This is a sponsored post written by me on behalf of Seafood Nutrition Partnership. All opinions are 100% mine.
Make weeknight meals easy with 4-Ingredient Maple Glazed Salmon! This healthy dinner only requires about 10 minutes of your time, making it the perfect way to celebrate National Seafood Month and take the Healthy Heart Pledge!
Salmon is definitely a favorite in this house. My boys have all loved it since they were babies, which works out well because it’s an easy-to-find fish that Keith and I both enjoy too. In the summer months, I’d say that we eat grilled salmon about once a week! But when the weather cools down and I bring my cooking indoors, a simple 3-ingredient Maple-Dijon Glaze turns our supper from ordinary to extraordinary!
Did you know that eating seafood twice a week can reduce your risk of dying from heart disease by about 36%? Eating seafood 2-3 times per week also reduces the risk of death from any health-related cause by 17%. It literally saves lives! An estimated 50,000 deaths from heart disease and stroke are avoided each year by eating fish!
I hope that you’ll join me in taking the Seafood Nutrition Partnership‘s Healthy Heart Pledge to show that you recognize seafood is a healthy choice for you and your family and you’ll pledge to eat at least two servings of seafood each week and supplement with omega-3s. GOALS, my friends! Will you do the same? It’s simple to commit: you can “Like” Seafood Nutrition Partnership on Facebook, tweet using #HealthyHeartPledge to show you’re onboard or sign up here.
For this recipe, I’m excited to partner with Seafood Nutrition Partnership who is hosting the Seafood Nutrition Partnership 2016 Recipe Sweepstakes now through October 21st to show how simple, delicious and nutritious seafood can be. To participate and enter for a chance to win a $250 gift card, simply share a photo of a seafood dish that you’ve prepared using 5 ingredients or less (not counting spices/garnishes) on Twitter or Instagram using the hashtags #HealthyHeartPledge and #SNPSweepstakes. A total of ten winners will be selected randomly, one a week through October 21st, and you can submit one entry per day. Winners will be announced at SNPSweepstakes.com and on Instagram and Twitter.
To recreate my recipe:
Whisk together soy sauce, Dijon mustard, and maple syrup to form a thick glaze.
Set aside 4 tablespoons of glaze in a small bowl.
Pour the rest of the glaze into a large dish. Add the salmon (flesh-side down) and marinate for about 1 hour (or 10 minutes if you’re in a hurry).
When you’re ready to eat, simply cook the salmon in a skillet for about 2-3 minutes per side, finish with the remaining glaze, and serve!
The fish is perfect served with steamed veggies, rice, crusty bread, or salad. And best of all, it’s a quick and healthy dinner that your family will actually WANT to eat!
4-Ingredient Maple Glazed Salmon
- ¼ cup soy sauce
- ½ cup maple syrup
- 6 tablespoons Dijon mustard*
- 4 salmon fillets (about 6 ounces each)**
- In a small saucepan, whisk together soy sauce and maple syrup. Bring to a simmer over medium-high heat and cook until slightly thickened (about 3-4 minutes).
- Remove from heat and whisk in Dijon mustard until smooth.
- Set aside 4 tablespoons of glaze in a small bowl.
- Pour remaining glaze into a large dish and add salmon fillets flesh-side down in a single layer. Refrigerate salmon to marinate for about 1 hour if time allows.
- Heat 1 tablespoon of olive oil in a large skillet over medium heat. Remove salmon from marinade and shake off excess liquid (discard remaining marinade from the dish). Place salmon fillets in hot skillet and pour reserved marinade over top.
- Cover with a lid and cook until salmon is browned on each side and flakes easily with a fork (about 2-3 minutes per side). Spoon pan sauce over fillets as they cook. Season salmon with salt and pepper, to taste.
*I used a combination of whole grain Dijon and creamy Dijon for texture, but just creamy will work well too!**Fresh or frozen salmon is fine. If you use frozen (like I did), just thaw the fish in the refrigerator the night before.
Nutrition Information for One Piece of Salmon:
Nutrition Information for 1 Tablespoon of Glaze: