Panko-Crusted Salmon

Dairy Free
Health score
39%
Panko-Crusted Salmon
35 min.
4
409kcal

Suggestions

Ingredients

  • tablespoons dijon mustard 
  • tablespoons parsley fresh minced
  • servings kosher salt and pepper black freshly ground
  • servings lemon wedges for serving
  • teaspoon lemon zest grated
  • tablespoons olive oil good
  • 0.7 cup panko bread crumbs dried (Japanese bread flakes)
  • 24 ounce salmon fillet 
  • tablespoons vegetable oil 

Equipment

  • bowl
  • frying pan
  • oven
  • aluminum foil

Directions

  1. Watch how to make this recipe.
  2. Preheat the oven to 425 degrees.
  3. In a small bowl, mix together the panko, parsley, lemon zest, 1/2 teaspoon salt, and 1/2 teaspoon pepper.
  4. Drizzle with the olive oil and stir until the crumbs are evenly coated. Set aside.
  5. Place the salmon fillets, skin side down, on a board. Generously brush the top of the fillets with mustard and then sprinkle generously with salt and pepper. Press the panko mixture thickly on top of the mustard on each salmon fillet. The mustard will help the panko adhere.
  6. Heat the vegetable oil over medium-high heat in a 12-inch cast-iron skillet or large heavy, ovenproof pan. When the oil is very hot, add the salmon fillets, skin side down, and sear for 3 to 4 minutes, without turning, to brown the skin.
  7. Transfer the pan to the hot oven for 5 to 7 minutes until the salmon is almost cooked and the panko is browned.
  8. Remove from the oven, cover with aluminum foil, and allow to rest for 5 to 10 minutes.
  9. Serve the salmon hot or at room temperature with lemon wedges.

Nutrition Facts

Calories409kcal
Protein35.29%
Fat56.8%
Carbs7.91%

Properties

Glycemic Index
30.38
Glycemic Load
0.07
Inflammation Score
-5
Nutrition Score
28.289565345515%

Flavonoids

Eriodictyol
0.21mg
Hesperetin
0.28mg
Naringenin
0.01mg
Apigenin
4.32mg
Luteolin
0.05mg
Kaempferol
0.03mg
Myricetin
0.3mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:409.1kcal
20.46%
Fat:25.39g
39.06%
Saturated Fat:3.82g
23.85%
Carbohydrates:7.96g
2.65%
Net Carbohydrates:7.01g
2.55%
Sugar:0.79g
0.88%
Cholesterol:93.55mg
31.18%
Sodium:231.87mg
10.08%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.49g
70.98%
Selenium:67.17µg
95.96%
Vitamin B12:5.44µg
90.73%
Vitamin B6:1.41mg
70.62%
Vitamin B3:14.11mg
70.53%
Vitamin K:50.46µg
48.05%
Vitamin B2:0.69mg
40.84%
Phosphorus:366.33mg
36.63%
Vitamin B1:0.5mg
33.19%
Vitamin B5:2.92mg
29.21%
Potassium:878.98mg
25.11%
Copper:0.46mg
23.07%
Magnesium:58.55mg
14.64%
Folate:56.98µg
14.25%
Iron:2.15mg
11.93%
Vitamin E:1.62mg
10.78%
Zinc:1.31mg
8.71%
Manganese:0.17mg
8.33%
Vitamin A:242.86IU
4.86%
Calcium:47.64mg
4.76%
Vitamin C:3.87mg
4.68%
Fiber:0.94g
3.78%