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Steamed Salmon and Asparagus with Mustard Dill Sauce

This is a quick and easy way to have a nutritious meal in minutes and gives you another way to enjoy the benefits of salmon with this great tasting, healthy sauce. The recipe for the mustard dill sauce will most likely exceed your need for this particular meal. However, it stores for several days and can be used on many dishes. You will find it a favorite staple in the refrigerator.

Steamed Salmon and Asparagus with Mustard Dill Sauce Prep and Cook Time: 20 minutes

Ingredients:
1 lb salmon filet,skin and bones removed and cut into 4 pieces
1 + 1 TBS fresh lemon juice
2 bunches asparagus, bottom fourth removed
1 TBS extra virgin olive oil
salt & white pepper to taste

Mustard Dill Sauce
4 oz silken tofu
1 TBS prepared mustard such as Dijon
4 TBS fresh dill chopped
1 TBS honey
2 TBS fresh lemon juice
cup water
tsp salt
tsp white pepper
2 TBS extra virgin olive oil

Directions:


  1. Bring lightly salted water to a boil in a steamer with a tight fitting lid
  2. While water is coming to a boil, put all sauce ingredients except olive oil in a blender and begin to blend on high speed for about a minute. While blender is running drizzle olive oil in a little at a time. Set aside.
  3. Rub salmon with lemon juice and season with salt and pepper.
  4. Cut ends off asparagus. When water is at a full boil place asparagus in steamer basket, cover, and cook until asparagus is tender, about 3-5 minutes, depending on thickness. Remove from steamer, toss with 1 TBS lemon juice, 1 TBS olive oil, salt and pepper.
  5. Rub salmon with 1 TBS lemon juice and season with a little salt and pepper.
  6. Place salmon in the same steamer basket and steam until pink inside, about 3-4 minutes. Place salmon on a plate and pour desired amount of sauce over it and the asparagus.

    Serves 4

    Serving Suggestions:
    Serve with

Healthy Cooking Tips: Healthy Cooking Tips:
Because thickness of asparagus varies so much it is best to check for doneness instead of just relying on timing. The timing in this recipe is approximate. You want it to bend and feel tender but still crisp in the center. Over cooked asparagus will look dull and the dish will lose its freshness. Choose salmon filets from the thickest part of the fish. They will remain moist. Check for doneness by inserting the tip of a knife into the thickest part of the filet. Salmon is best, cooked medium. This means it is still pink in the center. It will be nice and moist cooked this way. Remove it from the steamer when it is cooked slightly less than desired, as it will continue to cook slightly. Adding the olive oil a little at the end of blending the sauce will emulsify it. If, for some reason it breaks and has a rough texture, you can add a TBS of water, and it should smooth out.

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

Steamed Salmon and Asparagus
1.00 serving
488.04 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
tryptophan 0.45 g 140.6 5.2 excellent
vitamin D 493.29 IU 123.3 4.5 excellent
omega 3 fatty acids 2.53 g 101.2 3.7 excellent
vitamin K 80.40 mcg 100.5 3.7 excellent
selenium 66.78 mcg 95.4 3.5 excellent
vitamin B12 (cobalamin) 5.09 mcg 84.8 3.1 excellent
protein 40.51 g 81.0 3.0 excellent
vitamin B3 (niacin) 15.89 mg 79.5 2.9 excellent
folate 312.07 mcg 78.0 2.9 excellent
vitamin C 41.39 mg 69.0 2.5 very good
phosphorus 632.38 mg 63.2 2.3 very good
magnesium 207.78 mg 51.9 1.9 very good
vitamin B6 (pyridoxine) 0.96 mg 48.0 1.8 good
vitamin A 2036.59 IU 40.7 1.5 good
vitamin E 7.71 mg 38.5 1.4 good
potassium 1306.94 mg 37.3 1.4 good
manganese 0.58 mg 29.0 1.1 good
vitamin B2 (riboflavin) 0.48 mg 28.2 1.0 good
vitamin B1 (thiamin) 0.38 mg 25.3 0.9 good
copper 0.50 mg 25.0 0.9 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for Steamed Salmon and Asparagus with Mustard Dill Sauce

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