Ingredients
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⅓ cup panko breadcrumbs, preferably whole-wheat
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Zest of 1 lemon, plus lemon wedges for serving
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1 tablespoon finely chopped dill
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1 tablespoon extra-virgin olive oil
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¼ teaspoon garlic powder
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1 ¼ pounds center-cut salmon fillet, cut into 4 portions
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¼ teaspoon salt
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¼ teaspoon ground pepper
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4 teaspoons mayonnaise
Directions
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Preheat oven to 425°F. Coat a rimmed baking sheet with cooking spray.
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Combine panko, lemon zest, dill, oil and garlic powder in a small bowl. Place salmon on the prepared baking sheet; sprinkle with salt and pepper, then spread each portion with 1 teaspoon mayonnaise. Divide the panko mixture among the portions, pressing it into the mayonnaise.
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Bake until the fish is opaque in the center, 8 to 12 minutes, depending on thickness. Serve with lemon wedges, if desired.
Nutrition Facts (per serving)
290 | Calories |
16g | Fat |
5g | Carbs |
29g | Protein |
Nutrition Facts | |
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Servings Per Recipe 4 | |
Serving Size 4 oz. salmon | |
Calories 290 | |
% Daily Value * | |
Total Carbohydrate 5g | 2% |
Dietary Fiber 1g | 4% |
Protein 29g | 58% |
Total Fat 16g | 21% |
Saturated Fat 2g | 10% |
Cholesterol 80mg | 27% |
Vitamin A 73IU | 1% |
Vitamin C 4mg | 4% |
Vitamin E 1mg | 4% |
Folate 36mcg | 9% |
Vitamin K 8mcg | 7% |
Sodium 245mg | 11% |
Calcium 23mg | 2% |
Iron 1mg | 6% |
Magnesium 42mg | 10% |
Potassium 706mg | 15% |
Zinc 1mg | 9% |
Vitamin B12 5mcg | 208% |
Omega 3 3g |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.