Easy Baked Salmon with Maple Mustard Glaze (Omega-3 Rich)

For a high-impact, low-effort protein dish, this recipe is a “Gold Standard” choice. It utilizes healthy Omega-3 fats paired with a glaze containing zero refined sugars. From an expertise perspective, the secret to professional-grade glazed salmon is “surface caramelization” via a two-step application. By applying the glaze halfway through the baking process rather than at the beginning, we create a tacky, sweet-and-savory crust without burning the sugars in the maple syrup.

Recipe Details

Prep Time: 5 Min
Cook Time: 15 Min
Total Time: 20 Min
Yield: 2 Servings
Calories: 345 kcal per serving

Ingredients:

The Foundation

2 Salmon Fillets (Approx. 6 oz each, center-cut is best)
1 tbsp Avocado Oil (High-heat base)
1/2 tsp Sea Salt & 1/4 tsp Black Pepper

The “Gold Standard” Glaze

1 tbsp Real Maple Syrup (Grade A Dark for depth)
1 tbsp Dijon Mustard
1 tsp Whole Grain Mustard (For professional texture)
1/2 tsp Garlic Powder

The Finishing Touch

Fresh Thyme or Parsley, chopped
Lemon Wedges
Optional: Pinch of Red Pepper Flakes

Preparation Steps:

1. The Professional Prep

Preheat oven to 400°F (200°C). Line a baking sheet with parchment.
Technique: Pat the salmon fillets completely dry with a paper towel before oiling and seasoning. This is necessary to ensure the glaze adheres to the fish rather than sliding off.

2. The Glaze Emulsion

In a small bowl, whisk together the maple syrup, Dijon mustard, whole grain mustard, and garlic powder.
This creates an emulsion that provides both sweetness and a sharp, savory bite.

3. The Two-Step Bake

Bake the unglazed salmon for 8 minutes.
Remove pan and generously brush the glaze over the top. Return to oven for an additional 5–7 minutes. This method prevents the sugar from burning while ensuring a thick, glossy coat.

4. The Caramelization Finish

Optional: Turn on the broiler for the last 60 seconds.
This caramelizes the maple syrup, creating a “Gold Standard” charred edge. Garnish with herbs and lemon.

Expert Tips:

Doneness Check: The salmon is perfect when it reaches an internal temperature of 145°F (63°C) or flakes easily with a fork.
Consistency Fix: If your glaze seems too thin, whisk in an extra half-teaspoon of Dijon mustard. The mustard acts as the thickening agent to prevent runoff.