4.5 from 24 votes
Pan Seared Salmon with Mustard Sauce
Enjoy something delicious and satisfying with this easy-to-make recipe.
Prep Time
5 mins
Cook Time
12 mins
Total Time
17 mins
Servings:
4
Calories:
375 kcal
Course:
Main Course, Others
Cuisine:
American
Ingredients
Salmon
- 1 1/2 lbs salmon wild caught
- salt to taste
- black pepper to taste
- 2 Tablespoon olive oil
Mustard Sauce
- 2 garlic scapes chopped or 2 cloves garlic
- 1 Tablespoon olive oil
- 1/4 cup white wine
- 1/4 cup water
- 1 Tablespoon maple syrup
- 2 Tablespoon Dijon mustard whole grain
Instructions
- For the salmon, heat the olive oil in a frying pan over medium heat.
- Sprinkle the salmon with salt and pepper.
- Add to pan, and cook 3 minutes on each side, flipping in between.
- Flip one more time and let the salmon cook for another 3 minutes.
- While the salmon is cooking heat the oil in a sauce pan.
- Saute the garlic scapes for 1 minutes.
- Add all the remaining sauce ingredients and bring to a boil.
- Lower the heat and let it cook until the salmon is ready.
Cup of Yum
Nutrition Information
Calories
375kcal
(19%)
Carbohydrates
6g
(2%)
Protein
35g
(70%)
Fat
22g
(34%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
5g
(29%)
Monounsaturated Fat
11g
(55%)
Cholesterol
94mg
(31%)
Sodium
161mg
(7%)
Potassium
867mg
(18%)
Fiber
0.5g
(2%)
Sugar
3g
(6%)
Vitamin A
73IU
(1%)
Vitamin C
2mg
(2%)
Calcium
45mg
(5%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 375
% Daily Value*
| Calories | 375kcal | 19% |
| Carbohydrates | 6g | 2% |
| Protein | 35g | 70% |
| Fat | 22g | 34% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 5g | 29% |
| Monounsaturated Fat | 11g | 55% |
| Cholesterol | 94mg | 31% |
| Sodium | 161mg | 7% |
| Potassium | 867mg | 18% |
| Fiber | 0.5g | 2% |
| Sugar | 3g | 6% |
| Vitamin A | 73IU | 1% |
| Vitamin C | 2mg | 2% |
| Calcium | 45mg | 5% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.