Remember those New Years resolutions we all made to cook more at home and spend less money out? We’re starting right here.
When it comes to eating healthy after the holidays, you really can’t go wrong with salmon and oats. In fact, if you peruse lists of the world’s healthiest foods, you’re bound to come across both. That’s why we thought it made perfect sense for us to bring them together.
Not just for the obvious health benefits – of which there are many – but for the simple fact that you can get a dinner of oat-crusted salmon on the table in about 15 minutes. Sorry, but there goes your “I don’t have time to exercise” excuse. This quick, light dinner will leave you with spare time that can be spent doing something good for the heart and soul – maybe a walk, a trip to the gym or an evening yoga class.
All you need on hand for this recipe are a couple fridge and pantry essentials (oats, honey and Dijon mustard) and a couple pieces of fresh or thawed frozen salmon. Both the topping and glaze can be made in seconds, then it’s just a matter of putting everything together. Once the salmon is in the oven, you have 10 minutes to steam some veggies, throw a salad together and pour yourself a glass of wine. Sticking to your resolutions is something to celebrate, after all.
Salmon is a naturally moist fish, high in those all-important, heart-healthy Omega 3 fatty acids. Omega 3s help to prevent inflammation of the blood vessels, lower triglyceride levels and slow the build-up of artery-hardening plaques in the blood. Fiber-rich oats are also known for their heart-healthy properties, helping to lower LDL cholesterol, regulate blood pressure and can help slow (and even reverse) hardening of the arteries.
Talk about a match made in heaven! Where were we? Ah, yes. Dinner.
After about 10 minutes in a hot, hot oven, the salmon should be perfectly cooked and the oat topping will be crisp and golden. The spoonful of oil in the oats helps to promote browning, in case you were wondering. Serve immediately with steamed veggies and great conversation – something else that’s good for the heart.
In this tasty, heart-healthy entrée, salmon fillets are brushed with a sweet and savory honey mustard glaze, then topped with oats for a delicious crunch.
- 1/2 cup rolled oats or quick oats (125 ml)
- 2 tsp thyme fresh, chopped (10 ml)
- 1/4 tsp salt (1 ml)
- 2 tsp olive oil (10 ml)
- 1/4 cup Dijon mustard grainy (60 ml)
- 2 Tbsp honey warmed slightly to liquefy (30 ml)
- 4 salmon skinless, fillets, about 6oz/170 grams each
- sea salt to taste
- black pepper freshly ground, to taste
- canola oil or olive oil cooking spray
Preheat oven to 425°F (220°C)
- Place the oats, thyme and salt in a shallow dish. Drizzle with olive oil and stir well to combine.
- Pat salmon fillets dry with a paper towel.
- Stir together mustard and honey. Brush generously over one side of the salmon.
- Generously sprinkle the oat topping over the glazed salmon, then place on a non-stick baking sheet or lightly oiled cast iron pan.
- Transfer to the oven and cook until the salmon is cooked through and oats are golden, about 10 minutes.