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Salmon with Toasted Bread Crumbs

 
Salmon with Toasted Bread Crumbs
Image © Framed Cooks
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 $3.9 One serving costs about $3.9

$3.90 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

spoonacular Score:90%

Spoonacular Score: 90%

 

Salmon with Toasted Bread Crumbs might be just the main course you are searching for. For $3.9 per serving, this recipe covers 31% of your daily requirements of vitamins and minerals. This recipe makes 4 servings with 363 calories, 29g of protein, and 16g of fat each. 1 person were impressed by this recipe. It is a good option if you're following a dairy free and pescatarian diet. A mixture of asparagus, breadcrumbs, lemon, and a handful of other ingredients are all it takes to make this recipe so flavorful. To use up the extra-virgin olive oil you could follow this main course with the Chocolate Date Caramel Walnut Tart (Gluten-Free, Grain-Free, Vegan) as a dessert. From preparation to the plate, this recipe takes around 45 minutes. All things considered, we decided this recipe deserves a spoonacular score of 2%. This score is very bad (but still fixable). Try Pasta With Garlic Oil and Toasted Bread Crumbs, Shellfish Spaghetti with Pesto Toasted Bread Crumbs, and Spaghetti with Anchovies, Olives, and Toasted Bread Crumbs for similar recipes.

Salmon works really well with Chardonnay, Pinot Noir, and Sauvignon Blanc. 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 Mercer Estates Zephyr Ridge Vineyard Reserve Chardonnay with a 5 out of 5 star rating seems like a good match. It costs about 35 dollars per bottle.

Mercer Estates Zephyr Ridge Vineyard Reserve Chardonnay

Aromas of apricot, guava and pineapple juice mingle with hints of sweet vanilla and warm toasty notes.

» Get this wine on Amazon.com

Ingredients

Servings:
1 lb
1 lb asparagus
asparagus
1 cup
1 cup fresh breadcrumbs
fresh breadcrumbs
2 Tbsps
2 Tbsps extra-virgin olive oil
extra-virgin olive oil
1
1  lemon
lemon
1 Tbsp
1 Tbsp oregano
oregano
1 lb
1 lb boneless salmon steaks
boneless salmon steaks
some
some salt and pepper
salt and pepper
1 lb asparagus
1 lb
asparagus
1 cup fresh breadcrumbs
1 cup
fresh breadcrumbs
2 Tbsps extra-virgin olive oil
2 Tbsps
extra-virgin olive oil
1  lemon
1
lemon
1 Tbsp oregano
1 Tbsp
oregano
1 lb boneless salmon steaks
1 lb
boneless salmon steaks
some salt and pepper
some
salt and pepper

Equipment

baking pan
baking pan
aluminum foil
aluminum foil
oven
oven
baking pan
baking pan
aluminum foil
aluminum foil
oven
oven


Instructions

Read the detailed instructions on Framed Cooks

Price Breakdown

Cost per Serving: $3.90
Ingredient
1 pound asparagus
1 cup fresh breadcrumbs
2 tablespoons extra-virgin olive oil
1 lemon
1 tablespoon oregano
1 pound boneless salmon steaks
Price
$4.02
$0.42
$0.33
$0.50
$0.26
$10.07
$15.61

Tips

Health Tips

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

  • Depending on the recipe, you might be able to substitute almond meal or flaxseed for the breadcrumbs to reduce the carbohydrate content and up the nutrition. For example, almond meal works well for breading, while ground flaxseed can help with binding.

Cooking Tips

  • The average fresh lemon contains between 2 to 3 tablespoons of lemon juice (just in case you are substituting bottled lemon juice).

  • Size doesn't matter (when buying asparagus). Look for firm, straight stalks and an even green color. Leave limp and otherwise sad looking asparagus behind. Store in the fridge, but use within a few days.

  • Extra-virgin olive oil is the least refined type of olive oil and therefore contains more of the beneficial compounds that get lost during processing. However, its minimal processing could also mean it has a lower smoke point than other olive oils. Once an oil starts to smoke, it begins to break down, producing a bad flavor and potentially harmful compounds. Unfortunately, the smoke point of an oil depends on so many factors that it is hard to say what the smoke point of an oil really is. For extra-virgin olive oil, it could be anywhere between 200-400 degrees Fahrenheit. Most people recommend using extra-virgin olive oil to add flavor to a finished dish or in cold dishes to be on the safe side. More refined olive oils, canola oil, coconut oil, and clarified butter/ghee are better options for high temperature cooking.

Green Tips

  • According to the Environmental Working Group (EWG), asparagus is one of the "cleanest" vegetables when it comes to pesticide residue, so you do not necessarily need to buy organic asparagus.

Disclaimer

Nutritional Information

Quickview
363 Calories
29g Protein
15g Total Fat
27g Carbs
100% Health Score
Limit These
Calories
363
18%

Fat
15g
24%

  Saturated Fat
2g
15%

Carbohydrates
27g
9%

  Sugar
4g
5%

Cholesterol
62mg
21%

Sodium
444mg
19%

Get Enough Of These
Protein
29g
58%

Selenium
50µg
73%

Vitamin B12
3µg
62%

Vitamin B3
11mg
59%

Vitamin K
60µg
58%

Vitamin B6
1mg
55%

Vitamin B1
0.69mg
46%

Vitamin B2
0.71mg
42%

Phosphorus
336mg
34%

Folate
122µg
31%

Iron
5mg
29%

Copper
0.58mg
29%

Manganese
0.52mg
26%

Potassium
890mg
25%

Vitamin C
20mg
25%

Vitamin B5
2mg
24%

Fiber
4g
20%

Vitamin A
929IU
19%

Vitamin E
2mg
17%

Magnesium
65mg
16%

Zinc
1mg
12%

Calcium
117mg
12%

covered percent of daily need

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