Salmon With Parmesan, Garlic and Herb Crust- Use Chicken or Pork Recipe
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Directions:
- Heat oven to 400. Lightly coat your baking dish with non-stick spray (I always use olive oil in a Misto- love those things).
- In a food processor, mince the garlic clove then add the parsley and pulse until combined, about 15 seconds. Add the bread, cheese, oil, salt and a few grinds of black pepper. Pulse until well combined.
- Arrange the fish or meat in the baking dish. Spread with mustard then pat the crumbs on top of each one.
- Bake until browned and cooked through-
- 20 min or so for salmon.
- 15 min or so for flounder.
- 25 min or so for chicken.
- 30 min or so for pork.
- Cooking times will depend on the thickness of your fillets.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 349.76 Kcal (1464 kJ) | ||
| Calories from fat | 146.66 Kcal | ||
| % Daily Value* | |||
| Total Fat | 16.3g | 25% | |
|---|---|---|---|
| Cholesterol | 83.73mg | 28% | |
| Sodium | 502.68mg | 21% | |
| Potassium | 687.34mg | 15% | |
| Total Carbs | 8.08g | 3% | |
| Sugars | 1.03g | 4% | |
| Dietary Fiber | 0.86g | 3% | |
| Protein | 39.9g | 80% | |
| Vitamin C | 5.3mg | 9% | |
| Iron | 1mg | 5% | |
| Calcium | 110.7mg | 11% | |
| Amount Per 100 g | |||
| Calories | 168.41 Kcal (705 kJ) | ||
| Calories from fat | 70.61 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.85g | 25% | |
|---|---|---|---|
| Cholesterol | 40.31mg | 28% | |
| Sodium | 242.04mg | 21% | |
| Potassium | 330.95mg | 15% | |
| Total Carbs | 3.89g | 3% | |
| Sugars | 0.49g | 4% | |
| Dietary Fiber | 0.41g | 3% | |
| Protein | 19.21g | 80% | |
| Vitamin C | 2.6mg | 9% | |
| Iron | 0.5mg | 5% | |
| Calcium | 53.3mg | 11% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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