Lemon- and Parmesan-Crusted Salmon

Health score
17%
Lemon- and Parmesan-Crusted Salmon
35 min.
4
219kcal

Suggestions


Indulge in a delightful culinary experience with our Lemon- and Parmesan-Crusted Salmon, a dish that perfectly balances flavor and nutrition. This recipe is not only quick to prepare, taking just 35 minutes, but it also serves as a fantastic centerpiece for any meal, whether it’s a casual lunch or an elegant dinner. With each serving containing only 219 calories, you can enjoy a guilt-free feast that’s rich in protein and bursting with taste.

The star of this dish is the salmon, known for its rich flavor and health benefits, including omega-3 fatty acids that are essential for heart health. The crispy, golden crust made from fresh bread crumbs, zesty lemon peel, and savory Parmesan cheese adds a delightful crunch that complements the tender, flaky fish beneath. The addition of green onions and thyme brings a fresh, aromatic touch that elevates the overall flavor profile.

Imagine serving this vibrant dish to your family or guests, the enticing aroma wafting through your kitchen as it bakes to perfection. It’s not just a meal; it’s an experience that showcases your culinary skills while providing a wholesome option for everyone at the table. So, roll up your sleeves and get ready to impress with this easy yet sophisticated recipe that’s sure to become a favorite in your household!

Ingredients

  • 0.8 cup breadcrumbs fresh white
  • tablespoons butter melted
  • tablespoons spring onion thinly sliced
  • teaspoons lemon zest grated
  • 0.3 cup parmesan cheese grated
  • fillet salmon fillet 
  • 0.3 teaspoon salt 
  • 0.3 teaspoon thyme leaves dried

Equipment

  • bowl
  • frying pan
  • paper towels
  • oven
  • baking pan

Directions

  1. Heat oven to 375F. Spray shallow baking pan with cooking spray. Pat salmon dry with paper towel.
  2. Place salmon, skin side down, in pan; brush with 1 tablespoon of the butter.
  3. Sprinkle with salt.
  4. Mix bread crumbs, cheese, onions, lemon peel and thyme in small bowl. Stir in remaining 1 tablespoon butter. Press bread crumb mixture evenly on salmon.
  5. Bake uncovered 15 to 25 minutes or until salmon flakes easily with fork.
  6. Serve immediately.

Nutrition Facts

Calories219kcal
Protein24.28%
Fat46.46%
Carbs29.26%

Properties

Glycemic Index
19.25
Glycemic Load
0.05
Inflammation Score
-5
Nutrition Score
10.843043444597%

Flavonoids

Luteolin
0.06mg
Kaempferol
0.04mg
Quercetin
0.32mg

Nutrients percent of daily need

Calories:218.54kcal
10.93%
Fat:11.16g
17.17%
Saturated Fat:2.8g
17.5%
Carbohydrates:15.82g
5.27%
Net Carbohydrates:14.71g
5.35%
Sugar:1.37g
1.52%
Cholesterol:28.81mg
9.6%
Sodium:488.21mg
21.23%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.13g
26.25%
Selenium:22.83µg
32.61%
Vitamin B12:1.51µg
25.23%
Vitamin B3:4.71mg
23.56%
Vitamin B1:0.3mg
19.77%
Vitamin B6:0.38mg
19.09%
Phosphorus:161.01mg
16.1%
Vitamin B2:0.27mg
15.94%
Calcium:103.6mg
10.36%
Manganese:0.21mg
10.28%
Folate:34.84µg
8.71%
Vitamin B5:0.85mg
8.51%
Copper:0.16mg
8.23%
Iron:1.42mg
7.9%
Potassium:273.05mg
7.8%
Vitamin K:7.65µg
7.29%
Vitamin A:357.8IU
7.16%
Magnesium:24.38mg
6.1%
Zinc:0.85mg
5.69%
Fiber:1.11g
4.45%
Vitamin C:2.07mg
2.51%
Vitamin E:0.28mg
1.89%