In an effort to eat my way out of apathy (should work, right? right?), I've been trying to incorporate more fish into my diet. Gotta tell you that fish is not my most favourite thing, but I'm learning, and since I count shellfish in this total-fish-eaten tally, it's been pretty good really. Oysters and lobster and mussels and shrimp - to me, those are the most delicious items the ocean has to offer. But for diet-based doses of omega-3s, you have to go for the oily fish, so that means salmon once or twice a week. I like wild Pacific salmon best, but you do you - I'm not going to recommend one ocean over the other.
This is a super easy recipe. You may not even call it a recipe. But it is tasty.
Preheat oven to 425
2 tablespoons grainy mustard
3 tablespoons olive oil
Juice of half a lemon
1-2 minced garlic cloves
Dried chili flakes, to taste (I like to take a half a dry chili pepper and whir it around in my spice grinder - which is actually a coffee grinder - I think they taste better when they don't sit around in flake form)
Salt and pepper
1 teaspoon of dijon mustard if you're really super keen on mustard
1 big salmon filet - like a side of salmon, if you will - skin on one side
Another 2 tablespoons olive oil
First, mix the mustard, the olive oil, the lemon, the chili, and the salt and pepper together to make a paste. Set aside.
Next, you can line a baking pan with foil or just leave it foil-less. Drizzle the rest of the olive oil onto the pan/foil where you're going to be placing the fish. I like to paint it into a uniform oil glaze with a pastry brush, but the value of that is debatable. Place the fish skin-side-down onto the pan. Grab the mustard paste and spoon it out onto the salmon. Then, take a pastry brush or whatever you have around and make sure the paste covers the entire fleshy surface of the salmon. An even coating ensures a good end result.
Throw the pan into the oven and let the fish cook for about 15 minutes. Fish is finicky so I'm not going to really give a proper time for it. You know it's done if you stick a fork in, rotate it, and the fish flakes readily. Because I like a bit of texture, sometimes I put the broiler on for a couple of minutes at the end to make the coating slightly crisp.
Serve with something green to maximise the benefits of the omega-3s - some sauteed garlic spinach, or asparagus or broccoli or whatever.