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A close-up of a beautifully plated seafood dish featuring salmon, cherry tomatoes, and mustard seeds.
Stovetop~25 minComplexity

Honey Mustard Salmon with Summer Vegetable Salad

This Honey Mustard Salmon with Summer Vegetable Salad delivers 2g protein and 189 calories per serving—best suited as a low-calorie side or light lunch option. Quick-preps 6 servings on the stovetop with minimal hands-on time. Useful for cutting days when you're in a calorie deficit but need variety in your rotation.

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Ingredients

6 servings
  • Salmon
  • Mustard, Dijon(60g)
  • Honey(30g)
  • Garlic
  • ¾ teaspoon kosher salt
  • Paprika, Smoked(5g)
  • Freshly Cracked Black Pepper, To Taste
  • Olive oil(60g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Orange Zest(5g)
  • Lemon Juice, Fresh(15g)
  • Honey(15g)
  • ¾ teaspoon kosher salt
  • ½ teaspoon freshly cracked black pepper
  • Zucchini
  • Squash, Yellow Summer
  • Tomato, Cherry
  • Green Onion (Scallion)(60g)
  • Pea Tendrils Or Micro Greens, (Optional)
  • Pine Nuts(60g)

Instructions

  1. 1Pat the salmon dry and divide evenly into 6 portions. In a small bowl, whisk together the Dijon Mustard, honey, minced fresh garlic, smoked paprika, salt, and pepper until smooth.
  2. 2Heat olive oil in a large skillet over medium-high heat for 1–2 minutes until shimmering. Place the salmon skin-side down in the skillet and cook for 4–5 minutes until the skin is crispy and golden brown.
  3. 3Flip the salmon carefully and spread the honey mustard mixture evenly over each fillet. Cook for 3–4 minutes more until the salmon is opaque throughout and flakes easily with a fork, or until internal temperature reaches 145°F. Transfer to a plate.
  4. 4In the same skillet over medium-high heat, add the zucchini and yellow summer squash cut into half-moons. Cook for 3–4 minutes, stirring occasionally, until just tender-crisp and lightly golden at the edges.
  5. 5In a small bowl, whisk together fresh lemon juice, orange zest, olive oil, honey, salt, and pepper until fully incorporated.
  6. 6Transfer the cooked zucchini and squash to a large bowl. Add the cherry tomatoes and sliced green onions, then pour the lemon-honey dressing over the vegetables and toss gently until evenly coated.
  7. 7Divide the honey mustard salmon evenly into 6 airtight containers while hot. Top each portion with the summer vegetable salad and scatter pine nuts over the top.
  8. 8Seal containers and refrigerate for up to 4 days.

Nutrition — Per Serving

189

calories

2g

protein

17g

fat

Carbohydrates
10g
Saturated fat
1.4g
Sodium
123 mg
Dietary fiber
1.1g

6 servings per batch · ~52g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Honey Mustard Salmon with Summer Vegetable Salad have per serving?

Each serving provides only 2g of protein and 189 calories with 17g fat and 10g carbs. This is primarily a vegetable and fat-based dish with minimal protein contribution.

How long does Honey Mustard Salmon with Summer Vegetable Salad take to prep?

Quick prep on the stovetop with 6 servings makes this a fast assembly meal, though portions are small. You can have this ready in under 15 minutes total from start to plate.

Is Honey Mustard Salmon with Summer Vegetable Salad good for fat loss?

At 189 calories and only 2g protein per serving, this recipe is too light to function as a primary meal for fat loss. It works best as a low-calorie vegetable side that you'd pair with a separate lean protein source.

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