Easy Maple Mustard Baked Salmon

by Kayla Berman on September 4, 2024 0 comments

This 30 minute Maple Mustard Salmon is the perfect easy weeknight dinner. Sweet, tangy, and perfectly flakey this simple recipe comes together with under 10 ingredients. Plus with 30 grams of protein per serving, it is nutritious and delicious!

This post is sponsored by Success Rice but all thoughts and opinions are my own. Thank you for supporting the brands that make Wellness by Kay possible!

Maple Mustard Salmon

Salmon is one of my tried and true go-to protein sources. I mean they don’t call it a superfood for nothing! This staple fatty fish is delicious and versatile too.

I have made many a delicious meal with the popular seafood over the years … from my saucy, cozy, and slightly spicy Marry Me Salmon to my perfectly crispy and cheesy Baked Parmesan Crusted Salmon. But my favorite way to prepare the fish has always been with a hint of sweetness and a slightly sticky glaze.

There is just something about the sweet and savory vibes that I think pairs so wonderfully with salmon! Olive oil, real maple syrup, and tangy, grainy mustard combine here to make a ridiculously simple, yet equally delicious sauce.

Once the salmon filets are thoroughly coated in the mixture they are baked to perfection! I’m talking a flakey texture on the inside and slightly crispy edges. Load up your plate with fluffy rice, roasted broccoli, and you have yourself a new go-to recipe for weeknight dinners. All in just 30 minutes!

Need more salmon recipes in your back pocket? Look no further than my Pesto Butter Salmon or Easy Air Fryer Salmon Bites.

Why I Love This Recipe

I love this salmon recipe because it is so reflective of how I like to eat! My daily meals almost always look like this … easy, healthy, and delicious. But more specifically this sweet maple syrup mustard salmon is:

Protein Forward: Over the past year or so I have found that I look and feel my best when I am eating a very high protein diet. Which means my lunch and dinner meals are all about the fish, chicken, or beef at the center. In this case it is of course salmon! Read on below in the Nutrition Deep Dive section for all the protein details.
Low Effort: I may be a food blogger, but that does not mean I always want to cook. Honestly, when dinner time roles around I often want to do anything but cook. Which means I need low effort, quick recipes with short ingredient lists. Such as this!
SO Tasty: If my food is protein forward and low effort, I will most likely be hitting my health and nutrition goals. But if it is not also tasty and scrumptious I will not be a happy person! My meals need to strike a balance of all three. What do you know!? This simple salmon sure does!

If this style of eating is right up your alley, you’ll have to try my Mexican Tuna Salad and Mediterranean Chicken & Rice Bowls next.

Nutrition Deep Dive

When I serve this recipe I divide the 1 lb of salmon into thirds. This means you are getting just around 30 grams of protein per serving. Which is perfect! Each serving also has 27 grams of fat, 41 grams of carbs, and 1 gram of fiber when you include the rice and broccoli.

More Protein: The easiest way to make this meal higher in protein would be to just serve yourself a larger portion of the salmon.
More Fiber: This is also simple! Include more broccoli in each serving or add more of a different vegetable. Carrots, brussels sprouts, cauliflower, and sweet potatoes are great high fiber options. You could also swap in a whole grain like brown rice.
Lower Calorie: This meal comes to about 520 calories per serving. If you would like to lower this amount, my first suggestion would be to remove the rice. Instead add in more high volume, low calorie vegetables. You could also add a simple side salad!

Salmon Spotlight! This heart healthy fish is high in protein, full of healthy fats, and contains lots of essential vitamins and minerals. Eating salmon can decrease inflammation in the body, support brain function, and benefit skin health.

Ingredients & Substitutions

This maple salmon is made with just a handful of healthy, real food ingredients! Here is the short list:

Salmon – I most often use farm raised fresh Atlantic salmon
Success Boil-in-Bag Jasmine Rice – I love to use this rice because it comes out perfectly cooked, soft and fluffy, each and every time in just 10 minutes. It has a uniquely delicious flavor and aroma too!
Olive Oil
Whole Grain Dijon Mustard – Or regular dijon mustard
Pure Maple Syrup – Swap in honey for a honey mustard salmon
Fresh Garlic
Broccoli
Salt

How To Make This Maple Dijon Salmon Recipe

Step 1: Prepare. First set the oven to 375 degrees.

Step 2: Make maple mustard sauce. Add the olive oil, pure maple syrup, whole grain mustard, and minced garlic to a small bowl. Combine evenly.

Step 3: Cover salmon filets. Next place the salmon fillets on a greased or parchment paper lined baking sheet. Sprinkle salt. Then spread the maple mustard mixture on top of the salmon and on the sides.

Step 4: Season broccoli. Add the chopped broccoli and the remaining maple mustard mixture to a large mixing bowl. Toss until the broccoli is thoroughly coated. Add a sprinkle of salt. Transfer the seasoned broccoli to the other half of the prepared baking sheet.

Step 5: Bake for 10-15 minutes, depending on the thickness of your salmon and how you like your salmon cooked. 13 minutes is the perfect sweet spot for me.

Step 6: Prepare the Success Boil-in-Bag Jasmine Rice according to the package directions.

Step 7: Serve and enjoy! Plate the salmon, rice, and broccoli.

maple syrup, dijon mustard, fresh garlic, and olive oil mixture

Maple Mustard Salmon Recipe Variations

Chicken: Not the biggest fan of seafood? No worries! I think this sheet pan dinner recipe would work wonderfully with chicken. The cooking time would just have to increase, as chicken takes longer to cook. About 20 minutes should do the trick. Or you could check out my Easy Maple Glazed Chicken Breasts.
Honey Mustard: I love the combination of maple and mustard, but honey and mustard is probably it’s more well known counterpart. Feel free to swap in honey for the maple syrup here!
Vegetable: The broccoli is not absolutely key in this recipe, but I always love including vegetables for a more well-rounded meal. You could leave the broccoli out or switch in a different veggie of your choice! I recommend one that requires a similar cooking time. Maybe green beans, cauliflower, or asparagus.
Carb: I think rice works beautifully in this meal. However, you could pair your salmon with any carb of your choice. Perhaps roasted potatoes or even garlic bread.

Expert Tips

Make sure to coat the salmon very well on the top and on the sides for the best flavor. The more sauce, the more yum!
Use Success Boil-in-Bag Jasmine Rice! This is one of my favorite shortcuts in the kitchen. I love using Success for all of my rice and quinoa needs. There is no mess, no measuring, and you know you will have perfectly cooked grains each and every time.
Check on the salmon. I always check my salmon at the 10 minute mark just to see how things are cooking along. Then you can decide if you want that extra 3 minutes of if you are satisfied! This will help prevent overcooked salmon. Which nobody wants!

Storing Suggestions

You can store leftover salmon in an airtight container in the refrigerator for 2-3 days.

To reheat, place the salmon in an air fryer or oven at 300 degrees and heat until warmed throughout. I also tend to enjoy eating salmon leftovers cold as I sometimes find that reheating fish can be, well, fishy.

Maple Mustard Salmon FAQs

Do I have to use whole grain mustard?

No, you do not have to use whole grain mustard. I do love the strong, tangy flavor it provides but it is not necessary. Regular dijon mustard works just fine.

What is pure maple syrup?

Pure maple syrup is just what it sounds like. Real, pure maple syrup! It has none of the additives or unnecessary ingredients that are found in the pancake syrup that everyone grew up with. No Aunt Jemima here!

You should be able to find it on the baking aisle of your local grocery store. Just look for any maple syrup with “pure” on the bottle.

Can I make maple dijon mustard salmon in the air fryer?

Sure, I don’t see why not! I have not tested this recipe in the air fryer, so I do not know for certain but I think air frying the salmon at 375 degrees for about the same time as baking in the oven should do the trick. 10-13 minutes!

How do I know when the salmon is fully cooked?

Your salmon should flake apart easily with a fork when fully cooked. You can also use a meat thermometer and check that the thickest part of the salmon has reached an internal temperature of 145 degrees f.

Should I remove the salmon skin?

This is totally personal preference! I do not like the skin, so I remove it from the salmon before cooking. However, you can totally leave it on.

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Connect With Me!

If you make this salmon recipe or any of my other recipes, I would absolutely love to know! Tag me @wellnessbykay on Instagram so I can see and share your recreations.

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