Thursday, April 23, 2015

Lightly Crusted Salmon

There are few foods that pack quite as strong as a punch as salmon does. With an estimated 40 grams of protein, 5 mcg of Vitamin B12, 74 mcg of Thiamin, and tons of Omega-3s and Omega-6s per serving, Salmon truly is a power food.   While wild Alaskan salmon is the Queen of power-houses, it can also cost a small fortune. Luckily, you can purchase farmed salmon for  a fraction of the price, and only a small cost to the health benefits.

Some people fear salmon because of the heavy weight in fat (usually around 20-25 grams per serving) and calories, but the calorie-conscious should fear not; the benefits of salmon outweigh (no pun intended) the appearance of detriment.  As long as it's prepared in a healthy way, you'll love this feel-good-fish.

(Nutrition Source: Salmon Nutrition Facts)







Makes 4 Servings. Weight Watchers Points Plus Per Serving: 12

Ingredients

  •   1.5 to 2 pounds of fresh Atlantic salmon
  •        2 Tbsp plain breadcrumbs
  •  1 tsp McCormick Tuscan blend spice
  •  1 Tbsp olive oil   
  •  1 tsp paprika, ground   
  •        2 Tbsp grated Parmesan cheese
  •  60 second spray Pam Cooking Spray, No-Stick, Original Flavor   
  •        Salt & Pepper to taste

Instructions

  • Preheat oven to 400 degrees. Wash, in cold water, and pat dry salmon; leave skin on.  Spray bottom of roasting pan or casserole dish with Pam. Place salmon pieces, skin down, on pan. Sprinkle breadcrumbs, Parmesan cheese, paprika, salt & pepper, and McCormick Tuscan blend on top of salmon. Drizzle olive oil over the pieces. Spray with Pam over the salmon again, to lock in all the spices and create a crust. Bake in oven for about 25 minutes. Fish is ready when it's still pink, but white bubbles start frothing at sides, and crust becomes a medium-golden brown. 
*Note, be careful not to over-cook this fish; it can be quite gritty and unpleasant when over-cooked. To test, the salmon should easily flake when pushed with a fork with no evidence of a gummy-like texture.

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