Potato-Crusted Salmon

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

Suggestions

If you're looking for a delicious and healthy seafood dish, then look no further than this Potato-Crusted Salmon recipe. This dish is not only packed with flavor but also offers a unique twist with its gluten-free and dairy-free ingredients. With a crispy potato crust and a tender, flaky fish interior, it's a perfect blend of textures that will tantalize your taste buds.
The recipe is designed to be quick and easy, taking just 16 minutes to prepare and cook. It's a great option for a weeknight dinner or a special occasion, serving up to 4 people. And with only 127 calories per serving, it's a guilt-free indulgence.
The ingredients list is simple yet flavorful, featuring salmon (or swordfish/arctic char), cornstarch, egg white, lemon pepper seasoning, paprika, and the secret ingredient - Betty Potato mashed potatoes (dry). These ingredients come together to create a dish that's not only tasty but also visually appealing. The vibrant colors of the paprika and lemon pepper seasoning add a touch of elegance to your plate.
Whether you're a seafood lover or looking to expand your culinary horizons, this Potato-Crusted Salmon recipe is definitely worth trying. It's a delightful blend of flavors and textures that will leave you satisfied and impressed. So, get your frying pan ready and embark on a culinary adventure with this mouthwatering dish!

Ingredients

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

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%