  • Olive oil over butter: EVOO supports Med fat balance (goal ≥60% MUFA for the day).
  • Bright flavors: Dijon, lemon, and herbs add zest without heavy sauces.
  • Balanced plate: Serve with vegetables or a small portion of whole-grain couscous or farro.

Nutrition (Estimated, per serving)

Calories
≈370
Protein
≈35 g
Fat
≈22 g
Carbs
≈4 g
Fiber
≈0.5 g
Sodium
≈480 mg

Calculated using 6 oz salmon fillets, Dijon mustard, EVOO, garlic, lemon, and herbs.

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