Maple Dijon Baked Salmon + #HealthyNewYear Challenge Recap

Sweet, savory and heart healthy. This easy maple and Dijon salmon recipe is great for weeknight meals or entertaining.

It’s hard to believe it’s coming to a close. For 6 weeks, Liz and I have thrown down the gauntlet to you, our readers, and the 667 members of our challenge Facebook group. Through each week of our #HealthyNewYear 6-Week Challenge, you inspired us, amazed us, made us laugh and humbled us with your successes, struggles and points of view.

For those just tuning in, we focused on one topic each week: hydration, exercise, portion control, adding whole grains and boosting protein and Finding Balance. Be sure to check out our posts on those topics to do your own personal challenge and to try the accompanying recipes.

Thanks to each of you for joining us in this challenge. And a huge thank you to our sponsors for helping to make it all possible: Blendtec, Bob’s Red Mill, Lindt Chocolate, QSquared NYC, Sabra and United Dairy Industry of Michigan.

And how about that big giveaway, with all of those fantastic prizes? Our grand prize winner is Amelia T. and our first place winner is Jennifer W. Congratulations! And congratulations to all of you for making the commitment to make small changes in your lives – ones that will hopefully lead to many years of good health.

I couldn’t end this challenge without a healthy, delicious recipes. Nor could Liz! Be sure to check out her Thai Chicken Salad with Roasted Peanuts.

The recipe:

We are suckers for a really good salmon recipe in this house. The beauty of salmon, besides that fact that it’s heart healthy and tasty, is that it cooks in almost no time. Actually, the trick to salmon is not to overcook it, or you’ll end up with dry, dense fish. No, thanks.

So, how do you avoid overcooking salmon? I’ve shared this trick with you before, but I think it’s worth repeating because I find it so handy. Stick a small sharp knife into the thickest part of the salmon and hold it there for 10 seconds. Remove the knife and cautiously touch it to your upper lip (it’s very sensitive to temperature). If the knife is hot, the fish is done. It works every time!

For this recipe, just stir together some pure maple syrup (the good stuff…nothing that comes in a plastic bottle shaped like a southern lady…ahem), chopped shallots, Dijon mustard and a little salt and cayenne pepper. Brush it over the salmon and cook under the broiler.

We typically serve this with brown rice or quinoa, alongside some steamed veggies or a salad for a complete meal.

Other easy, healthy dinner recipes:

• Cookin’ Canuck’s Greek Turkey, Rice & Feta Casserole
• Cookin’ Canuck’s Shrimp & Artichoke Whole Wheat Pasta Salad
• Cook the Story’s Quick Moroccan Soup with Chickpeas & Chicken
• Heather Christo’s Quinoa Chicken Chili
• Veggies Don’t Bite’s Creamy Butternut Squash Lasagna Roll-Ups
• Maple Dijon Baked Salmon Recipe Author: Dara Michalski | Cookin' Canuck

4 (4 oz. each) salmon fillets 2 tbsp pure maple syrup ½ shallot, minced 2 tsp Dijon mustard 1 tsp dried thyme ½ tsp salt ¼ tsp cayenne pepper 2 tbsp minced flat-leaf parsley

Preheat the broiler. Place the rack 8 to 9 inches from the heat source. Line a baking sheet with foil and lightly coat with cooking spray. Place the salmon fillets on the prepared baking sheet. In a small bowl, stir together the maple syrup, shallot, Dijon mustard, thyme, salt and cayenne. Brush the maple syrup mixture over the salmon fillets. Place the baking sheet under the broiler and cook until the salmon is just cooked through, about 10 minutes. Take care not to overcook it, or the fish will become dry and very dense. Place the salmon on plates and sprinkle with the parsley. Serve. Weight Watchers Points: 6 (Points+), 5 (Old Points) Serving size: 1 salmon fillet | Calories: 237.1 cal | Fat: 8.5g | Saturated fat: 1.8g | Carbohydrates: 6.8g | Sugar: 6.7g | Sodium: 412.5mg | Fiber: 0.1g | Protein: 31.1g | Cholesterol: 64.6mg 3.2.2925

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