Honey Dijon Wild-Caught Salmon

Today I’d like to share with you one of my favorite go-to meals.  In fact, it’s probably my favorite go-to meal at the moment.  What is a go-to meal you might ask?  I would define it as a meal that has these three basic elements:

  1. It’s super quick and easy.  For me, that means I can put it together in 10 minutes or less and it takes absolutely no brainpower.
  1. I always have it on hand.  For example, it’s already in the freezer or it’s something I always pick up during a weekly grocery shopping trip.
  1. It’s healthy.


In other words, it’s a meal I can put together after a day where all hell breaks loose and I’m left with nothing more than the mental capacity of a rock. 

Or, if I just run out of time.  

I don’t know about you, but I’m way more likely to eat something that doesn’t do me any good (from a health and fitness perspective) when I’m pressed for time.  And, when you find yourself short on time often, having go-to meals is a must.

I keep a supply of frozen wild-caught salmon and a bag of frozen broccoli in my freezer at all times for these very moments.  Of course, I do prefer fresh salmon and broccoli, but when you’re out of time…you’re out of time, and that’s the point.

The real beauty of this meal is its simplicity.  As I previously mentioned, you can put it all together in under ten minutes.  Add to that cooking time and you’re looking at under 25 minutes total.

Sometimes we’ll have some brown or wild rice alongside it, but much of the time, it’s just the salmon and broccoli.  If you opt for the rice, just make sure to get it going ahead of time as that can take between 30-50 minutes to cook.

Oh, and one more thing.  It’s really good!  It doesn’t taste like something you just threw together in a few minutes – a major bonus as far as I’m concerned.



  • 2 – 4-8 ounce wild-caught salmon filets
  • Raw honey (local if available)
  • Dijon mustard
  • Fresh rosemary, minced
  • Sea salt and black pepper



  • Preheat oven to 400 degrees.
  • Oil the bottom of a baking pan with olive oil and place salmon filets skin-side down.
  • Combine two-thirds parts dijon mustard with one-third part honey in a small bowl and mix well with a spoon – eyeball enough to cover the entire surface of your salmon filets.  
  • Taste and decide if you’d like to add more honey or more dijon mustard.  I tend to go with the above ratio, but it’s strictly personal preference. 
  • Brush or spoon the honey mustard mixture over the salmon filets.
  • If I have fresh rosemary on hand, I’ll mince some up and sprinkle it over the filets.  If not, I just skip it.
  • Grind sea salt and black pepper over the top to taste.
  • Place in oven and bake for 10-15 minutes (dependent upon the thickness of your filets).



*One final note for those of you with dogs.  After Stacy and I are finished eating, I’ll take the remaining salmon skins and either cook them up in a frying pan or throw them on the grill (if I happened to grill the salmon).  When the skins start to get crispy, remove them from the heat and allow to cool.  Then give them to your pups for a treat.  If your dogs are anything like mine, they will lose their minds with delight!