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Sunday, March 24, 2013

Herb and Lemon Panko Crusted Salmon


This is one of my go-to meals for the weeknights.  It is so quick and easy and you can make just one portion,  if needed.  I usually have all of the ingredients for the crust in my pantry so a quick stop at the grocery store on my way home for work for some fresh salmon and I am all set.

When choosing your piece of salmon, try to purchase "wild" versus "farm-raised".  You can see a noticeable difference in the color of the wild, as it is a richer, deeper orange and is higher in nutrition.  Here are a few differences between the two:

  • The fat content of farmed salmon is excessively high--30-35% by weight.
  • Wild salmon have a 20% higher protein content and a 20% lower fat content than farm-raised   salmon.
  • Farm-raised fish contain much higher amounts of pro-inflammatory omega 6 fats than wild fish.
  • Farm raised salmon are grown in dense-packed pens near ocean shores, fed fish meal that can be polluted with toxic PCB chemicals
Once you have your beautiful piece of wild salmon, the entire process from start to finish takes only about 30 minutes.  You can even switch up the crust by changing up the herbs or adding onions or shallots. 

Check out that beautiful piece of salmon.  This is such a simple dish.  


Here is the crust once all of the ingredients have been mixed up.  


Pat the crust on top of the salmon.  Be sure to drizzle a little olive oil under the salmon so it doesn't stick.  Throw in the oven and 20 minutes later... dinner's ready! 

Herb and Lemon Panko Crusted Salmon
preheat oven to 415 degrees
2 pieces of wild salmon
1 c. panko crumbs
1/3 c. fresh parsley, chopped
2 garlic cloves, crushed and finely chopped
1 lemon, zested
1/2 T stone ground mustard
1 pinch of red pepper flakes
1 egg yolk
2-3 T. olive oil

Combine panko, parsley, garlic, lemon zest, mustard, red pepper flakes, egg yolk and olive oil.  Mix until all ingredients are coated.  Add a generous pinch of salt and some fresh cracked pepper.  

Line a sheet pan with foil and drizzle a little olive oil.  Place salmon, skin side down on pan.  Top with panko mixture and pack down so it forms a crust on the top of the fish.  Place in oven and cook for approximately 20 minutes.  

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