Switch up your meal plans with fish. Dietitian Noelle Martin shares why you should add this easy and delicious sheet pan meal to your weekly rotation.
Did you know that fish and seafood are top sources of omega-3 fats? In fact, you can get all you need in two servings per week! This salmon recipe is a way to help meet that omega-3 goal. It’s also a wonderful complete protein and a source of many important vitamins and minerals such as iron, zinc, potassium, vitamin B12, vitamin D and more!
Before we get to this tasty (and easy) recipe, let’s look at why some of these nutrients are so significant.
For babies and children, omega-3 fatty acids and iron play a large role in brain development that sets them up for the rest of their lives—yep that’s a big deal! For older children and adults, these same nutrients, as well as others found in salmon, help with many aspects of health including improved energy, reduced inflammation, optimal heart health, and stronger immune systems. And of course, protein is important for muscle and bone growth and repair as well as the creation of body hormones, enzymes, keratin and collagen.
Okay, so now that you know how amazing salmon is for you and your family, how can you serve it in a tasty way?
This Maple mustard glazed salmon is not only packed with nutrition, but also quick, delicious, and melts in your mouth. Talk about a winning combination. And while the Canadian salmon is the star of the recipe, the three-ingredient glaze really completes it as it adds both flavour and tenderness. The combination of sweet maple syrup, savoury BBQ sauce, and flavourful Dijon mustard is outstanding. Add an easy side of rice and steamed broccoli and dinner is served. Find the video and full recipe.
Maple-Mustard Glazed Sheet Pan Salmon
In this ultimate “Great Canadian” sheet pan recipe, an ultra-quick glaze of East Coast maple syrup, mustard—a classic Prairies ingredient—and a touch of smoky barbecue sauce makes the perfect lacquered finishing touch for Canadian salmon fillets. This quick-prep recipe cooks in mere minutes, whether you prepare it in the oven or try our air fryer variation.
Prep time: 3 minutes
Cook time: 10 to 12 minutes
Total time: 13 to 15 minutes
Makes 4 servings
4 (150 g) skinless Canadian salmon fillets
2 tbsp (30 mL) dark maple syrup
2 tbsp (30 mL) grainy Dijon mustard
2 tbsp (30 mL) barbecue sauce
Salt and pepper
- Arrange salmon fillets on a lightly greased, foil-lined baking sheet. Sprinkle with salt and pepper.
- In a small bowl, stir together maple syrup, mustard, and barbecue sauce until combined. Brush salmon with half of the glaze.
- Bake in preheated 200°C (400°F) oven, brushing with the remaining glaze halfway through cooking, until fish flakes easily when tested with a fork; about 10 minutes.
- Broil on high heat 5 to 8 cm (2 to 3 inches) from burner until browned; about 1 minute.
- Serve with roasted or air-fried Brussels sprouts or broccoli and aromatic jasmine or basmati rice.
- Dark maple syrup is richer in flavour, but any maple syrup or your favourite local honey will work for this delicious glaze.
- Baking the salmon on foil makes clean-up a snap, especially if the glaze caramelizes on the baking sheet.
- For a hit of colour and freshness, sprinkle finished salmon with finely chopped chives, parsley, or green onion if desired.
Variation: Air Fryer Maple-Mustard Glazed Salmon
Arrange salmon fillets in the basket of your air-fryer. Proceed with the recipe as directed, reducing cooking time to 8 to 10 minutes and skipping the broiling step.