Baked Salmon with Mustard-Dill Sauce

Baked Salmon with Mustard-Dill Sauce

Today we have a WINNING recipe for you so that you can WIN in your nutrition and WIN in life!

Today’s WINNING recipe to meet Coach JC’s 10 WINNING Habits is Baked Salmon with Mustard-Dill Sauce. Where are my healthy fats? Where is my lean protein?


For the Salmon:

3 tablespoons fresh lemon juice
1½ tablespoons extra virgin olive oil
3 tablespoons chopped fresh dill
Sprinkle of salt and freshly ground pepper
4 skinless center-cut salmon fillets, about 6 ounces (180 g) each, rinsed and patted dry with paper towels

For the mustard-dill sauce:

2 tablespoons Dijon mustard, or to taste (certified gluten-free if necessary)
2 teaspoons whole-grain Dijon mustard, or to taste (certified gluten-free if necessary)
¼ cup (60 ml) fat-free sour cream
1 teaspoon extra virgin olive oil
3 tablespoons finely chopped fresh dill
Pinch of sugar
Salt and freshly ground pepper, to test


To marinate the salmon, combine all of the marinade ingredients in a Pyrex baking dish and mix well, then add the salmon and turn to coat evenly with the marinade. Cover and refrigerate for at least 1 hour and up to 6 hours.

To make the sauce, combine all of the ingredients in a small bowl and mix well. Cover and refrigerate.

Center an oven rack and preheat the oven to 400°F (200°C).

Place the salmon skinned side down on a foil-lined baking sheet with sides. Bake for 10 to 15 minutes, depending on the thickness, until cooked through when flaked with the tip of a knife in the thickest part of the flesh. (There is no need to turn the fish, but you can if you want to.)

Transfer the salmon to individual plates or a serving platter and evenly divide the sauce over the top, or serve it on the side.

NOTE: To broil the salmon, line a baking sheet with foil and lightly grease the foil. Place the salmon fillets skinned side up on the baking sheet and broil under high heat until cooked through, turning once. The time will depend on the thickness of the salmon and your broiler: 8 to 10 minutes is the norm. The fish should be cooked through when flaked with the tip of a knife in the thickest part.

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  • Coach JC
  • Meet Coach JC

    "If you want to WIN more in life you are in the right place my friend! I am blessed and privileged everyday to help people WIN more in life.

    I got my start as the youngest Director of Strength & Conditioning at the Division I level at Oral Roberts University and have been blessed to COACH professional athletes from the NFL, NBA, MLB, MLS, and WNBA through Dynamic Sports Development. As an ENTREPRENEUR I then started Bootcamp Tulsa to help women WIN in their Fitness, Nutrition & in Life. On a daily basis I now run our Non-Profit, 501 (c) (3), Fit First Responders serving those that serve us everyday, our Police Officers, Firefighters, Medics and national Guard.

    If I'm not helping people WIN through my Performance Coaching you will find me motivating people on stage through my MOTIVATIONAL SPEAKING in churches, companies, universities and athletic organizations. I even took some of that motivation and combined it with a winning game plan to author a few books. I love helping people WIN but there is nothing I'm more passionate about then being a FATHER to my beautiful daughter and a HUSBAND to my hot wife."