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updated: 7/20/2011 11:23 AM

Salmon in a Mustard Seed Crust

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1 skin-on salmon fillet (1 pounds), pinbones removed

Kosher salt

Freshly ground black pepper

cup mustard seed

bunch ( ounce) fresh dill, chopped

medium sweet onion, cut into thin slices

2 tablespoons extra-virgin olive oil

Position the top oven rack 4 to 6 inches from the broiling element; preheat the broiler. Have a roasting pan at hand, or line a rimmed baking sheet with aluminum foil.

Lay the fillet flesh side up on the pan or baking sheet. Season liberally with salt and pepper, then coat evenly with the mustard seed. Spread the dill evenly over the seasoning, then evenly scatter the onion over the dill. Drizzle with the oil.

Broil for 8-10 minutes; the onions will be crisped and browned. If the fillet has a thinner end, check it for doneness; cut off and transfer to a plate as needed. If the remaining fillet is not quite done, reduce the temperature to 400 degrees; roast the salmon for 3 or 4 minutes or just until it is opaque and cooked through, being careful not to overcook it.

Serve portions straight from the pan or baking sheet; or cool and divide into portions to be cooled, covered and refrigerated for up to 3 days.

Serves eight.

Cook's note: To grill the salmon, prepare the grill for direct heat. If using a gas grill, preheat to medium-high (450 degrees). If using a charcoal grill, light the charcoal or wood briquettes; when the briquettes are ready, distribute them under the cooking area.

Have ready a spray water bottle for taming any flames. Lightly coat the grill rack with oil. Have a large baking sheet at hand.

Lay the oiled rack on top of the flesh side of the fish, pressing it to hold the onion, dill and seasonings in place. Quickly flip the rack over, positioning it on the grill so the skin side faces up.

Cover with the grill lid and cook for 8-10 minutes, until the fish is opaque and just cooked through.

Use tongs or grill mitts to transfer the grill rack (with the fish on it) to the baking sheet. Gently remove and discard the skin. Invert a plate over the fillet, then carefully invert the grill rack so the fish lands on the plate.

@Recipe nutrition:Nutrition values per serving: 240 calories, 15 g fat (3 g saturated), 3 g carbohydrates, 1 g fiber, 19 g protein, 50 mg cholesterol, 80 mg sodium.

Adapted by Washington nutritionist Katherine Tallmadge from a Patrick O'Connell recipe