Crispy Panko and Herb Crusted Salmon

Dairy Free
Very Healthy
Health score
100%
Crispy Panko and Herb Crusted Salmon
45 min.
6
393kcal
26.44%sweetness
100%saltiness
31.99%sourness
11.3%bitterness
72.79%savoriness
62.79%fattiness
100%spiciness

Ingredients

  • pound salmon fillet 
  • 0.5  leek white finely chopped ( part of the leek)
  • 0.5  bell pepper diced red
  • 0.5  bell pepper diced red
  •  cherry tomatoes chopped
  • tablespoons olive oil extra virgin 
  • 1.5 cup panko bread crumbs 
  • 0.5 cup flat parsley italian finely chopped
  •  garlic clove finely chopped
  •  lemon zest 
  • 0.5 teaspoon salt 
  • dash pepper 
  • tablespoons olive oil extra virgin 

Equipment

  • food processor
  • bowl
  • frying pan
  • baking sheet
  • baking paper
  • oven

Directions

  1. In a skillet heat 2-3 tablespoons of extra virgin olive oil.
  2. Add the chopped onions and leeks.
  3. Saute until translucent about 4 minutes.
  4. Add the chopped red peppers and tomatoes and continue cooking until soft.
  5. Set aside and allow to cool before adding to the panko breadcrumb mixture.
  6. Using a food processor, finely chop the parsley, garlic clove, and the lemon zest.
  7. Add the panko breadcrumbs,salt and pepper, pulse to blend.
  8. Transfer to a bowl and toss in the the onion, leek, tomato and red pepper mixture, which has been cooled. Blend in 3 tablespoons of extra virgin oil, enough to coat the bread mixture.
  9. Place the salmon flat side down on a cookie sheet, which has been lined with parchment paper.
  10. Spread the breadcrumb mixture on top of the fish to cover.
  11. Bake in a preheated 375F for 25- 35 minutes, depending on the thickness of the salmon fillet.

Nutrition Facts

Calories393kcal
Protein33.68%
Fat51.49%
Carbs14.83%

Properties

Glycemic Index
31.67
Glycemic Load
0.64
Inflammation Score
-8
Nutrition Score
32.352173913043%

Flavonoids

Apigenin
10.78mg
Luteolin
0.19mg
Kaempferol
0.28mg
Myricetin
0.77mg
Quercetin
0.19mg

Taste

Sweetness:
26.44%
Saltiness:
100%
Sourness:
31.99%
Bitterness:
11.3%
Savoriness:
72.79%
Fattiness:
62.79%
Spiciness:
100%

Nutrients percent of daily need

Calories:392.88kcal
19.64%
Fat:22.19g
34.14%
Saturated Fat:3.3g
20.62%
Carbohydrates:14.38g
4.79%
Net Carbohydrates:12.75g
4.64%
Sugar:2.56g
2.85%
Cholesterol:83.16mg
27.72%
Sodium:377.45mg
16.41%
Protein:32.67g
65.33%
Vitamin K:94.98µg
90.46%
Selenium:59.23µg
84.61%
Vitamin B12:4.86µg
81.01%
Vitamin B6:1.36mg
67.79%
Vitamin B3:13.27mg
66.33%
Vitamin C:38.25mg
46.36%
Vitamin B2:0.66mg
39.06%
Phosphorus:343.47mg
34.35%
Vitamin B1:0.51mg
34.26%
Vitamin B5:2.72mg
27.2%
Vitamin A:1310.06IU
26.2%
Potassium:894.21mg
25.55%
Copper:0.45mg
22.58%
Folate:77.68µg
19.42%
Iron:2.69mg
14.92%
Magnesium:59.09mg
14.77%
Vitamin E:2.21mg
14.73%
Manganese:0.26mg
12.84%
Zinc:1.33mg
8.87%
Fiber:1.63g
6.52%
Calcium:62.68mg
6.27%