It’s a known fact that eating fish once or twice a week can be beneficial for your health as most health experts would tell us. Eating fish could be challenging for some, but fish is considered to be a super food that can make us strong and in tip-top shape. It enhances our health to make us ready for life’s everyday hustle and bustle.
You might ask what kind of fish that will give you most of the nutrients that your body need. One fish that is very versatile regarding preparation and has a fantastic taste is salmon. Salmon is highly valuable in giving out essential nutrients to our health. When it comes to preparing it, our excellent recipe of pan-fried whole grain mustard salmon with white wine caper sauce will bring out the flavor of the salmon that you will love.
The salmon firstly is seared over the pan with the whole grain mustard that gives a little crunchy texture and a taste of sweetness from the salmon that is complemented by the white wine caper sauce. It not only looks, smells and tastes good but it is also a superbly healthy dish. It is a gastronomic delight that will fill your palate and your tummy plus all the healthy goodness in one dish.
Salmon is classified as an oily fish that is high in protein and packed with Omega-3 fatty acid that is an essential polyunsaturated fat that the body cannot make and can only be obtained through foods that are rich with these fats. The oil that is in the salmon has EPA and DHA in ready form and eating it can easily absorb this compound that is beneficial to brain function. Consuming these good fats regularly helps in improving heart health, reduce inflammation and can even combat depression by improving overall mood. Salmon also contains a high level of calcium that promotes healthy bones, niacin, phosphorous, vitamins B6 and B12 and magnesium. Aside from the goodness that you can get from the salmon in this dish, you can also benefit from the leafy greens that are in this dish which are loaded with vitamin C, calcium and fiber that our body needs every day. These are the more fantastic reasons to start up your habit of including fish into your diet and with this terrific recipe of seared whole grain mustard with white wine caper sauce, we will guide you step by step in cooking this dish the right way.
Pan Fried Whole Grain Mustard Salmon With Wine Orange Caper Sauce
- 4 broccolini
- 1 squash cut into wedges
- 1 cups rocket leaves
- 2 fillets fresh salmon. 5.5 oz (160 g) each
- 1 tablespoons mustard seeds
- 1 tablespoons oregano
- 1 tablespoon oil
- 2 lemon wedges
- Sea salt and crushed pepper (for seasoning)
ORANGE CAPER SAUCE
- 1 tablespoon butter
- ½ onion, finely chopped
- ½ teaspoon black peppercorn
- ½ cup dry white wine
- 1 orange juice
- ½ tablespoon capers, drained
- 3 tablespoons crème Fraiche
Make the orange caper sauce
1. Melt the butter then add the onion, saute over a medium heat until the onion is lightly browned. Add peppercorn to the pan, then pour in the wine.
2. Simmer gently for 15 minutes or until the wine reduces and thickens.Strain the wine mixture into a clean pan
3. Put the clean pan to the heat, add the capers and orange juice and heat through the sauce to reduce again for 5 minutes. Lower the heat and gently stir in the creme fraiche. Use a whisk to make the sauce smooth, then season to taste
4. Keep the sauce warm until serve
Prepare the salmon and vegetables
Meanwhile simmering the sauce, marinate the salmon
1. Remove the skin and any bones from the salmon
2. Combine the mustard seeds, oregano, sea salt, pepper, and press into the salmon to coat both sides
3. Prepare boiling water in a saucepan and keep going over low heat
After making the sauce
4. In a non-stick frying pan over medium heat add the oil and cook the salmon for 2-3 minutes on each side or until the salmon is mostly opaque with a rosy center
5. When the salmon is ready, plunge squash, broccolini in boiling water over the high heat
6. Arrange the rocket leaves on the plate, serve the salmon over the leaves, take out squash, broccolini, put it on the sides of the salmon with a lemon wedge. Finish with the white wine orange caper sauce on top. Serve immediately
Amount Per Serving
% Daily Value
Total Fat 21.4 g
Saturated Fat 6.7 g
Cholesterol 100 mg
Sodium 241 mg
Total Carbohydrates 20.8 g
Dietary Fiber 6.2 g
Sugars 8.7 g
Protein 44.4 g
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
How was your experience in making this dish? Did you have a blast doing it? In case you have questions about this recipe, you can always type it in the comment box and we will be glad to answer all your queries. You can also share this dish with your friends and relatives or if you know of someone also looking for healthier food to cook, share this with them by clicking that share button. Watch out for more healthy, delicious and exciting recipes on my food blog.