Herb-crusted salmon with green bean salad
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
salmon:1/2 cup dry bread crumbs2 teaspoons fresh oregano2 teaspoons fresh rosemary2 teaspoons fresh flat leaf parsley1.5 teaspoon grated lemon rind1/2 teaspoon black pepper2 garlic cloves minced4 salmon fillets (4oz) skinnedcooking spray1/4 teaspoon saltdressing:1 tablespoon fresh lemon juice1 tablespoon EVOO1 teaspoon Dijon mustard1/4 teaspoon salt1/4 black pepper4 Cups fresh cooked and cooled green beans or salad greens
1. to prepare salmon combine the first 7 ingredients in a shallow dish. Lightly coat both sides of fish with cooking spray, and sprinkle with salt if desired. dredge both sides of fish in mixture.
2. Heat a large non-stick pan on med high heat. Coat pan with cooking spray. Add fillets to pan, cook 3 minutes. reduce heat to medium and carefully turn fillets over and cook for 4 minutes. If desired may finish fish in oven if desired doneness has not been reached.
3. To prepare salad, combine lemon juice, oil, mustard, salt and pepper in a bowl. Add beans or mixed greens
to bowl and toss gently to coat.
Yields 4 servings of each: 1 fillet & 1 cup salad
Number of Servings: 4
Recipe submitted by SparkPeople user KAHLIN319.
2. Heat a large non-stick pan on med high heat. Coat pan with cooking spray. Add fillets to pan, cook 3 minutes. reduce heat to medium and carefully turn fillets over and cook for 4 minutes. If desired may finish fish in oven if desired doneness has not been reached.
3. To prepare salad, combine lemon juice, oil, mustard, salt and pepper in a bowl. Add beans or mixed greens
to bowl and toss gently to coat.
Yields 4 servings of each: 1 fillet & 1 cup salad
Number of Servings: 4
Recipe submitted by SparkPeople user KAHLIN319.
Nutritional Info Amount Per Serving
- Calories: 202.7
- Total Fat: 5.1 g
- Cholesterol: 40.0 mg
- Sodium: 198.9 mg
- Total Carbs: 16.0 g
- Dietary Fiber: 1.7 g
- Protein: 23.6 g
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