Panko Crusted Salmon and Corn Chickpea Salad

Dairy Free
Health score
30%
Panko Crusted Salmon and Corn Chickpea Salad
30 min.
6
419kcal

Suggestions

Ingredients

  • cup chickpeas rinsed drained well
  • cup corn kernel fresh canned
  •  eggs beaten
  • 0.5 cup cucumber diced english
  • servings flour for coating
  • tablespoon parsley fresh chopped
  • tablespoons grapeseed oil 
  • 0.5 teaspoon ground ginger 
  •  juice of lemon juiced
  • 1.5 cups panko bread crumbs 
  •  onion red
  • 0.5 cup romaine tops shredded
  • 24 ounce salmon servings 
  • 1.5 teaspoons salt 
  • servings salt and pepper 
  • cup tomatoes diced
  • 0.5 cup balsamic vinegar white
  • teaspoon pepper white

Equipment

  • bowl
  • frying pan
  • whisk

Directions

  1. For the salad: In a large bowl, mix together the vinegar, lemon juice and some salt and pepper with a whisk.
  2. Add the chickpeas, corn, tomatoes, cucumber, lettuce and onions. Toss with a spoon to coat ingredients. Hold in the refrigerator until the salmon is prepared.
  3. Sprinkle the salmon portions with the salt, white pepper and ginger. Dip the presentation side of the salmon in some flour, and shake off the excess. Then dip the same side of salmon in the egg wash. After the egg wash, dip the salmon in panko to finish the crust.
  4. In a saute pan over medium-high heat, warm the oil for 1 minute. Once the oil is warm, place the breaded side down in the pan and cook until golden brown, 3 minutes. Once browned, flip and finish, 3 to 4 minutes. Then remove, sprinkle with parsley and serve.

Nutrition Facts

Calories419kcal
Protein30.79%
Fat34.8%
Carbs34.41%

Properties

Glycemic Index
50.29
Glycemic Load
7.98
Inflammation Score
-8
Nutrition Score
28.355217094007%

Flavonoids

Eriodictyol
0.24mg
Hesperetin
0.72mg
Naringenin
0.24mg
Apigenin
1.44mg
Luteolin
0.01mg
Isorhamnetin
0.92mg
Kaempferol
0.16mg
Myricetin
0.14mg
Quercetin
3.98mg

Nutrients percent of daily need

Calories:418.78kcal
20.94%
Fat:15.98g
24.58%
Saturated Fat:2.61g
16.31%
Carbohydrates:35.56g
11.85%
Net Carbohydrates:31.17g
11.34%
Sugar:8.49g
9.44%
Cholesterol:144.21mg
48.07%
Sodium:1032.03mg
44.87%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.81g
63.62%
Selenium:55.89µg
79.84%
Vitamin B12:3.85µg
64.24%
Vitamin B3:11mg
55.02%
Vitamin B6:1.09mg
54.35%
Vitamin B2:0.69mg
40.46%
Phosphorus:381.92mg
38.19%
Vitamin B1:0.54mg
35.7%
Folate:140.8µg
35.2%
Manganese:0.69mg
34.61%
Vitamin B5:2.6mg
25.98%
Potassium:882.34mg
25.21%
Copper:0.49mg
24.63%
Iron:3.68mg
20.45%
Vitamin K:20.58µg
19.6%
Magnesium:70.4mg
17.6%
Fiber:4.38g
17.54%
Vitamin A:797.82IU
15.96%
Zinc:1.92mg
12.82%
Vitamin E:1.87mg
12.46%
Vitamin C:8.84mg
10.72%
Calcium:86.61mg
8.66%
Vitamin D:0.44µg
2.93%