Directions:
- Heat the oil in a non-stick pan until it is very hot.
- Pat the fish dry, remove the skin and season both sides with salt and pepper, to taste.
- Put the fish, skin (now skinless) side down and cook for about 4 minutes. Turn over and sear on the other side, for another 3-4 minutes.
- While the salmon is cooking, mix the water, mustard, maple syrup, garlic, mustard seeds, dill and scallions together.
- Remove the salmon and place on a covered plate and cover loosely with foil to keep it warm.
- Remove the pan from the heat for about one minute. Return to the heat and pour in the mustard/maple mixture. Whisk the ingredients into the pan and allow the liquid to reduce slightly.
- Pour the sauce over the fish and serve.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 398.75 Kcal (1669 kJ) | ||
| Calories from fat | 194.41 Kcal | ||
| % Daily Value* | |||
| Total Fat | 21.6g | 33% | |
|---|---|---|---|
| Cholesterol | 110.9mg | 37% | |
| Sodium | 286.7mg | 12% | |
| Potassium | 68.3mg | 1% | |
| Total Carbs | 9.95g | 3% | |
| Sugars | 7.1g | 28% | |
| Dietary Fiber | 0.59g | 2% | |
| Protein | 42.89g | 86% | |
| Vitamin C | 2.3mg | 4% | |
| Iron | 1.5mg | 9% | |
| Calcium | 28.3mg | 3% | |
| Amount Per 100 g | |||
| Calories | 165.65 Kcal (694 kJ) | ||
| Calories from fat | 80.76 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.97g | 33% | |
|---|---|---|---|
| Cholesterol | 46.07mg | 37% | |
| Sodium | 119.1mg | 12% | |
| Potassium | 28.37mg | 1% | |
| Total Carbs | 4.13g | 3% | |
| Sugars | 2.95g | 28% | |
| Dietary Fiber | 0.25g | 2% | |
| Protein | 17.82g | 86% | |
| Vitamin C | 1mg | 4% | |
| Iron | 0.6mg | 9% | |
| Calcium | 11.7mg | 3% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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