Smoky Maple-Mustard Salmon Recipe (Low Sodium)

Last night, I made this salmon dish with the mustard maple sauce from eating well.com, Smoky Maple-Mustard Salmon Recipe. It was simple and delicious. Everyone enjoyed it. We are carefully watching sodium in my house, so this coming in at 276 mg of sodium is great!

INGREDIENTS 

• 3 tablespoons whole-grain or Dijon mustard 
• 1 tablespoon pure maple syrup 
• 1/4 teaspoon smoked paprika or ground chipotle pepper (see Notes) 
• 1/4 teaspoon freshly ground pepper 
• 1/8 teaspoon salt (*obviously could be omitted, but because it is so low even with this, I kept it in.)
• 4 4-ounce skinless center-cut wild-caught salmon fillets (see Notes) 

PREPARATION 

1. Preheat oven to 450°F. Line a baking sheet with foil and coat with cooking spray.
2. Combine mustard, maple syrup, paprika (or chipotle), pepper and salt in a small bowl. Place salmon fillets on the prepared baking sheet. Spread the mustard mixture evenly on the salmon. Roast until just cooked through, 8 to 12 minutes. (*I turned the broiler on for the last minute or two of cooking which gave the sauce a really beautiful look and tasted great!) 

• Notes: Smoked paprika is made from smoke-dried red peppers and adds earthy, smoky flavor. Look for different types of paprika at some large supermarkets or at tienda.com or penzeys.com. 
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• Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle chile pepper can be found in the spice section of most supermarkets or online at penzeys.com. 
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• Wild-caught salmon from the Pacific (preferably Alaskan) is considered the best choice for the environment because it is more sustainably fished and has a larger, more stable population. Farmed salmon, including Atlantic, should be avoided, as it endangers the wild salmon population. For more information, visit Monterey Bay Aquarium Seafood Watch at seafoodwatch.org. 
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• NUTRITION

  
  
  Per serving: 148 calories; 4 g fat (1 g sat, 2 g mono); 53 mg cholesterol; 4 g carbohydrates; 3 g added sugars; 23 g protein; 0 g fiber; 276 mg sodium; 434 mg potassium.
  
  Nutrition Bonus: Omega-3s 
  
  Carbohydrate Servings: 0 
  
  Exchanges: 3 lean meat
  
  

I served it with brown rice and steamed asparagus with balsamic glaze. Both of those dishes had no sodium, so the total count  was the 276. 

Side Note: The brown rice without salt or butter or being cooked in broth (as I often do) was really bland and boring, so we'll play with that a little more. I did find a no salt added broth so perhaps we'll try that next time. If anyone has a great flavor, low-sodium rice recipe, please share. I do like cilantro, lime and garlic mixed into my rice, but that only goes with certain dishes. I guess I'll have to play with it. 

One of the biggest lessons we are learning is to check every label, because not only are we surprised by what ingredients have a lot of sodium, we have also been pleasantly surprised by the ones that are very low or even 0. Those are the things we will focus on having on hand to perk up things that seem a bit more boring. 

Overall, this one is a keeper!

White Fish Simmered in Bruschetta Sauce

Tilapia Bruschetta

 Summer cooking for me is all about bright, fresh flavors and loads of veggies. This dish is easy, quick, healthy and so delicious! It became a fast favorite in our house. But it is so versatile that it quickly became a year-round fav, too!

Do not forget the nice crusty bread to sop up all that saucy deliciousness!

Choose any veggies you like!

This summer we discovered a new favorite way to enjoy fish -- it is quick, easy and delicious. I was pleasantly surprised to find as we moved into fall and now our frigid winter months, that the dish still pleases in all the seasons. What I thought would originally stay as a wonderful fresh summer meal, has proved that it can cross the seasons for us!
What you need:
white fish, I tend to do one fillet per person (we have used tilapia, mahi mahi, and cod, all are great)
chopped veggies (whatever you choose or have on hand)
bruschetta (homemade or store-brought)
white wine and/or broth
capers (optional)
Preheat over to 350. 
In a large skillet (oven-safe or wrap your handle in foil), heat a little olive oil and sauté your chopped veggies with a little chopped garlic (this is a great way to use up leftovers and/or whatever you have on hand). I love to add lots of veggies! The great thing about this recipe is that you can use whatever you like or whatever you have on hand. It is so versatile.
Put the veggies to the side and quickly brown the fish on each side.  Add brushetta and wine and heat. As liquid is boiling, add the veggies back in.

Just a few ingredients and easy steps = perfect meal!

Place in the dish in the oven to finish. Bake until the white fish is opaque (about 10-15 minutes). You can sprinkle the capers on or serve them on the side so people can top themselves.

Serve right from pan or over a dish of hot rice or orzo.

We like it with a salad and some crusty bread for sopping up the sauce. Enjoy!

Easy enough to be a staple, beautiful enough for company.