By Dianne Bunis

This updated dish gets a heart-healthy makeover for Valentine's Day. Serve with or without dill sauce, add rice and steamed vegetables to complete meal. Since farmed salmon has higher levels of contaminants, select fresh organic or wild for a healthy dose of omega-3 fatty acids EPA and DHA, your heart will love you for it.

Mustard Crusted Salmon

Serves 4


2 pounds of organic salmon fillet, center-cut (1-inch thickness), cut into 4 equal portions

1/2 cup Dijon mustard

Panko breadcrumbs, regular or gluten-free

Dill, dried

Sea salt, freshly ground black pepper


Preheat oven to 400°F.

Rinse and pat dry salmon strips, set skin-side down into a foil lined baking pan that has been coated with canola cooking spray.

Place mustard into a small bowl, then spread an even layer of mustard onto the top of each strip of salmon. Next, sprinkle breadcrumbs, followed by dill, salt and pepper.

Bake salmon for 10-12 minutes, check center, you want the outside to flake but inside rare. If fish is too rare, add another 3 minutes, careful to not over cook.

Turn on broiler and broil salmon for 5 minutes so breadcrumbs are golden and crusty, careful not to burn.

Serve with plain or with dill sauce.

Dill Sauce

Combine all ingredients in a small bowl:

1/2 organic nonfat plain greek yogurt

2 scallions, thinly sliced

1 tablespoon lemon juice

1 tablespoon dried dill

Freshly ground pepper, to taste