Honey Mustard Salmon: Chock Full o’ Omega-3’s

by Wendy Copley on October 13, 2011

I’ve known Omega-3’s are good for you for a number of years, but I must confess that until recently, the how’s and why’s haven’t really been on my radar. When I started working with Horizon Dairy as a community leader in their Healthy Families Community they gave me a quick lesson on why these fatty acids are so important. Here’s a short overview of what I learned:

There are 3 types of omega-3’s: ALA, EPA and DHA. DHA is considered to be one of the most important of the Omega-3’s and is a major structural fat in the brain and eyes. Consuming food rich in DHA — mainly fish and fortified foods like milk and eggs — contributes to brain and eye health.

Here’s the thing that really got my attention though — most adults only get about halfof the recommended amount of DHA per day (160 mg), but the average child only gets 12% of the recommended amount. Sheesh!

I buy fortified milk and eggs as a matter of course, but I’m sure my family still isn’t getting enough DHA most days so I’ve resolved to make fish a more frequent part of our diet going forward. Here’s one recipe that we all enjoy: Honey Mustard Salmon. It’s based loosely on a recipe from Aviva Goldfarb’s wonderful cookbook SOS! The Six O’Clock Scramble to the Rescuethat I’ve tweaked a bit over the past few months to suit my family’s taste.

Honey Mustard Salmon


  • 1 1/2 lbs. salmon filet
  • 1 1/2 tablespoons grainy mustard
  • 1 1/2 tablespoons mayonnaise
  • 1/2 teaspoon honey
  • 1/3 cup panko (or regular) breadcrumbs


Preheat oven to 450 degrees. Spray a baking dish large enough to hold the fish with spray oil, then place fish in the dish skin side down.

In a small bowl, mix mustard, mayonnaise, and honey. Spread evenly over the top of the fish. Sprinkle the bread crumbs over the top.

Bake for 10-20 minutes (depending on the thickness of your filet) until salmon is cooked to your liking.

Share how you sneak Omega-3’s into your family’s diet for a chance to win a $500 Grocery Shopping Spree!

DHA belongs to a category of healthy fatty acids known as Omega-3’s. DHA is a major structural fat in the body, and has been shown to support brain, heart and eye health. Not only is DHA found in foods like salmon and eggs, but it can also be found in Horizon® Organic Milk enhanced with DHA Omega-3. Learn more about Horizon’s commitment to healthy families at https://www.horizondairy.com/everyday-nutrition/dha-omega-3/

This is a sponsored conversation written by me on behalf of Horizon. The opinions expressed by me do not necessarily reflect the view of the Horizon Organic brand.

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