Lemon- and Parmesan-Crusted Salmon

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

Suggestions


Are you looking for a delicious and healthy meal that can be prepared in just 35 minutes? Look no further than this Lemon- and Parmesan-Crusted Salmon! This dish is not only quick to make, but it also boasts a delightful combination of flavors that will tantalize your taste buds.

The succulent salmon fillet is perfectly complemented by a crispy, golden crust made from fresh bread crumbs, rich Parmesan cheese, and zesty lemon peel. The addition of green onions and dried thyme adds a touch of freshness and aromatic depth, making each bite a delightful experience. With only 219 calories per serving, this recipe is a fantastic option for lunch or dinner, allowing you to indulge without the guilt.

Whether you're a seasoned cook or a kitchen novice, this recipe is straightforward and requires minimal equipment. Just a few simple steps and you'll have a stunning main dish that looks as good as it tastes. Serve it alongside a fresh salad or your favorite vegetables for a complete meal that’s sure to impress family and friends alike. Get ready to elevate your dining experience with this flavorful and nutritious salmon dish!

Ingredients

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

Equipment

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

Directions

  1. Heat oven to 375°F. 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%