Barry “whipped up" this entrée for tonight’s dinner. It was delicious and nutritious. Not only is
salmon a good source of protein, just a 4 oz. serving of wild salmon provides a
full day’s worth of vitamin D. That same piece of
fish also contains over half of the necessary B12, niacin, and selenium; it is
also an excellent source of B6 and magnesium. Yes, is does contain fat but it’s
the “good” kind – full of omega-3’s—the ones said to reduce inflammation and
help fight heart disease, stroke, diabetes, some types of cancers and
arthritis.
Paired with a
medley of steamed veggies, we had a REALLY healthy meal that was absolutely delish!
By the way, he used frozen salmon and
wanted me to also mention that he started this dish with partially frozen
fillets. So, when you need a last minute entrée, this one fits the bill.
Panko-Crusted Salmon
About 1/3 to ½ cup
panko (Japanese bread crumbs)
1 tablespoon minced fresh parsley
Kosher salt and freshly ground black pepper
1 tablespoons+ olive oil
2 (6- to 8-oz.) salmon fillets, boneless and skinless
About 2 tablespoons Dijon mustard
Lemon slices, for serving
1. Preheat
the oven to 400°. Line a baking pan with a cooling rack.
2. In
a small bowl, mix together the panko, parsley, about ¼ teaspoon salt and ¼
teaspoon pepper. Drizzle with the olive oil and stir until the crumbs are
evenly coated. Set aside. Note – the olive oil is needed to help brown the panko as it bakes.
3. Generously
brush the top and sides of the fillets with Dijon.
4. Drop
each fillet into the panko mixture—mustard side down; press to help the panko
adhere.
5. Again
brush the top of each fillet with mustard and flip so it now rests in the
panko; press to adhere + also make sure the panko has adhered to the sides
during this process.
 |
| Brush top of fillet with mustard. |
 |
| Flip so mustard covered side in now in the panko. |
 |
| Pat and press so top, bottom and sides of salmon are covered in panko. |
6. Place
the fillets on the cooling rack (this allows heat to circulate on all side as
the salmon results and results in a crisp crust on both the top and bottom).
7. Bake
for approximately 20 minutes.
8. Turn
oven to the broil setting and broil for 5 to 10 minutes. (Adjust times for smaller portions -- fish should flake but still be moist.)
9. Serve
with a slice of lemon.
Recipe without photos:
Panko-Crusted Salmon
About 1/3 to ½ cup
panko (Japanese bread crumbs)
1 tablespoon minced fresh parsley
Kosher salt and freshly ground black pepper
1 tablespoons+ olive oil
2 (6- to 8-oz.) salmon fillets, boneless and skinless
About 2 tablespoons Dijon mustard
Lemon slices, for serving
1. Preheat
the oven to 400°. Line a baking pan with a cooling rack.
2. In
a small bowl, mix together the panko, parsley, about ¼ teaspoon salt and ¼
teaspoon pepper. Drizzle with the olive oil and stir until the crumbs are
evenly coated. Set aside. Note – the olive oil is needed to help brown the panko as it bakes
3. Generously
brush the top and sides of the fillets with Dijon.
4. Drop
each fillet into the panko mixture—mustard side down; press to help the panko
adhere.
5. Again
brush the top of each fillet with mustard and flip so it now rests in the
panko; press to adhere + also make sure the panko has adhered to the sides
during this process.
6. Place
the fillets on the cooling rack (this allows heat to circulate on all side as
the salmon results and results in a crisp crust on both the top and bottom).
7. Bake
for approximately 20 minutes.
8. Turn
oven to the broil setting and broil for 5 to 10 minutes.
9. Serve
with a slice of lemon.
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