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Crunchy Baked Ginger-Dill Salmon Recipe
Jan 06, 2012 @ 6:19 PM
Posted by
Daily Value: 18%
Servings: 4
Low-Carb
Dairy-Free, Sugar-Conscious
Posted by
Nutrition
Cal/Serving: 364Daily Value: 18%
Servings: 4
Low-Carb
Dairy-Free, Sugar-Conscious
| Fat | 20g | 31% |
| Saturated | 4g | 22% |
| Carbs | 14g | 5% |
| Fiber | 2g | 8% |
| Sugars | 1g | 0% |
| Protein | 32g | 65% |
| Cholesterol | 78mg | 26% |
| Sodium | 309mg | 13% |
| Calcium | 75mg | 7% |
| Magnesium | 81mg | 20% |
| Potassium | 786mg | 22% |
| Iron | 2mg | 13% |
| Zinc | 1mg | 7% |
| Vitamin A | 2938IU | 59% |
| Vitamin C | 19mg | 31% |
| Thiamin (B1) | 0mg | 28% |
| Riboflavin (B2) | 0mg | 19% |
| Niacin (B3) | 14mg | 68% |
| Vitamin B6 | 1mg | 51% |
| Folic Acid (B9) | 107µg | 27% |
| Vitamin B12 | 5µg | 77% |
| Vitamin E | 6mg | 29% |
| Vitamin K | 146µg | 183% |
| Fatty acids, total monounsaturated | 5g | 0% |
| Fatty acids, total polyunsaturated | 6g | 0% |
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Donna Griffith
Baked salmon is a delicious and healthy meal that can be prepared in a hurry. The tangy lime, used in both the coating mixture and the sauce, really brings this dish to the next level of exciting flavor.
INGREDIENTS
- Cooking spray, or extra-virgin olive oil in a spray can
- 1/4 cup whole-wheat flour
- 1/4 cup lime juice
- 1 tablespoon agave nectar
- 1 tablespoon dill, chopped finely
- 1 teaspoon ginger, grated finely
- 1/4 teaspoon fresh chile paste
- 1/4 teaspoon sea salt
- 1/8 teaspoon freshly ground black pepper
- 1/4 cup dried whole-wheat breadcrumbs
- Four 5-ounce wild-caught skinless salmon fillets
- 1/4 cup low-sodium chicken or vegetable broth
- 4 cups lightly packed baby spinach
DIRECTIONS
Preheat the oven to 450 degrees.
Spray a baking dish with cooking spray. Have ready 3 shallow vessels, such as pie tins, baking dishes, or plastic storage containers for the 3-step breading procedure. In the first container, place the flour. In the second container, whisk together the lime juice, agave, dill, ginger, chile paste, salt, and pepper. In the third container, place the breadcrumbs.
Place a salmon fillet in flour and lightly coat both sides. Dip both sides in the lime juice mixture and coat with breadcrumbs, both sides. Place in a baking dish and repeat with the remaining fillets of salmon. Transfer to the oven and bake until golden brown and the salmon is almost firm, but still has a little give when touched, about 8-10 minutes.
Meanwhile, pour the lime juice mixture into a small saucepan and place on the stove over medium-high heat. If there are any large clumps of flour in the mixture, remove them with a spoon. Add the chicken broth and bring to a boil, whisking. Cook until the mixture thickens, about 1 minute, then remove from heat and set aside.
Divide the spinach among 4 plates, and place a fillet of salmon on top of each. Drizzle 1 tablespoon of the lime-ginger sauce on the greens around the salmon and serve immediately.
Recipe Details
Per Serving
Calories: 133
Calories from fat: 33
Total fat: 4 g
Saturated fat: 1 g
Trans fat: 0 g
Cholesterol: 11 mg
Sodium: 278 mg
Total carbohydrate: 20 g
Dietary fiber: 3 g
Protein: 3 g
Adapted from “The Eat-Clean Diet Cookbook 2” by Tosca Reno (Robert Kennedy Publishing, 2011)
Servings: 4Total time: 25 minutes
