Garlic-and-Herb Oven-Fried Salmon **High Protein
- Number of Servings: 6
Ingredients
1 cup panko (Japanese breadcrumbs) 1 tablespoon chopped fresh basil 1 tablespoon chopped fresh flat-leaf parsley 1/2 teaspoon onion powder 1 large garlic clove, minced 2 large egg whites, lightly beaten 1 large egg, lightly beaten 2 tablespoons all-purpose flour 6 (6-ounce) salmon fillets 3/4 teaspoon salt 1/4 teaspoon black pepper Cooking spray
Preheat oven to 450°.
Combine first 5 ingredients in a shallow dish.
Place egg whites and egg in a shallow dish.
Place flour in a shallow dish.
Sprinkle fish with salt and pepper. Dredge fish in flour.
Dip in egg mixture; dredge in panko mixture.
Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat.
Add 3 fish fillets; cook 2 1/2 minutes on each side or until browned.
Place fish on a broiler pan coated with cooking spray.
Repeat procedure with remaining 1 tablespoon oil and remaining fish.
Bake at 450° for 6 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.
Serving Size: Makes 6 servings
Combine first 5 ingredients in a shallow dish.
Place egg whites and egg in a shallow dish.
Place flour in a shallow dish.
Sprinkle fish with salt and pepper. Dredge fish in flour.
Dip in egg mixture; dredge in panko mixture.
Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat.
Add 3 fish fillets; cook 2 1/2 minutes on each side or until browned.
Place fish on a broiler pan coated with cooking spray.
Repeat procedure with remaining 1 tablespoon oil and remaining fish.
Bake at 450° for 6 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.
Serving Size: Makes 6 servings
Nutritional Info Amount Per Serving
- Calories: 315.1
- Total Fat: 8.7 g
- Cholesterol: 144.7 mg
- Sodium: 204.6 mg
- Total Carbs: 8.3 g
- Dietary Fiber: 0.4 g
- Protein: 47.4 g
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