WW Pan-Seared Salmon with Honey Mustard Sauce

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The WW Pan-Seared Salmon with Honey Mustard Sauce is a tasty meal. This dish has one gram of fiber and 315 calories per serving. Takes 22 minutes to prepare this dish. It contains skinless salmon fillets, olive oil, lemon wedges, seasoning, Dijon mustard, honey, lemon juice, water, garlic, lemon zest, and parsley. Preparing this dish is very easy because the instructions given are clear. We may pair this dish with roasted baby potatoes, brown rice, barley, cauliflower rice, roasted asparagus, or lemon quinoa. Store this WW Pan-Seared Salmon with Honey Mustard Sauce in the container for three days.

STATS:

  • Total Time: 22 minutes
  • Calories: 315 kcal
  • Diet: Weight Watchers
  • Serving: 4
  • Course: Main
  • Preparation Time: 10 minutes
  • Cuisine: American
  • Serving Size: 1 salmon fillet with honey mustard sauce
  • Cooking Time: 12 minutes

EQUIPMENT:

  • Large nonstick skillet
  • Measuring cups
  • Spatula
  • Tongs
  • Paper towels
  • Instant-read thermometer
  • Small mixing bowl
  • Whisk
  • Measuring spoons

INGREDIENTS:

FOR THE SALMON:

  • Half tsp olive oil
  • ¼ tsp salt
  • 4 skinless salmon fillets
  • Quarter tsp black pepper
  • ½ tsp garlic powder
  • Quarter tsp paprika

FOR THE LIGHT HONEY MUSTARD SAUCE:

  • Two tbsp Dijon mustard
  • 1 tbsp honey
  • Half tsp minced garlic
  • 1 tbsp lemon juice
  • Half tsp dried parsley
  • 2 tbsp water
  • ⅛ tsp black pepper
  • FOR GARNISH:
  • One tbsp chopped parsley
  • 4 lemon wedges
  • One tsp lemon zest

INGREDIENT NOTES:

SALMON:

  • It is the ingredient that provides protein to the meal. Salmon has a rich taste and tender texture that keeps the recipe light. You may use Arctic, cod, or another firm fish as per your preference.

DIJON MUSTARD:

  • It is the main taste in the light sauce. Dijon mustard gives a strong, tangy taste to the dish as well. Include whole-grain mustard if you are not using Dijon mustard.

LEMON JUICE:

  • This juice makes the sauce bright and gives acidity to the dish. It maintains the sweet taste of the honey and richness of the salmon. Lime juice is good to use as a replacement.

INSTRUCTIONS:

  1. First, dry the salmon fillets completely with paper towels.
  2. Mix salt, garlic powder, paprika, and black pepper, then sprinkle on both sides of the salmon.
  3. In a small bowl, whisk water, lemon juice, honey, Dijon mustard, minced garlic, parsley, and black pepper to make a smooth mixture.
  4. Put the skillet on medium heat and spread half a tsp of olive oil in the pan.
  5. Cook the salmon fillets in the skillet for 5 minutes on one side, then flip and cook the second side for another 5 minutes.
  6. The thickest part of salmon temperature should be 145°F, check with the thermometer.
  7. Then reduce the flame to low and warm the light honey mustard sauce on the salmon for one minute.
  8. Put the salmon on the plates and sprinkle parsley on top.
  9. Lastly, sprinkle lemon zest and serve with lemon wedges.

SERVING SUGGESTIONS:

VEGETABLE SIDES:

  • Roasted Broccoli
  • Steamed Asparagus
  • Garlic Green Beans
  • Roasted Zucchini
  • Steamed Cauliflower

SALAD SIDES:

  • Cucumber Tomato Salad
  • Lemon Garden Salad
  • Mixed Green Salad
  • Spinach Apple Salad
  • Simple Cabbage Slaw

POTATO SIDES:

  • Air-Fryer Potato Wedges
  • Roasted Baby Potatoes
  • Garlic Mashed Potatoes
  • Roasted Sweet Potatoes
  • Herb Potato Cubes

GRAIN SIDES:

  • Brown Rice
  • Lemon Quinoa
  • Wild Rice
  • Cauliflower Rice

TIPS:

  • To cook the salmon easily with only half a tsp of oil, use a non-stick skillet.
  • Cook the salmon on medium flame to keep the outside from burning.
  • Remove extra moisture from the salmon to give a lightly golden color in the dish.
  • Add the sauce at last so the honey does not burn and the salmon gets a flavorful coating.

STORAGE INFORMATION:

FRIDGE:

  • Store the salmon in the container for three days.

FREEZER:

  • Cool the cooked salmon and freeze in the box for two months.

FAQs:

Can I use frozen salmon in this dish?

  • Yes, just dry the thawed salmon completely, then season it and cook.

Is maple syrup a good substitute for honey?

  • Yes, you may replace honey with one tbsp of pure maple syrup as per your preference.

Does this recipe contain gluten?

  • No, all the components included in this dish are naturally gluten-free.

What is good to use as a replacement for olive oil?

  • You may use avocado oil or cooking spray as another option.

Can I make the sauce earlier?

  • Yes, you may prepare the sauce two days in advance and chill it in the refrigerator.

NUTRITIONAL INFORMATION:

Net Carbs: 10 g

Iron: 1 mg

Calories: 315 kcal

Total Carbs: 11 g

Vitamin A: 300 IU

Fiber: 1 g

Calcium: 20 mg

Protein: 32 g

Sodium: 450 mg

Potassium: 750 mg

Weight Watchers Points: 6 Points