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This is a great week-day option as it relies mostly on ingredients you can keep stocked in your kitchen, and the preparation is super simple, so you can be from kitchen to table in less than 20 minutes.

PREP TIME:  3-5 min

COOK TIME:  15 min


  • 4 pieces of salmon (6 oz/175 g each)

  • Salt & pepper to taste

  • 4 cloves garlic, diced

  • 2 Tbsp (30 ml) Dijon mustard

  • 2 Tbsp (30 ml) honey

  • 1 tsp (5 ml) dried dill

  • 2 Tbsp (30 ml) olive oil (1 for the rub, 1 for pan-searing)

  • ½ cup (120 ml) dry white wine




1)  Preheat oven to 350F/180C


2)  Salt and pepper the salmon on the top side and place in an oven-proof dish.


3)  Mix 1 Tbsp of olive oil with garlic, honey and mustard and rub mixture into the top side of the salmon using the back of a spoon.

4)  Pour the wine into dish around the salmon pieces, taking care not to pour it over the salmon and wash away the rub.


5)  Heat a pan on med-high heat, add remaining 1 Tbsp of oil and sear the salmon (top side down) for 1-2 minutes, untill golden.


6)  Remove the salmon from the pan and place onto a plate.


7)  Pour the wine from the baking dish into the pan, reduce heat to medium and cook for 1 minute to deglaze the pan and reduce the wine a bit.


8)  Pour the pan sauce over the salmon and place the salmon in the preheated oven for 8-10 minutes, until the white protein starts to bubble and leak out the sides.




This salmon pairs well with green beans, asparagus or broccoli, all of which cook quickly so you can make those while the salmon is in the oven.


It's also nice with Brussels sprouts, but they take a bit longer to cook, so get your sprouts started first.


It's all yummy, so whatever you chose, it's always good to get some green on the plate!


Click below to see the start-to-finish process and explanations.

Recipe & Photo Credit:  Cathy Menees

Video Credit:  Hannah Menees



Go for wild salmon whenever you can, and make sure it's sourced from a sustainable supplier.


It's important to pour the wine into the dish on the sides, and not OVER the fish for 2 reasons:  1) pouring it over the fish can wash away some of the topping 2) your pan will splatter more when the wine meets the hot oil.


The cooking time will vary by the thickness of your salmon filets.  The best test of ‘doneness’ for salmon is when the white protein starts to bubble and leak out the sides (see photo).  Before that, it’s under cooked.  After that, it’s dry.  So be watchful.  You’ll get a feeling for it the more you do it!



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