A Healthy Family-Friendly Salmon Solution

By: Cathy Jones

Quick and easy family dinners often feel few and far between, but you can make them a more frequently with seafood that is flavorful, healthy and easy to prepare. One of our weekday favorites for the entire family is salmon. In less than 30 minutes, you’ll be serving up a nutritional powerhouse everyone will love. This week, try a make-at-home recipe like Honey Mustard Crunch Salmon.

Salmon is a tender, pink, and buttery fish that is also a nutritional powerhouse. 

“Salmon has several health benefits. Having at least 2 servings a week can help you meet your nutrient needs and reduce the risk of several diseases,” Healthline explains.

Whether you enjoy wild-caught varieties or opt for farm-raised Atlantic salmon, this fish packs a punch of essential nutrients.

“Many studies have suggested that increasing the consumption of fatty fish such as salmon decreases the risk of obesity, diabetes, and heart disease. Dietary intake of salmon also supports healthful cholesterol levels,” Medical News Today writes.

Here are the top 4 health reasons why salmon deserves a prominent place on your plate:

  1. Rich in Omega-3 Fatty Acids: Salmon is a fantastic source of omega-3 fatty acids, which play a crucial role in reducing inflammation, supporting brain health, and promoting heart health.
  2. Selenium Boost: This fish is particularly high in selenium, a vital nutrient involved in DNA synthesis, thyroid hormone metabolism, and reproductive health. A serving of salmon provides a significant dose of this essential mineral.
  3. Heart Health Champion: Regular consumption of salmon has been linked to reduced artery inflammation, lower cholesterol levels, and better blood pressure maintenance.
  4. Vitamin D: Wild salmon, in particular, is an excellent natural source of vitamin D. This essential vitamin supports bone health, immune function, and overall well-being.

Honey Mustard Crunch Salmon Recipe


1 bag (1 pound, three 6-ounce portions) ASC-certified North Coast Seafoods Naked Norwegian Salmon
Salt, to taste
Pepper, to taste

Honey Mustard Glaze:

1/3 cup honey
1/4 cup whole-grain mustard
2 tablespoons smooth Dijon mustard
2 tablespoons mayonnaise
2 teaspoons horseradish
1 teaspoon smoked paprika


3/4 cup panko breadcrumbs
2 tablespoons dried parsley
2 tablespoons olive oil

Thaw salmon and pat dry. Arrange on an oiled baking tray. Season with salt and pepper, to taste. To make glaze: In a small bowl, combine honey, mustard, Dijon mustard, mayonnaise, horseradish and paprika; mix until well combined. Chill glaze until ready to use.

To make crunch: In a bowl, combine breadcrumbs, parsley and oil; mix well. Reserve.
Preheat the oven to 400 F.

Top each salmon portion with 1 tablespoon glaze and spread evenly over the fish. Press crunch evenly onto glaze. Bake for 15-17 minutes until the fish is cooked through.

Serve with a drizzle of remaining glaze.

Source: Aquaculture Stewardship Council; Visit SeaGreenBeGreen.org to find family-friendly recipes and certification information.

About the author: Cathy Jones


Cathy’s writing has appeared in The Washington Post Magazine, USA Weekend, People, Romper.com, The Miami New Times, and dozens of other media publications and online sites. Her opinion pieces have appeared on Today.com, El Tiempo Latino, and more.

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