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Lunch | Dinner

Herb Mustard Salmon

  • 15–20 Mins

    Prep Time

  • 5–7 Mins

    Cook Time

  • 6

    Servings

  • 369

    Calories

  • 23g

    Fat

  • 1g

    Carbs

  • 37g

    Protein

Recommended For:

Asthma

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Ingredients

  • 2 Cloves Garlic, minced or pressed
  • ¾ Tsp Fresh Rosemary, removed from stem and finely chopped
  • ¾ Tsp Fresh Thyme, removed from stem and finely chopped
  • 1 Tbsp White Wine Vinegar
  • 1 Tbsp Extra Virgin Olive Oil
  • 2 Tbsp Dijon Mustard
  • 2 Tbsp Whole-Grain Mustard
  • 6, 6 oz Salmon Fillets
  • Salt and Pepper, to taste
  • 6 Lemon Wedges, for serving

What You’ll Need

  • Cutting Board

  • Knife

  • Measuring Spoons

  • Small Mixing Bowl

  • Spoon

  • Non-Stick Cooking Spray

  • Baking Sheet

  • Aluminum Foil

  • Tongs

  • Herb Stripper (optional)

  • Garlic Press (optional)

  • FFish:

    Salmon can be substituted for chicken, however cooking time will vary.

Instructions

  • 1.

    Wash Hands Wash hands with soap and water.

  • 2.

    Preheat Broiler Preheat the broiler. Line a baking sheet with aluminum foil. Spray the foil with non-stick cooking spray.

  • 3.

    Mix Mustard Sauce In a small bowl, mix together the garlic, fresh herbs, white wine vinegar, olive oil and mustard. Set aside.

  • 4.

    Broil Salmon Arrange the salmon on the baking sheet. Broil for 2 minutes then carefully remove from the oven.

  • 5.

    Add Sauce to Salmon Spread the mustard sauce over the fillets. Continue broiling until the salmon is cooked through and the top is golden brown, about 4-5 minutes. Frequently check the salmon as it will burn if under the broiler too long.

  • 6.

    Serve & Enjoy Serve the salmon immediately with lemon wedges.

  • 7.

    Wash Hands Wash hands with soap and water.

Recipe adapted from foodnetwork.com

Nourishment Notes

Salmon

Salmon is a rich source of omega-3 fatty acids. This type of fat helps to reduce inflammation common with asthma. It’s also a good heart-healthy protein source.

Garlic

Garlic is an anti-inflammatory food and can help protect healthy cells from cancer causing carcinogens.

Thyme

Thyme is known as “nature’s throat lozenge”. It may help with a sore throat, cough and congestion that can be common with asthma.

Rosemary

Rosemary is a powerful herb. It may help aid digestion and help to improve immune function. In patients with asthma, immune function can sometimes be low.

Breathe Better Food Tip

  • Quick-Cooking Protein

    Salmon is a quick-cooking protein option, especially helpful for days when energy levels may be low.

  • Omit Garlic

    Garlic can sometimes cause heartburn and gas, making breathing uncomfortable. To prevent heartburn and uncomfortable gas, omit the garlic in this recipe or substitute for 1 tablespoon of garlic powder.

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