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Triple-mustard Salmon
For fish dinner, choose steelhead trout or salmon
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Salmon is my go-to fish because it’s tasty, easy to prepare and takes to many flavors. It’s also a firm, hearty fish that holds up well to all cooking methods, from grilling to broiling to oven baking.

And you can toss in that it’s a good source of omega-3 fatty acids — a good fat.

Steelhead trout closely resembles salmon — it’s often referred to as a cousin — and is widely available.

Triple-mustard Salmon

Serves: 4 / Preparation time: 5 minutes / Total time: 20 minutes

3 tablespoons toasted wheat germ

1 tablespoon yellow mustard seeds, crushed

4 skinless salmon or steelhead fillets (about 5-6 ounces each)

Salt and freshly ground pepper or favorite all-purpose seasoning

2 ½ tablespoons Dijon mustard

1 ½ teaspoons dry mustard

1 tablespoon canola oil

In a shallow dish, combine the wheat germ and mustard seeds. Season the salmon fillets with salt and pepper. In a bowl, blend the Dijon mustard with the dry mustard and spread it over the skinned side of the fillets. Dip the mustard side of the fillets in the wheat germ mixture until thickly coated.

In a nonstick skillet, heat the oil until shimmering. Add the fillets, crust- side down, and cook over moderately high heat until browned and crisp, 3 minutes. Turn the fillets and cook over moderate heat until just cooked in the center, about 3 minutes longer. Transfer the salmon to plates and serve crust- side up.

331 calories (46 % from fat ), 16 grams fat (2 grams sat. fat ), 4 grams carbohydrates, 38 grams protein, 298 mg sodium, 101 mg cholesterol, 1 gram fiber .

Adapted from Food & Wine magazine, March 2011 issue.


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