Oven Baked Frozen Salmon with Maple Mustard Glaze

Introduction

About this Recipe

From straight out of the freezer to soft on the inside and crispy on the outside oven baked salmon. This recipe is a must-have if you love salmon but are lost for time to create dinner from scratch.

Salmon is a great staple protein after bariatric surgery if tolerated well and appropriate for your diet post-op. This fatty fish contains about 7g of protein per ounce (28g) and has invaluable omega-3 fatty acids that have anti-inflammatory effects.

 

Oven baked salmon with maple syrup and mustard

Yields:

2 salmon fillets (4 oz / 120 g each)

Ready In:

25 minutes

Nutritional facts per fillet:

247 calories

24.6 g protein

13 g fat

5.6 g carbs

0.3 g fiber

 

 

Ingredients

  • 2 frozen salmon fillets, about 4 oz (120g) each
  • 1 tbsp mustard
  • 3/4 tbsp maple syrup
  • 1 tsp garlic powder
  • 1 tsp dill powder
  • Substitute the maple syrup for sugar free syrup if your sensitive to sugar. Keep in mind that the entire dish helps to slow down digestion because of the protein in the salmon. This makes¬†digestive issues less likely as opposed to when eating the maple syrup on its own.
  • Add chili flakes or chopped parsley to the marinade for a different variety.
  • Substitute the salmon fillet for cod or tilapia.
  • Serve with oven baked potatoes or quinoa and a green salad or oven roasted Brussels sprouts with Parmesan (if pouch space allows).

 

Step by Step Instructions

Step 1

Preheat oven to 425F (220C).

Step 2

In a small mixing bowl, add the mustard, maple syrup, garlic powder, dill powder, salt and pepper. Whisk until well combined.

Step 3

In an oven safe dish, place the salmon fillets.

Step 4

With a brush, coat the salmon fillets on all sides.

STEP 5

Cover the top of the baking dish in  tin foil on top of the dish.

Step 6

Place in oven, about 15 minutes.

Step 7

Remove from oven and remove the tin foil.

Step 8

Place back in oven, uncovered, about 12 minutes or until salmon is ready.

Step 9

Remove from oven and enjoy!

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