Loaded with omega-3s, salmon is a hearty, delicious meal option with a nutritious punch. Crust it with panko, a light and airy Japanese breadcrumb that contains fewer calories and less sodium than traditional Italian breadcrumbs, to lock in moisture and give the salmon a great crispy texture. Round it out with steamed broccoli and a fresh green salad, and you’ve got a tasty, guilt-free meal complete with PFCs.
Yield: 2 servings
Prep Time: 5 minutes
Total Time: 17 minutes
2 wild center-cut salmon filets, 6 ounces each
1/4 cup panko
3 tablespoons maple syrup
2 teaspoons olive oil
1 tablespoon whole-grain mustard
1 teaspoon white wine vinegar
1/2 teaspoon dried thyme
Salt and pepper to taste
- Preheat the oven to 400 degrees. Line a rimmed baking sheet with foil.
- Rinse salmon filets in cold water and pat dry. Place on a baking sheet, skin side down.
- In a small bowl, combine the maple syrup, mustard, vinegar, thyme, salt, and pepper. Spoon over the salmon filets.
- Sprinkle the panko over the salmon and press lightly to adhere. Lightly drizzle the olive oil over the panko crust.
- Bake for 12 minutes, or until done.