Baked (Grilled) Dill-Mustard Salmon

I have not had salmon in a long time.  The beautiful fillets of wild caught salmon in the supermarket did not help me curb my craving for it, hahaha.  I usually just have salmon as sashimi but the salmon I bought was not sashimi grade for I tried to put together a dish which combined three of my most favorite ingredients … salmon, honey and Dijon mustard. Salmon goes very well with dill.  Lucky for me I had some fresh dill which I used as a garnish for one of my dishes.

Growing, salmon was only served on special occasions.  Salmon was an imported commodity and was expensive in the Philippines. During one of my exhibits when I was still a Brand Manager, I met an importer of Norwegian Salmon and I would always purchase fresh salmon from them, yum!  Even my nephew Luigi who was still a toddler that time grew a fondness for it.  He loved it served as sashimi.

This recipe is originally meant to grill the salmon.  But it it winter now in the Midwest and grilling outside was not really advisable.  I know I can cook it on my indoor grill, but baking was a faster clean-up.  Nonetheless, this recipe could be grilled indoors.

Salmon is one of the healthiest fish available for consumption. It is high in protein, Vitamin D and Omega-3 fatty acids. Salmon also contains minerals such as iron, phosphorus, vitamins A and B, calcium and selenium. The selenium in salmon is essential for healthy hair and nails and to build tissue. The proteins within the salmon help to support the muscle formation. Eating salmon is known to be very beneficial for cardiovascular health. The Omega-3 fatty acids help to lower cholesterol, prevent the hardening of the arteries and make the arteries flexible.

These acids are also known to strengthen the heart muscles. Likewise, eating salmon can also help to improve eye health and prevent the formation of a number of degenerative eye diseases such as macular degeneration and vision loss all courtesy of the Omega-3 fatty acids. It has been proven that regular consumption of fish does improve eyesight. The Omega-3 fatty acids found in salmon are also known to support brain function by improving memory, relaxing the brain and preventing such disorders as Parkinson’s and Alzheimer’s disease.

By the way, did you know that dill has it’s own health benefits?  The essential oils present in it are stimulant in nature and activates secretion of bile and digestive juices. These oils also stimulate peristaltic motion of the intestine.  The Flavonoids and vitamin-B complex present in its essential oils, being stimulant in nature, activates secretion of certain enzymes and hormones which have calmative and hypnotic effects, thereby helping have a good sleep.  Other health benefits of dill include helping in the following :  calming down hiccups, help cure diarrhea by inhibiting microbial infections,  inhibit fungal infection effectively, help maintain proper menstrual cycles, help clear congestion in the respiratory system due to histamine, allergies or cough.  Dill seeds and leaves are very good mouth fresheners. Apart from that, the essential oils in it are germicidal, anti oxidant and disinfectant in nature. Thus they help end microbial infections in the mouth as well as their anti oxidants minimize the damages caused to gums and teeth by the free radicals.  The anti-oxidant properties of dill is said to be effective in neutralizing carcinogens, particularly Cyano- and Benzo- derivatives and free radicals, thereby protecting from cancer.  Dill is a very good source of calcium!


1 1/2 lb. Salmon Fillet

salt and white pepper to taste

1 tbsp chopped fresh dill

1 tbsp Dijon mustard

1 tbsp Organic honey

1/4 cup fat-free mayonnaise

cooking spray


Pre-heat the oven to 350 degrees (if you are using a gas or charcoal grill, heat it)

Season salmon with salt and pepper. Set aside.

In a small bowl, combine dill, mustard and honey.

Divide the mixture in two.  In a separate bowl, place half of the mixture and stir in the mayonnaise until well blended.  Cover and refrigerate.  Use the other half for brushing over the salmon.

Cover your baking pan with parchment paper. Spray the parchment paper with cooking spray. (If you are using the grill, spray the skin side of salmon with cooking spray.) Place salmon skin side down.

Brush the salmon with the mustard mixture (without mayonnaise).  Make sure that you spread the mixture evenly.

Bake the salmon between 7-10 (depending on the thickness of the fillets). (If you are grilling it, cook the fillets 10 to 15 minutes covered or until the salmon flakes easily with a fork)

Serve with mayonnaise-mustard sauce.


Spraying the salmon with cooking spray prevents the fish from sticking (to the parchment or to the grill)

If you are using the grill, close to cover to ensure even cooking.

It is important that you separate the portion of the mustard-dill mixture that you will use as sauce later.  This ensures that the bacteria from the raw fish does not contaminate the uncooked sauce.

The Super Health Benefits Of Salmon


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