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Photo: Randy Mayor; Styling: Leigh Ann Ross Photo by: Photo: Randy Mayor; Styling: Leigh Ann Ross

Herb-Crusted Salmon with Mixed Greens Salad

Chopped fresh herbs dress up salmon fillets, which are a great source of heart-healthy omega-3 fatty acids. The homemade vinaigrette brightens salad greens while keeping calories and fat in check. Serve salmon with lemon wedges.

Cooking Light APRIL 2008

  • Yield: 4 servings

Ingredients

  • Salmon:
  • 1/2 cup dry breadcrumbs
  • 2 teaspoons chopped fresh oregano
  • 2 teaspoons chopped fresh rosemary
  • 2 teaspoons chopped fresh flat-leaf parsley
  • 1 1/2 teaspoons grated lemon rind
  • 1/2 teaspoon black pepper
  • 2 garlic cloves, minced
  • 4 (6-ounce) salmon fillets (about 1 inch thick), skinned
  • Cooking spray
  • 1/4 teaspoon kosher salt
  • Salad:
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon extravirgin olive oil
  • 1 teaspoon Dijon mustard
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 4 cups mixed salad greens

Preparation

1. To prepare salmon, combine the first 7 ingredients in a shallow dish or pie plate. Lightly coat both sides of fillets with cooking spray, and sprinkle evenly with 1/4 teaspoon salt. Dredge both sides of fillets in breadcrumb mixture.

2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add fillets to pan; cook 3 minutes. Reduce heat to medium; carefully turn fillets over. Cook 4 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.

3. To prepare salad, combine juice, oil, mustard, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a large bowl. Add mixed greens; toss gently to coat. Place 2/3 cup salad on each of 4 plates; top each serving with 1 fillet.

Nutritional Information

Amount per serving
  • Calories: 256
  • Calories from fat: 33%
  • Fat: 9.5g
  • Saturated fat: 2g
  • Monounsaturated fat: 4.6g
  • Polyunsaturated fat: 2.2g
  • Protein: 32.1g
  • Carbohydrate: 9g
  • Fiber: 1.8g
  • Cholesterol: 70mg
  • Iron: 2mg
  • Sodium: 399mg
  • Calcium: 110mg
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Herb-Crusted Salmon with Mixed Greens Salad recipe

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