Dijon Salmon

You can use frozen salmon filets for this Salmon Dijon recipe, but be sure they are completely thawed before using. The best way to thaw the fish is in the refrigerator overnight, so plan ahead.

Prep Time: 10 minutes

Nutrition Facts

Serving Size: 1 salmon filet (4 ounces raw)

  • Calories 330
  • Carbohydrate 13 g
  • Protein 28 g
  • Fat 18 g
  • Saturated Fat 2.8 g
  • Dietary Fiber 2 g
  • Cholesterol 80 mg
  • Sodium 490 mg

This Recipe Serves 4


2 pieces whole wheat bread (2 grams of fiber or more per slice)
1/4 cup parsley, chopped
2 tablespoons olive oil
1/4 cup Dijon mustard
2 garlic cloves, minced or grated
1/4 cup onion, minced
1 tablespoon Splenda Brown Sugar Blend
4 4-ounce skinless salmon filets
1/2 teaspoon salt (optional)
1/4 teaspoon ground black pepper
Cooking spray


  1. Preheat oven to 375 degrees.
  2. Toast the whole wheat bread and then place the toast and chopped parsley in a food processor and pulse to make bread crumbs. Do not over mix.
  3. In a medium bowl, whisk together olive oil, Dijon mustard, garlic, onion and Splenda Brown Sugar Blend.
  4. Season each side of the four salmon filets with salt (optional) and pepper.
  5. Coat a baking sheet with cooking spray. Place salmon filets on baking sheet and divide the Dijon mixture evenly among each filet. Sprinkle the top of each filet evenly with whole wheat breadcrumbs.
  6. Bake the filets for 15 minutes or until salmon is tender and flakes with a fork.

MAKE IT GLUTEN-FREE: To make this recipe gluten free, omit breadcrumbs (just used minced parsley) and also verify that the other ingredients that you are using are gluten-free.

How Many Calories?

Calculate the number of calories you should eat each day to maintain your present body weight:

Please select an option before you continue.
Calculate My Calories

I don't do any physical activity other than what I need to do for my usual activities, such as going to work or school, grocery shopping, or doing chores around the house.

I do some moderate exercise every day in addition to doing my usual activities. For example, I walk about 1.5 to 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's moderately active.

I am very active every day in addition to doing my usual activities. For example, I walk more than 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's very active.

How Many Calories?

This number estimates how many calories you should eat per day to keep your body weight where it is now.

If you want to lose weight, you may need fewer calories. You should talk with your health care team for more personalized recommendations, but this calculator can help to get you started.

Calculate My Calories

*Estimates are rounded to the nearest 200 calories. An individual's calorie needs may be higher or lower than these average estimates. Developed from the 2010 US Dietary Guidelines for Americans.

Bonus Dessert Recipe

Our Lemony Fruit Cups are a fresh, sweet dessert, perfect for Valentine's Day - because you deserve a treat on special occasions!

See Recipe