This Heart-Healthy Salmon Recipe Is a Must-Try for Spring

As the weather warms up, it’s ideal to keep meals light and fresh while maintaining a healthy and balanced diet. Salmon is one such food option that checks off all the above. Plus, it’s not only a great source of protein, vitamin B12, omega-3 fatty acids and tryptophan (an essential amino acid that supports the production of serotonin, also known as the “happy hormone”), but it pairs perfectly with refreshing vegetables and salads, too.

Flaunting a slew of health benefits, like supporting cardiovascular and cognitive health, this nutrient-packed superfood is a necessary addition to your spring and summer diet. Get started with this simple yet delicious recipe for Mustard & Coriander-Crusted Salmon With Watercress.

Serves 4 

• 1 tablespoon coriander seeds
• 1 tablespoon mustard seeds
• Pinch of crushed red pepper flakes
• 1 ¼ pounds skinless wild salmon fillet, in 1 piece
• Salt and freshly ground black pepper
• 1 tablespoon plus ½ teaspoon Dijon mustard
• 1 tablespoon plus 1 teaspoon extra virgin olive oil
• 1 tablespoon fresh lemon juice
• 2 bunches or bags of watercress (8 ounces), thick stems discarded
• 1 cup tightly packed fresh flat leaf parsley leaves

1. Preheat the oven to 425 degrees Fahrenheit.
2. Combine the coriander seeds, mustard seeds and crushed red pepper flakes in a spice grinder. Coarsely grind.
3. Season the salmon fillet with salt and black pepper. Spread 1 tablespoon mustard evenly over the fillet. Press the ground spices into the mustard.
4. Heat 1 teaspoon oil in a large, non-stick, ovenproof skillet over high heat. Add the salmon fillet, mustard side down, and cook until lightly browned (2 to 3 minutes). Carefully turn the salmon over and transfer the skillet to the oven. Roast the salmon for 6 minutes or until cooked through. Transfer the fillet to a cutting board.
5. Meanwhile, in medium bowl, whisk the lemon juice with the remaining 1 tablespoon olive oil and ½ teaspoon mustard. Add the watercress and parsley, season with salt and black pepper and toss to coat. Cut the salmon fillet into 4 pieces and serve with the salad.