Equipment
Ingredients
Salmon
- 2 salmon steaks, bone-in
Mustard-Lemon Marinade
- 30 g dijon mustard
- 15 g whole grain mustard
- 30 ml lemon juice, freshly squeezed
- 30 ml olive oil
- 1 garlic, minced
- 5 g fresh dill, finely chopped
- 3 g kosher salt
- 1 g black pepper, freshly cracked
Frying
- 15 ml avocado oil
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 638 kcal
- Protein
- 42 g
- Carbohydrates
- 4 g
- Fat
- 50 g
- Fiber
- 1 g
- Sugar
- 1 g
- Sodium
- 958 mg
- Saturated Fat
- 9 g
- Monounsaturated Fat
- 24 g
- Polyunsaturated Fat
- 10 g
- Cholesterol
- 110 mg
- Potassium
- 806 mg
- Calcium
- 55 mg
- Iron
- 1.7 mg
- Magnesium
- 58 mg
- Phosphorus
- 487 mg
- Zinc
- 0.8 mg
- Vitamin A
- 126 mcg
- Vitamin C
- 16 mg
- Vitamin D
- 22.0 mcg
- Vitamin E
- 9.3 mg
- Vitamin K
- 11 mcg
- Vitamin B6
- 1.3 mg
- Vitamin B12
- 6.5 mcg
- Thiamin
- 0.43 mg
- Riboflavin
- 0.31 mg
- Niacin
- 17.4 mg
- Folate
- 59 mcg
- Water
- 147 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
In a mixing bowl, whisk together the Dijon mustard, whole grain mustard, lemon juice, olive oil, minced garlic, fresh dill, kosher salt, and black pepper until completely emulsified.
Place the salmon steaks in a shallow dish and pour the marinade over them, ensuring all sides are well coated. Let marinate at room temperature for 30 minutes.
Heat the avocado oil in a large skillet over medium-high heat until it shimmers and lightly smokes.
Remove the salmon steaks from the marinade, letting any excess drip off to prevent burning in the pan. Carefully place the steaks in the hot skillet and sear undisturbed for 4 minutes per side.
Remove the salmon from the pan once the internal temperature reaches 63 degrees Celsius (145 degrees Fahrenheit). Transfer to a plate and let rest for 5 minutes before serving.
Chef's Notes
- Bringing the salmon to room temperature during the marinating process ensures even cooking from edge to center.
- Leaving the marinade slightly textured by using whole grain mustard encourages better crust development in the pan.
- Always use a high smoke point oil like avocado or grapeseed oil for searing fish to avoid bitter flavors from burnt oil.
- Salmon steaks contain the central bone and belly flaps, which offer a richer flavor and help keep the meat moist compared to standard fillets.
Storage
Refrigerator: 2 days — Store in an airtight container.
Reheating: Gently pan-fry over low heat or microwave at 50 percent power to avoid drying out the fish.
Troubleshooting
Salmon is dry and tough.
Cause: Overcooking or leaving in the pan past the target temperature.
Fix: Cannot be fixed, but can be flaked into a salad and mixed with a creamy dressing to add moisture.
Prevention: Use a digital meat thermometer and pull the salmon off the heat just before it reaches 63C, allowing carryover cooking to finish the job.
Crust burns before the inside is cooked.
Cause: Pan was too hot or too much marinade was left on the fish.
Fix: Reduce heat immediately and cover the pan to steam the interior, or transfer to a 180C oven to finish cooking gently.
Prevention: Wipe off excess marinade before frying and monitor pan temperature, lowering to medium if the oil smokes heavily.
Cultural Context
Mustard and lemon are a classic pairing in French bistro cooking. They serve a functional culinary purpose: cutting through the rich, oily texture of salmon with bright acidity and sharp pungency, creating a perfectly balanced bite.
