Mustard-Marinated Salmon/Chicken/Tofu

Salmon is one of my favorite foods, and it’s one of the healthiest. Filled with protein, healthy fats, and vitamins/antioxidants, it’s a great choice for a post-workout meal. I have put salmon in tacos, salads, pastas, etc., but I especially like it baked in a marinade. This marinade keeps protein juicy as it cooks and it’s packed with flavor. It’s also super-simple to prepare and cooks quickly, so it’s a great and healthy meal for busy nights.

For this marinade, I use:

  • Mayonnaise (I prefer avocado oil or olive oil mayo)
  • Dijon mustard
  • Olive oil
  • Lemon juice
  • Hot sauce
  • Onion powder, garlic salt, paprika, cayenne, and black pepper

The amount of ingredients you will use depends on how much you plan to make. I usually make about 1-lb or a little less of my choice of protein. I chop the salmon, chicken, or tofu into cubes. Then, I start by using 2-3 tablespoons of mayo, 2-3 tablespoons of mustard, 1-2 tablespoons of olive oil, juice of 1/2-1 large lemon, and around a teaspoon or so (to taste) of each of the hot sauce and seasonings. I whisk all of the items together and then pour it over the protein (gently mix it together with a wooden spoon to make sure it’s coated evenly) and let it marinate for about 1 hour. You can also let it marinate overnight.

I set the oven to 400 degrees and bake the protein uncovered for 20-30 minutes. You can use a sheet tray or baking dish. Then, I add it to a frying pan and cook it for about 7 more minutes to a golden brown to crisp it up.

Tonight, I served the marinade alongside steamed broccoli, Trader Joe’s grilled cauliflower, and a scoop of mashed avocado with lime juice and salt. This was an easy dinner that I felt good about putting into my body after an intense workout with my new heavy resistance bands!

I’m always looking for new recipes and marinades to try, and I love passing along my own random concoctions. What are your favorite marinades, and what do you use them with?

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s