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Feed Zone: Salmon Steak Sandwiches with Mustard Dressing

By Biju Thomas and Allen Lim | May 25, 2016, 11:35 a.m. (ET)

Salmon Steaks with Mustard Dressing

Salmon steaks are a great substitute for burgers. Share this meal with friends and family around the table this summer to nourish yourself and your sports performance.

Serves 4


  • 1 pound salmon steaks (4 pieces)
  • 4 ciabatta rolls or 1 large baguette
  • 2 cups bitter greens such as arugula
  • Half of an English cucumber, cut in half lengthwise and thinly sliced
  • 3/4 cup red onion, thinly sliced
  • Juice from half of a lemon
  • 1/2 teaspoon coarse salt


  • Brush the salmon steaks with olive oil and season generously with salt and pepper
  • Place steaks skin-side down in a heavy sauté pan over medium-high heat
  • Cook for about 5 minutes, then gently flip and cook for another 4–5 minutes. The salmon should have good golden brown color on the outside and be cooked to medium.
  • While the salmon is cooking, slice your ciabatta rolls or baguette and warm them under the broiler.
  • Combine arugula, cucumbers, and onion in a bowl.
  • Dress with the lemon juice and salt.

Mustard Dressing

  • 1/2 cup thick Greek Yogurt
  • 2 tablespoons coarse ground mustard
  • 1 teaspoon olive oil
  • 1 tablespoon capers
  • Juice from half of a lemon
  • 1 teaspoon red pepper flakes
  • Salt and pepper


  • In a small bowl, whisk the ingredients together until smooth.
  • Then add salt and pepper to taste.
  • Generously spread the dressing on the bread and assemble the sandwiches with the salmon steaks and arugula salad.
  • Serve immediately.

Per Serving

Calories  Protein Carbs Fat Fiber Sodium
412 cal 30g 39g 14g 3g 1,017mg

Republished with permission of VeloPress from Feed Zone Table by chef Biju Thomas and Dr. Allen Lim. Try more recipes at

Chef Biju Thomas is a professional chef known for light, simple dishes bursting with bold flavors. He has designed menus of many successful restaurants in Denver and Boulder, Colorado, and has launched his own restaurant, Biju’s Little Curry Shop, in Denver’s RiNo neighborhood. Thomas has been a chef for pro cycling teams and coordinated food for one of the sport’s biggest races, the Tour of California.

Dr. Allen Lim is a sports physiologist, cycling coach and a founder of Skratch Labs, a manufacturer of performance hydration mixes and the world’s first active nourishment company. Beginning his coaching career with Jonathan Vaughters’ TIAA_CREF cycling development team, Lim developed a method of testing for biological markers of performance enhancing drugs that led to cycling’s Biological Passport. Lim was a director of sport science for Garmin and RadioShack cycling teams and is the only American scientist to have worked and cooked for teams at the Tour de France. Lim has also worked with dozens of top American cyclists to improve their performance and nutrition.

The views expressed in this article are the opinion of the author and not necessarily the practices of USA Triathlon. Before starting any new diet or exercise program, you should check with your physician and/or coach.