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Baked Salmon with Mustard-Dill Sauce by

Nutrition Information Serves: 4 | Serving Size: 1 salmon fillet Per serving: Calories: 402; Total Fat: 24g; Saturated Fat: 5g; Monounsaturated Fat: 6g; Cholesterol: 98mg; Sodium: 802mg; Carbohydrate: 10g; Dietary Fiber: 1g; Sugar: 2g; Protein: 39g Nutrition Bonus: Potassium: 199mg; Iron: 11%; Vitamin A: 5%; Vitamin C: 14%; Calcium: 7%


For the salmon

3 tablespoons fresh lemon juice
1 tablespoons extra virgin olive oil
3 tablespoons chopped fresh dill
Sprinkle of salt and freshly ground pepper
4 skinless center-cut salmon fillets, about 6 ounces (180 g) each, rinsed and patted dry with paper towels
For the mustard-dill sauce

2 tablespoons Dijon mustard, or to taste (certified gluten-free if necessary)
2 teaspoons whole-grain Dijon mustard, or to taste (certified gluten-free if necessary)
cup (60 ml) fat-free sour cream
1 teaspoon extra virgin olive oil
3 tablespoons finely chopped fresh dill
Pinch of sugar
Salt and freshly ground pepper, to taste


To marinate the salmon, combine all of the marinade ingredients in a Pyrex baking dish and mix well, then add the salmon and turn to coat evenly with the marinade. Cover and refrigerate for at least 1 hour and up to 6 hours.

To make the sauce, combine all of the ingredients in a small bowl and mix well. Cover and refrigerate.

Center an oven rack and preheat the oven to 400F (200C).

Place the salmon skinned side down on a foil-lined baking sheet with sides. Bake for 10 to 15 minutes, depending on the thickness, until cooked through when flaked with the tip of a knife in the thickest part of the flesh. (There is no need to turn the fish, but you can if you want to.)

Transfer the salmon to individual plates or a serving platter and evenly divide the sauce over the top, or serve it on the side.

NOTE: To broil the salmon, line a baking sheet with foil and lightly grease the foil. Place the salmon fillets skinned side up on the baking sheet and broil under high heat until cooked through, turning once. The time will depend on the thickness of the salmon and your broiler: 8 to 10 minutes is the norm. The fish should be cooked through when flaked with the tip of a knife in the thickest part.

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