Dijon Parmesan crusted salmon
Nutrition Facts
Serving Size 4 ounces
Calories 244
| Amount Per Serving | ||
| Monounsaturated fat | 5 g | |
|---|---|---|
| Saturated fat | 3 g | |
| Total fat | 12 g | |
| Sodium | 704 mg | |
| Cholesterol | 64 mg | |
| Dietary fiber | 0 g | |
| Protein | 28 g | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
This easy baked salmon is topped with a flavorful crust of Dijon mustard, Parmesan cheese and panko breadcrumbs.
Ingredients
(Serves 4)- 1/4 cup Dijon mustard
- 2 tablespoons low-fat mayonnaise
- 1/4 cup grated Parmesan cheese
- 1/4 cup panko breadcrumbs
- 4 salmon fillets, each 4 ounces
- 1/4 teaspoon salt
- 1/4 teaspoon ground black pepper
- 2 teaspoons olive oil
Directions
Heat the oven to 375 F. In a small bowl, combine the mustard and mayonnaise. In another small bowl, combine the cheese and panko. If the consistency of the cheese and panko is not the same, place the ingredients in a food processor and pulse for 30 seconds.
Coat the top of each salmon fillet with 1 1/2 tablespoons of the mustard mixture and 2 tablespoons of the panko mixture. Sprinkle each fillet with salt and pepper.
Heat a large nonstick pan over medium-high heat. Add oil. Cook fillets for 1 minute or until golden brown. If the pan is ovenproof, place the pan in the oven to finish cooking, or place fillets on a baking sheet crusted side up. Bake for about 6 minutes or salmon flakes with a fork.