Wednesday, March 28, 2012

Skinnytaste's Grilled Garlic Dijon Herb Salmon (It's a Dukan recipe!)

Skinnytaste's Grilled Garlic Dijon Herb Salmon

Wow, we LOVED this!

If we remember correctly, Dijon mustard is ok during Attack.  This recipe came from one of our favorite lowfat recipe blogs, Skinnytaste.   While not all of Skinnytaste's recipes are easy to Dukan, quite a few of them are and there are a lot of them that fit into Consolidation or you could have them as a lower fat Celebration meal.

We found this recipe, thought it sounded good but we didn't realize it would be this good :-)  Oh, forgot to mention...on Thursday we discussed how we keep forgetting to have our Pure Protein day.  There are weeks we plan for it, then something happens and we push it back, push it back again until it's been forgotten.  So, the female half decided she would play catch up and have about 4 Pure Protein days in a row.  The male half's weight has been good, so he's only doing 2 Pure Protein days.  This is how this recipe was chosen, as part of our weekend of Pure Protein days.

NOTE: the asparagus in the photos are for the male half :-)

We're definitely making this again.

Serves 2 (as a Pure Protein meal)
Prep Time: 5-10 minutes
Cook Time: about 10 minutes

4 garlic cloves
1 tsp. dried Herbs de Provence (if you don't have any, you can make your own following this recipe)
1 tsp. red wine vinegar
1 tsp. olive oil (optional, we left it out)
2 T. Dijon mustard
1 lb. salmon fillets, 1" (we had a couple 1" and a couple about 1/2")
kosher salt and pepper to taste
lemon wedges for serving

Using a mortar and pestle or mini food processor, mash garlic with herbs, vinegar, oil if you are using it and Dijon mustard until it becomes a paste.  We didn't have either kitchen tool so we minced the garlic and herbs up really well first.  Set sauce aside.

Season salmon with a pinch of salt and pepper.  Heat a grill pan or grill over high heat until hot.  Spray pan with a little bit of non-stick spray and reduce heat to medium-low.  Place the salmon on the hot grill pan and cook without moving for 4-5 minutes (we cooked ours until it was just over 50% done).  Turn and cook the other side for an additional 3-4 minutes spooning on half of the garlic sauce evenly.

Turn and cook one more minute spooning the other side of the fish with remaining sauce.  Turn once again and let the fish finish cooking about one minute.  Fish cooking time should be approximately 9-10 minutes per inch.  If your fish is thinner, reduce the total cooking time.  We prefer our salmon slightly undercooked, so we cooked it for about 8 minutes or so.

Serve with lemon wedges.  The male half had his with brown rice and asparagus grilled in the same pan with the same sauce and some kalamansi (similar to lemon).    We're thinking about using this sauce on our meatloaf...well, the female half would like to, but the male half doesn't care for mustard...although he did like this recipe!

Enjoy...we sure did!


  1. I tried this recipe last week and it was amazing! Will definitely make it again, maybe with tuna next time.

    1. Thanks...glad you enjoyed it. Good idea on the tuna...let us know how it turns out!