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Recipe Makeover: Maple-Mustard Marinated Salmon

Submitted by Annie Wayhrauch, registered dietician, in honor of the Oxford, CT race this weekend

The dish tastes great and can be served warm with vegetables or in a cold fresh spinach salad. The maple syrup adds a sweet New England twist, while the Dijon mustard kicks up the taste. Salmon is a tasty fish that is loaded with omega 3 fatty acids, which provide protective benefits for the heart. They are beneficial for healthy individuals as well as those who are at risk of, or those who have cardiovascular disease. The American Heart Association recommends consuming “fatty fish” at least two times a week. Enjoy!


Fresh Salmon Steaks


3 Tablespoons Dijon Mustard
3 Tablespoons Maple Syrup
1 Tablespoon Balsamic Vinegar
¼ Teaspoon Salt
Pinch of Pepper

4 (6oz) Salmon fillets (If frozen,thaw before)

1.    Combine Dijon Mustard, Maple Syrup, Balsamic Vinegar, Salt and Pepper in a large zip-top plastic bag; add salmon. Seal and marinate in refrigerator for 20-30 minutes.
2.    Prepare grill or broiler.
3.    Remove salmon from bag, reserving marinade. Place salmon on a grill rack or broiler pan coated with cooking spray. Cook for 6 minutes on each side or until fish flakes easily. Baste the salmon occasionally with reserved marinade while cooking.

Salmon can be served cold in a fresh salad or served warm with rice and steamed vegetables.

Yield: 4 servings
Nutrition Information per serving:
299 calories, 34g protein, 11.2g fat (3.9g monounsaturated fat, 4.4g polyunsaturated fat), 350mg sodium, 12.7g carbohydrate

Annie Wayhrauch

Annie Wayhrauch at the Get Your Rear in Gear San Antonio Event

Annie Wayhrauch was a participant in the 2011 Get Your Rear in Gear San Antonio race, is contributing several recipes to Get Your Rear in Gear this year. Her recipes for classic dishes will feature a few simple changes that put a healthy spin regional favorites. Annie was inspired to participate to celebrate her mother who passed away from colon cancer several years ago (read more).

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