Crusted Salmon with Honey Mustard Sauce
I have to admit that my sweet tooth comes into full force during the holiday season! It’s been fun to modify old dessert recipes, and make them fit my family’s new way of eating, but I guess at some point we still have to eat an actual dinner, right? This crusted salmon recipe was what I call a “6 for 6er.” If you’ve tried to feed children, you know what I mean, right? Everyone in my family of 6 liked it, and that is rare! Some of the kids weren’t so sure about the honey mustard sauce, but they all loved the salmon, even the ones who don’t normally like fish. (You can serve it with organic ketchup.)
You may already be aware that salmon is one of the best ways to get healthy omega-3 fatty acids into your diet! Most Americans eat a lot of vegetable oils and nuts, which are high in omega-6 fatty acids. Omega-6s are essential for your health, so I’m certainly not against nuts and olive oil (both are in this recipe), but it’s important to balance them with omega-3s, or you may become inflamed. Inflammation can cause or contribute to all sorts of diseases, including diabetes and heart disease! A ratio of about 4 omega-6s to 1 omega-3 is a good thing to aim for. Flax, chia, and walnuts are other great sources of omega-3s.
One great way to reduce your omega-6 fatty acids and balance your 4:1 ratio is to start cooking with coconut oil, instead of olive or other vegetable oils. Coconut oil is more stable at high temperatures, and the medium chain saturated fatty acids in there are easy for your body to metabolize and use as energy. For more information on balancing your omega-6 and 3 fatty acids, I found this article helpful!
Before we get to the recipe for gluten free Crusted Salmon with Honey Mustard Sauce I want to invite you to join with others who are making healthy changes, if you haven’t done so already. I’d love to walk alongside you in your journey towards wholeness and health! Jesus said, “I have come that they may have life, and have it to the full!” Freedom from food addictions is part of having a truly full life.
For the Salmon:
- 1.5 Pounds Skinned Salmon
- 1 Egg
- 2 Tbsp Water
- 1/2 Cup Potato Starch
- 1 Tsp Sea Salt
- 3/4 Cup Almond Meal
- Extra Sea Salt and Pepper for Sprinkling
First prepare your ingredients. Cut the salmon into single servings. Mix the potato starch and1/2 teaspoon of sea salt in a wide bowl or plate. Mix the egg with the water in a similar bowl or plate. Combine the remaining 1/2 teaspoon of sea salt with almond flour in a final bowl or plate.
Set up your work station, with the salmon on the left. As you move to the right set up the bowls of potato starch, egg wash, then almond flour. On the far right you’ll need a shallow baking sheet, with a wire rack in it. This is where you’ll place each piece of prepared salmon.
Heat your oven to 350 degrees F. Lightly sprinkle each piece of salmon with sea salt and pepper. Next, dip each piece into the potato starch, then egg wash, then almond flour mixture. If you want a thicker coating you can dip in the egg wash first, then potato starch, then back in the egg wash. Set the dipped salmon pieces on the wire rack.
Bake for 20-25 minutes. The fish should be fork tender and slightly underdone in the middle. You can check one piece by gently poking a fork in the middle to see if it will pull away easily.
For the Honey Mustard Vinaigrette:
- 3/4 Cup Extra Virgin Olive Oil
- 3 Tbsp Fancy Dijon Mustard
- 1 Tbsp Raw Honey
- 1/2 Tsp Sea Salt
- 2 Tsp Fresh Finely Chopped Rosemary
Combine all of the ingredients in a Salad Dressing Shaker, and shake until they are well combined. The mixture will be thick. Drizzle it on your salmon and fresh greens for a healthy, filling, delicious dinner! Enjoy!
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