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By using our free meal planner (and the rest of spoonacular.com) you have to agree that you and only you are responsible for anything that happens to you because of something you have read on this site or have bought/cooked/eaten because of this site. After all, the only person who controls what you put in your mouth is you, right?

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Crispy Panko and Herb Crusted Salmon

 
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe can be made completely dairy-free.dairy-free
This recipe is suitable for a pescetarian diet.pescetarian
 
One serving costs about $4.16 One serving costs about $4.16

$4.16 per serving

4 people like this recipe

4 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

6 dairy-free,healthy,pescetarian,dairy free,pescatarian lunch,main course,main dish,dinner
spoonacular Score:92%

Spoonacular Score: 92%

 

Crispy Panko and Herb Crusted Salmon requires roughly roughly 45 minutes from start to finish. This recipe serves 6. One portion of this dish contains approximately 33g of protein, 22g of fat, and a total of 391 calories. For $4.16 per serving, this recipe covers 31% of your daily requirements of vitamins and minerals. It works well as a pretty expensive main course. It is brought to you by Foodista. Not a lot of people made this recipe, and 4 would say it hit the spot. It is a good option if you're following a dairy free and pescatarian diet. Head to the store and pick up salt, leek, bell pepper, and a few other things to make it today. With a spoonacular score of 93%, this dish is great. If you like this recipe, you might also like recipes such as Dijon and Herb Panko-Crusted Halibut, Mustard-Herb Panko Crusted Chicken Breasts, and Panko Herb Crusted Rack of Lamb with Vegetables.

Chardonnay, Pinot Noir, and Sauvignon Blanc are great choices for Salmon. To decide on white or red, you should consider your seasoning and sauces. Chardonnay is a great friend to buttery, creamy dishes, while sauvignon blanc can complement herb or citrus-centric dishes. A light-bodied, low-tannin red such as the pinot noir goes great with broiled or grilled salmon. The District 7 Estate Chardonnay with a 5 out of 5 star rating seems like a good match. It costs about 18 dollars per bottle.

District 7 Estate Chardonnay

Our 2012 vintage has aromas of tropical fruit and butterscotch that lead into a lively blend of pear, pineapple and citrus flavors

» Get this wine on Amazon.com

Ingredients

Servings:
2 lb
2 lb salmon fillet
salmon fillet
0.5
0.5  white leek
white leek
0.5
0.5  diced red bell pepper
diced red bell pepper
6
6  cherry tomatoes
cherry tomatoes
2 Tbsps
2 Tbsps extra virgin olive oil
extra virgin olive oil
1.5 cups
1.5 cups panko bread crumbs
panko bread crumbs
0.5 cups
0.5 cups italian parsley
italian parsley
1
1  garlic clove
garlic clove
1
1  lemon zest
lemon zest
0.5 tsps
0.5 tsps salt
salt
1 dash
1 dash pepper
pepper
3 Tbsps
3 Tbsps extra virgin olive oil
extra virgin olive oil
2 lb salmon fillet
2 lb
salmon fillet
0.5  white leek
0.5
white leek
0.5  diced red bell pepper
0.5
diced red bell pepper
6  cherry tomatoes
6
cherry tomatoes
2 Tbsps extra virgin olive oil
2 Tbsps
extra virgin olive oil
1.5 cups panko bread crumbs
1.5 cups
panko bread crumbs
0.5 cups italian parsley
0.5 cups
italian parsley
1  garlic clove
1
garlic clove
1  lemon zest
1
lemon zest
0.5 tsps salt
0.5 tsps
salt
1 dash pepper
1 dash
pepper
3 Tbsps extra virgin olive oil
3 Tbsps
extra virgin olive oil

Equipment

baking paper
baking paper
food processor
food processor
baking sheet
baking sheet
frying pan
frying pan
bowl
bowl
baking paper
baking paper
food processor
food processor
baking sheet
baking sheet
frying pan
frying pan
bowl
bowl


Instructions

In a skillet heat 2-3 tablespoons of extra virgin olive oil. Add the chopped onions and leeks. Saute until translucent about 4 minutes. Add the chopped red peppers and tomatoes and continue cooking until soft. Set aside and allow to cool before adding to the panko breadcrumb mixture. Using a food processor, finely chop the parsley, garlic clove, and the lemon zest. Add the panko breadcrumbs,salt and pepper, pulse to blend. Transfer to a bowl and toss in the the onion, leek, tomato and red pepper mixture, which has been cooled. Blend in 3 tablespoons of extra virgin oil, enough to coat the bread mixture. Place the salmon flat side down on a cookie sheet, which has been lined with parchment paper. Spread the breadcrumb mixture on top of the fish to cover. Bake in a preheated 375F for 25- 35 minutes, depending on the thickness of the salmon fillet.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $4.16
Ingredient
2 pounds salmon fillet
½ white leek
½ diced red bell pepper
6 cherry tomatoes
2 tablespoons extra virgin olive oil
1.5 cups panko bread crumbs
½ cups italian parsley
1 garlic clove
1 lemon zest
3 tablespoons extra virgin olive oil
Price
$20.14
$0.17
$0.30
$0.91
$0.33
$0.87
$1.19
$0.07
$0.50
$0.50
$24.97

Tips

Health Tips

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • If you're following a gluten-free diet, be sure to find a brand of gluten-free panko.

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

  • get more health tips

Price Tips

  • If you want the health benefits of salmon without the pricetag that comes with fresh and even frozen fillets, look for recipes using canned salmon.

Cooking Tips

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • If you find that you're always missing lemon zest, purchase lemon extract and substitute a 1/2 teaspoon extract for every tablespoon zest.

  • Rumor has it you can freeze whole lemons and grate them while still frozen whenever you want to pump up the lemon flavor in a dish. Next time you have some lemons not getting used, give it a try (and let us know how it goes).

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • get more cooking tips

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

  • Wild Alaskan salmon is considered the most sustainable choice.

  • Bell peppers are unfortunately on the "dirty dozen" list compiled by the Environmental Working Group (EWG). You might want to buy them organic when you can.

  • Since pesticide residue is most likely to be stored in the skin/rind, it might be advisable to buy organic lemons if you're using them for zest.

  • get more green tips
Disclaimer

Nutritional Information

Quickview
390 Calories
32g Protein
22g Total Fat
13g Carbs
100% Health Score
Limit These
Calories
390
20%

Fat
22g
34%

  Saturated Fat
3g
21%

Carbohydrates
13g
5%

  Sugar
2g
2%

Cholesterol
83mg
28%

Sodium
377mg
16%

Get Enough Of These
Protein
32g
65%

Vitamin K
94µg
90%

Selenium
59µg
85%

Vitamin B12
4µg
81%

Vitamin B6
1mg
66%

Vitamin B3
13mg
66%

Vitamin B2
0.66mg
39%

Phosphorus
340mg
34%

Vitamin B1
0.51mg
34%

Vitamin C
25mg
31%

Vitamin B5
2mg
27%

Potassium
873mg
25%

Copper
0.45mg
22%

Vitamin A
999IU
20%

Folate
73µg
18%

Iron
2mg
15%

Magnesium
57mg
14%

Vitamin E
2mg
14%

Manganese
0.25mg
12%

Zinc
1mg
9%

Calcium
61mg
6%

Fiber
1g
6%

covered percent of daily need

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