Rating: 4 stars
5 Ratings
  • 1 star values: 0
  • 2 star values: 0
  • 3 star values: 1
  • 4 star values: 2
  • 5 star values: 2

All you need to round out this nutritious meal is a whole-grain dinner roll. Salmon and olive oil provide heart-healthy monounsaturated fat; the salmon also contributes omega-3 fatty acids. Japanese-style breadcrumbs, known as panko, are now widely available in supermarkets, and we often use them to create a crunchy crust on oven-fried fish and poultry.

Maureen Callahan
Recipe by Cooking Light September 2007

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Recipe Summary

Yield:
4 servings
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Preheat oven to 400°.

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  • Place potatoes in a saucepan, and cover with water; bring to a boil. Reduce heat, and simmer for 15 minutes or until tender, and drain. Return potatoes to pan. Add buttermilk, 1/2 teaspoon salt, 1/4 teaspoon black pepper, 1/2 teaspoon lemon rind, and juice; mash with a potato masher. Keep warm.

  • Combine panko, onion, dried oregano, paprika, and 1/4 teaspoon pepper in a shallow bowl. Sprinkle salmon evenly with remaining 1/4 teaspoon salt. Dredge fillets in panko mixture.

  • Heat 2 teaspoons oil in a large nonstick ovenproof skillet over medium-high heat. Add salmon to pan; cook 2 minutes on one side or until browned. Turn fish over; place skillet in oven. Bake at 400° for 6 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.

  • While salmon cooks, heat remaining 1 teaspoon oil in a large nonstick skillet over medium heat. Add garlic to pan; cook 1 minute, stirring constantly. Gradually add spinach, turning frequently; cook for 3 minutes or until spinach wilts. Stir in remaining 1/2 teaspoon rind and remaining 1/4 teaspoon pepper. Arrange 1/2 cup spinach mixture on each of 4 plates; top each with 3/4 cup potato mixture and 1 fillet. Garnish with oregano sprigs, if desired. Serve immediately.

Nutrition Facts

514 calories; calories from fat 29%; fat 16.8g; saturated fat 3.6g; mono fat 8.1g; poly fat 3.6g; protein 43.6g; carbohydrates 48.1g; fiber 5.5g; cholesterol 87mg; iron 4.9mg; sodium 703mg; calcium 127mg.
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