Potato-Crusted Salmon

Gluten Free
Dairy Free
Health score
9%
Potato-Crusted Salmon
16 min.
4
127kcal

Suggestions


Are you looking for a quick and delicious meal that’s both gluten-free and dairy-free? Look no further than this delightful Potato-Crusted Salmon! In just 16 minutes, you can whip up a dish that not only satisfies your taste buds but also aligns with your dietary preferences. This recipe is perfect for lunch, dinner, or any time you crave a healthy yet indulgent main course.

The star of this dish is the salmon, swordfish, or arctic char fillets, which are not only rich in flavor but also packed with protein. The unique potato crust adds a delightful crunch and a comforting texture that elevates the fish to a whole new level. With a blend of spices like paprika and lemon pepper seasoning, each bite bursts with flavor, making it a hit for both family dinners and entertaining guests.

What’s more, this recipe is incredibly easy to prepare. With just a frying pan and a spatula, you can create a gourmet meal that looks and tastes like it came straight from a restaurant. So, gather your ingredients and get ready to impress your loved ones with this scrumptious Potato-Crusted Salmon that’s sure to become a favorite in your household!

Ingredients

  • lb filets 
  •  egg whites slightly beaten
  • tablespoons water 
  • 0.3 cup potatoes mashed
  • teaspoons cornstarch 
  • teaspoon paprika 
  • teaspoon lemon pepper 
  • teaspoon vegetable oil 

Equipment

  • frying pan
  • spatula

Directions

  1. Remove and discard skin from fish.
  2. Cut fish into 4 serving pieces.
  3. Mix egg white and water with fork.
  4. Mix dry potatoes, cornstarch, paprika and lemon-pepper seasoning. Dip just the top sides of fish into egg white mixture, then press into potato mixture.
  5. In 12-inch nonstick skillet, heat oil over high heat. Cook fish, potato sides down, in oil 3 minutes. Carefully turn fish, using wide slotted spatula. Reduce heat to medium. Cook about 3 minutes longer or until fish flakes easily with fork.

Nutrition Facts

Calories127kcal
Protein70.25%
Fat14.67%
Carbs15.08%

Properties

Glycemic Index
32.69
Glycemic Load
2.31
Inflammation Score
-4
Nutrition Score
9.767391225566%

Flavonoids

Kaempferol
0.14mg
Quercetin
0.12mg

Nutrients percent of daily need

Calories:126.78kcal
6.34%
Fat:1.99g
3.07%
Saturated Fat:0.34g
2.14%
Carbohydrates:4.61g
1.54%
Net Carbohydrates:3.92g
1.43%
Sugar:0.24g
0.27%
Cholesterol:48.76mg
16.25%
Sodium:75.64mg
3.29%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.49g
42.98%
Selenium:39.17µg
55.96%
Phosphorus:243.79mg
24.38%
Vitamin B12:1.04µg
17.31%
Vitamin B6:0.34mg
17.1%
Potassium:572.31mg
16.35%
Vitamin B3:2.59mg
12.94%
Magnesium:42.99mg
10.75%
Vitamin B2:0.12mg
7.02%
Vitamin B1:0.1mg
6.84%
Vitamin D:1.02µg
6.8%
Vitamin E:0.97mg
6.47%
Vitamin A:294.71IU
5.89%
Manganese:0.12mg
5.84%
Vitamin C:4.59mg
5.56%
Iron:0.73mg
4.07%
Zinc:0.59mg
3.95%
Vitamin K:3.73µg
3.56%
Copper:0.06mg
3.21%
Folate:11.37µg
2.84%
Fiber:0.69g
2.78%
Vitamin B5:0.26mg
2.59%
Calcium:24.37mg
2.44%