Canada 150: British Columbia & Honey Dijon Salmon

With only three months left in the Canada 150 Blog series, it’s amazing that there are still so many corners of the country left to explore… like British Columbia, more commonly referred to as BC. This west coast province is known for its tall mountain peaks, deep oceans and outdoorsy culture. No wonder the official website for the province says:

“Come to British Columbia and discover what happens when rugged nature meets vibrant culture.”                                                       

The food culture of BC is just as refreshing as the cool mountain air. With an abundance of farms and wineries in BC, it has become a metropolis for top chefs and foodies alike. The focus on fresh local food makes it a great destination to experience a farm to fork meal.

BC Wild Salmon

Although many wonderful foods grow in the trees of the Okanagan Valley and other farms across the province, it is what you can find swimming in the cool clear freshwater rivers, lakes, and streams that I want to showcase today.

BC wild salmon are well known across Canada and enjoyed thoroughly by all members in my household. In fact, the other day when we were enjoying this exact recipe at the supper table, my oldest pipped up and stated that “salmon tastes better than ice cream!” (No joke. I almost fell off my chair but the kid had seriously eaten more salmon then me)!

Not all BC wild salmon look or taste alike! There are five distinct species of wild salmon that swim in the waters surrounding BC which include Chinook, Chum, Coho, Pink, and Sockeye. Although these species appear similar on the outside, their taste, texture and flavour vary significantly. For example, Chinook salmon is known for its rich and full flavour while Chum has a more mild and delicate flavour.

Salmon-licious and Nutritious

Salmon is known to be a very healthy food, noted specifically for its lean protein content and hefty dose of omega-3 fatty acids. But did you know that one serving has the same amount of potassium as a banana?! Here’s a breakdown of what salmon brings to your table!

Per 100 grams (3.5 oz) raw wild salmon (ranges given as numbers vary within the different species)

  • Calories: 120 – 180 calories
  • Fat: 3 – 10 grams
    • Saturated fat: 1 – 4 grams
    • Omega-3s (EPA + DHA): 1 – 2 grams
  • Protein: 20 – 23 grams
  • Potassium: 350 – 390 mg (equivalent to the potassium in one small banana!)
  • Calcium: 6 – 44 mg (equivalent to the calcium in one cup of spinach)

No wonder wild salmon is always found on the “world’s healthiest foods” lists!

Baked Honey Dijon Salmon


  • 2-3 Tbsp honey (local is best!)
  • 2-3 Tbsp grainy Dijon mustard
  • 1-2 Tbsp soy sauce
  • A big piece of salmon (or about 4 medium individual portions)


  1. Preheat oven to 400F.
  2. Combine the honey, mustard and soy sauce in a small bowl.
  3. Line a baking sheet or pan with tin foil. (The sole purpose is to save you time afterwards cleaning the pan)!
  4. Place salmon skin side down on the foil. Pour marinade over the fish.
  5. Bake for 20-30 minutes, depending on size of fish and whether fish is one whole piece or many smaller pieces. (Other sources reference a range of 8-10 minutes per 2.5 cm or 1 inch. 

Take it one bite at a time,



  1. Super Natural British Columbia. Accessed Sept. 2017 at www.
  2. The Province of British Columbia. Accessed Sept. 2017 at
  3. Go Wild! BC Salmon. BC Salmon Marketing Council. Accessed Sept. 2017 at