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Miso-Mustard Glazed Wild Salmon

Welcome back to the CYF Blog! This recipe is flavor packed, nutritious and a great way to introduce more fish into your weekly dinner rotations (1 to 2 times per week.) It's so tasty you might be able to convert non-fish lovers and give them the gift of Omega 3s & more.

Picking out your salmon for this dish is important, as you want to choose a wild caught fish. In a nutshell, wild salmon will have less pollutants, it's less fatty, has a better ratio of healthy Omega 3s vs Omega 6s (which are inflammatory) the pink color you see is natural, rather than the dyed pink of farmed, wild is more sustainable for the environment as fish farms are extremely toxic to the environment.

Look for Sockeye or Pacific salmon when you can!

The beautiful natural color of Wild Salmon!

Some benefits of consuming salmon 2 times per week:

High Quality of Protein

Omega 3s (brain, eye, bone health)

B Vitamins



Astazanthins (found in brightly colored foods, hence why Eating The Rainbow is so important!


Further reading on wild vs farmed here:

Shopping List:

Wild Salmon, 2 lbs

Dijon Mustard -or- Stone Ground

Organic Sesame Oil

Hot Sauce, your choice, optional

Avocado Oil ( Chosen Foods or Primal Kitchen)

Miso Paste (I use Thrive Market's Dark)

Lemons or Limes

Scallions for Garnish

Seasame Seeds for Garnish

Parchment Paper

Ingredients: Serving for 4

2 lbs Wild Salmon, in 4 chops

2 Tbsp Mustard

1 Tsp Hot Sauce

1 Tbsp Avocado Oil

1 Tbsp Miso Paste

1 Tsp Sesame Oil

Juice and slices of Lemons or Limes, 2 of whichever you choose

Bunch of Scallions

Sesame Seeds for optional Garnish


In a small bowl, combine the mustard, sesame oil, miso paste and citrus juice with hot sauce. Spread the mixture on both sides of the salmon chops, arrange them in a single layer on a large dish and refrigerate for at least 10 minutes and up to 30 minutes.

Preheat your oven to 450° while the salmon is marinating. Place parchment onto your baking sheet, drizzle the avocado oil and lay down the chops. Make sure the parchment can be folded at the top so the fish cooks en Papillote making a nice steamy tent. I like to slice the second lemon and place over the tops of the salmon. Roast for 14 minutes.

Chop the scallion bunch. Remove from oven, plate and garnish with onions and sesame seeds.

Serve with grilled asparagus or your choice of green vegetable, and roasted red potatoes.

Bon Appetit!

Comment below on some recipes you would like to see next!

In Health,



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