All Recipes - Pan Seared & Steamed Salmon with Mustard Glaze and Golden Colcannon

Pan Seared & Steamed Salmon with Mustard Glaze and Golden Colcannon



This MIND diet–friendly meal brings together two comforting classics with a nourishing twist. Pan-seared salmon is finished with a zesty mustard glaze and gently steamed to lock in juiciness. Served alongside golden colcannon—a creamy blend of mashed potatoes, kale, cabbage, and scallions—this dish is packed with brain-boosting nutrients and heart-healthy fats.

Pan Seared & Steamed Salmon with Mustard Glaze and Golden Colcannon

Total Time: 70 minutes

Servings: 4

Ingredients

  • 3 salmon fillets, 6 oz each
  • 1 tbsp Dijon mustard
  • 1/2 tsp maple syrup
  • 1/2 tbsp lemon juice
  • 1/2 tbsp olive oil, For glaze
  • 1 tbsp olive oil, for cooking
  • salt, to taste
  • pepper, to taste
  • parsley, for garnish

Golden Colcannon (MIND Diet-Friendly)

  • 2 lbs potatoes, peeled and cubed
  • 2 1/2 cups kale, chopped, stems removed first
  • 2 1/2 cups cabbage, chopped
  • 1 bunch scallions, chopped, white and green parts separated
  • 1 tbsp olive oil
  • 3/4 cup plant-based milk
  • 1/2 tsp ground turmeric
  • salt, to taste
  • pepper, to taste

Instructions

  1. Place cubed potatoes in a large pot of water.
  2. Add a pinch of salt if you’re using any.
  3. Cover and bring to a boil, then lower heat to a simmer for 12–15 minutes until fork-tender.
  4. Heat 1 tablespoon of olive oil in a large pot or skillet over medium heat.
  5. Add kale, cabbage and scallion whites.
  6. Sauté 5–7 minutes until softened. Add a little water if needed.
  7. Once fork tender, drain and mash the potatoes
  8. Add the milk
  9. Stir the greens into the potatoes
  10. Add salt and pepper to taste
  11. If needed, quickly wipe out the skillet with a paper towel—this way, you can reuse it for the salmon without washing another pan.
  12. In a small bowl, whisk Dijon mustard, maple syrup, lemon juice, and 1 tablespoon olive oil. Add turmeric and salt and pepper if desired.
  13. Return the same wiped-out skillet to medium-high heat.
  14. Lightly coat the pan with a small drizzle of olive oil.
  15. If skin-on, place skin-side down first. Cook about 3–4 minutes until skin crisps.
  16. Flip and cook the other side for 2 minutes.
  17. Reduce heat to medium-low.
  18. Brush or spoon the mustard glaze over the salmon fillets.
  19. Around the salmon, add 2–3 tablespoons of water and cover with a lid for 2–3 minutes, or until salmon flakes easily.


Published: Mar 12, 2025