Salmon steak in the oven

Delicious healthy baked fish for dinner. Salmon steak baked in the oven in mustard marinade will be a wonderful dinner not only for those who follow a diet or carefully monitor their health, but also for children who need to eat such healthy fish. Salmon itself is juicy, delicious, with excellent flesh fish, it is almost impossible to spoil it. I suggest trying salmon steak in mustard marinade as a basis for a full-fledged healthy dinner for your family.

Anna

Recipe author

Winner of the contest Best Recipe of the Week April 1-7

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Composition / ingredients

servings:

Salmon steak

250

Mustard

Soy sauce

Lemon juice

Vegetable oil

Pepper

to taste

Translation table of volumetric measures

Nutrients and energy value of the composition of the recipe

By weight of the composition:

Proteins 47 % 16 g

Fats 26 % 9 g

Carbohydrates 26 % 9 g

154 kcal

GI: 100 / 0 / 0

Step-by-step cooking

Cooking time: 50 min

Step 1:
Prepare the specified ingredients for cooking salmon steak in the oven. Steak 250 gr., mustard can be taken ordinary, Russian, or you can, like me, a mixture of mustard - ordinary and in grains. Juice of about a quarter of a lemon, vegetable oil, but preferably olive oil. Salt to taste: there is enough salt from soy sauce, but for those who think it's not enough, you can add salt to the marinade. Pepper is at your discretion.
Step 2:
Fish, of course, is better to take fresh. But almost no one has such an opportunity, especially in cities. Therefore, defrost the fish steak at room temperature, peel off the scales. Rinse under running water and dry with a paper towel.
Step 3:
For the marinade, mix a measured amount of soy sauce, vegetable oil, lemon juice and mustard. Mix thoroughly.
Step 4:
In a form suitable for use in the oven, put the prepared salmon steak. Evenly distribute the marinade first on one side of the fish, then turning it over on the other. Leave the fish to marinate in the marinade for half an hour.
Step 5:
Preheat the oven to 180 gr. Put the form with the fish in the oven for 20-25 minutes. Fresh vegetables, potatoes, rice will be suitable as a side dish for salmon steak.

Salmon is a fairly popular fish, due to its taste qualities and the presence of useful Omega-3 in the composition.
In addition, a portion of salmon contains (% of the daily norm):
- 153 kcal;
- Vitamin B12 – 236 %;
- Vitamin D – 128 %;
- Vitamin B3 – 56 %;
- Omega-3 – 5 5%;
- Protein – 53 %;
- Vitamin B6- 38 %;
- Biotin – 15%.
Salmon is an ideal food for those who follow health. But we must remember that only with regular use of fish, all the useful properties of red fish manifest themselves.

Note that the quality and taste of the finished dish largely depends on the proper defrosting of the ingredients. How to avoid mistakes and choose the best way, read the article about defrosting.

Keep in mind that everyone's ovens are different. The temperature and cooking time may differ from those specified in the recipe. To make any baked dish successful, use useful information about the features of ovens !

Any oils are useful only until a certain temperature is reached - the point of smoking, at which the oil begins to burn and toxic substances, including carcinogens, are formed in it. How to determine the roasting temperature and choose the best oil for frying, and which one is better not to use at all, read here .