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Dijon Parmesan crusted salmon

June 2, 2016

Recipe

This easy baked salmon is topped with a flavorful crust of Dijon mustard, Parmesan cheese and panko breadcrumbs.

Serves 4

You don't need a lot of oil to cook fish. Just lower heat and take your time. Don't overcook or fish will become dry.

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.

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

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) Fats and oils Fruits Grains and grain products 4 Meats, poultry and fish Nuts, seeds and dry beans Sweets Vegetables

Diabetes Meal Plan Choices

Fats Dairy foods (low-fat or fat-free) Fruits 4 Meat and meat substitutes Milk and milk products Nonstarchy vegetables Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates Fats Fruits 2 Protein and dairy Sweets Vegetables

Nutritional analysis per serving

Calcium 244 Calories 3 g Total carbohydrate 64 mg Cholesterol 0 g Dietary fiber 5 g Monounsaturated fat Potassium 28 g Protein 3 g Saturated fat 4 ounces Serving size 704 mg Sodium 12 g Total fat