This elegant yet simple recipe comes together in no time, making it perfect for impressing guests or treating yourself to a gourmet meal at home. With juicy, flaky salmon fillets bathed in a creamy garlic sauce, this dish promises to be a flavorful sensation that will leave everyone asking for seconds. Let’s dive into the recipe!
The Nutritional Value of Salmon
Salmon is renowned for its high omega-3 fatty acid content, which plays a crucial role in heart health.
Key Nutritional Facts:
| Nutrient | Amount (per 3.5 oz) |
|---|---|
| Calories | 206 |
| Protein | 22 grams |
| Omega-3 Fatty Acids | 2.3 grams |
| Vitamin D | 20% of Daily Value |
| Selenium | 53% of Daily Value |
Omega-3 fatty acids are essential for reducing inflammation, improving brain function, and supporting cardiovascular health. Additionally, salmon is a great source of high-quality protein and essential vitamins such as B12 and D.
Benefits of Garlic in Cooking
Garlic, a key ingredient in Creamy Garlic Dijon Salmon, is revered not just for its robust flavor but also for its numerous health benefits.
Health Benefits of Garlic:
- Heart Health: Garlic can lower blood pressure and improve cholesterol levels.
- Antioxidant Properties: It contains compounds that help fight free radicals, which can reduce the risk of chronic diseases.
- Immune Support: Regular consumption of garlic has been shown to enhance the immune system.
These properties make garlic an excellent addition to the creamy sauce, enhancing both flavor and health.
The Role of Dijon Mustard
Dijon mustard adds a unique tanginess to the salmon dish, contributing to its overall depth of flavor.
Nutritional Facts of Dijon Mustard:
| Nutrient | Amount (per tablespoon) |
|---|---|
| Calories | 15 |
| Sodium | 55 mg |
| Protein | 0.9 grams |
Dijon mustard is low in calories and rich in flavor, making it a fantastic choice for those seeking to add zest without significantly increasing calorie intake. Its vinaigrette-like quality marries well with the creaminess of the sauce, balancing the overall dish.
Pairing Suggestions
Creamy Garlic Dijon Salmon is versatile when it comes to pairing with side dishes.
Recommended Sides:
- Steamed Vegetables: Broccoli, asparagus, or zucchini provide a healthy contrast.
- Rice or Quinoa: These grains absorb the sauce and complement the dish well.
- Potatoes: Mashed or roasted potatoes enhance the meal’s comfort factor.
These pairings not only enhance the aesthetic appeal of the dish but also contribute to a rounded meal experience.
Serving Suggestions
Serving Creamy Garlic Dijon Salmon can elevate its presentation.
Presentation Tips:
- Garnish with Fresh Herbs: Chopped parsley or dill can add a fresh, vibrant touch.
- Use a White Plate: This creates a beautiful contrast, highlighting the dish’s colors and textures.
- Add Citrus Slices: Lemon or lime wedges on the side can add a pop of color and an extra layer of flavor.
These presentation techniques can make the dish more appealing and enjoyable for guests.
Conclusion
Creamy Garlic Dijon Salmon is not just a flavorful dish but also a celebration of nutrition. Through the use of salmon rich in omega-3 fatty acids, garlic with its numerous health benefits, and the zesty notes of Dijon mustard, this meal offers a variety of flavors and health benefits.
Pairing it thoughtfully with nutritious sides enhances the culinary experience, making this dish an excellent choice for any dinner table. Overall, Creamy Garlic Dijon Salmon stands out as both a healthy and indulgent option, proving that meals can indeed be both delicious and nutritious.
Creamy Garlic Dijon Salmon
Ingredients
- 1 pound salmon filet
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 2 teaspoons olive oil
- 1/2 cup panko bread crumbs
- 1 1/2 tablespoons unsalted butter
- 3 garlic cloves, minced or pressed
- 1 small shallot, diced
- 2 tablespoons freshly chopped sage
- 1/4 cup dry white wine
- 3/4 cup low-fat evaporated milk
- 1 1/2 tablespoons dijon mustard
Instructions
Prepare breadcrumbs.
- Heat a small saucepan over medium-low heat.
- Add 1 tablespoon of butter.
- Stir in 2 minced garlic cloves and cook for 30 seconds until fragrant.
- Add bread crumbs and toss for 1-2 minutes until combined and slightly golden.
- Set aside.
Cook salmon.
- Heat a large skillet over medium-high heat and add olive oil.
- Season salmon with salt and pepper.
- Place salmon in the skillet (skin side up if applicable) and cook for 5-6 minutes until opaque in the center and golden on each side.
- Remove salmon and set aside.
Prepare the sauce.
- Add remaining 1/2 tablespoon of butter, shallot, garlic, and sage to the skillet.
- Stir well to coat and cook for 1-2 minutes until sizzling.
- Pour in white wine and cook for 2-3 minutes until slightly reduced.
- Whisk in milk and mustard, cooking until the milk bubbles and thickens, stirring for 1-2 minutes.
- Taste and adjust seasoning as necessary.
Serve.
- Drizzle dijon cream over the salmon.
- Top with prepared breadcrumbs.
- Serve with rice, potatoes, vegetables, or salad.
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