Publix Simple Meals

Parmesan Crusted Salmon With Crunchy Pear Salad

Parmesan Crusted Salmon With Crunchy Pear Salad
Total Time:
30 minutes
Active Time:
30 minutes

Cooking Sequence


-- Prepare salmon and begin to cook - 15 minutes


-- Using clean knife and cutting board, prepare salad and serve - 15 minutes


Baked Parmesan-Crusted Salmon

Ingredients

For the fish:
1 lb salmon fillets
1 cup panko bread crumbs
1/4 cup shredded Parmesan cheese
1/4 cup egg whites
2 tablespoons Dijon mustard
Cooking spray
Aluminum foil

For the dipping sauce:
3 tablespoons fresh chives, finely chopped
1/3 cup reduced-fat sour cream
1/3 cup reduced-fat mayonnaise

Steps

  1. Preheat oven to 425°F. Slice salmon fillets lengthwise into 3 even strips. Combine bread crumbs and Parmesan cheese in a shallow bowl.
  2. Whisk egg whites and Dijon mustard until frothy. Dip fish strips into egg mixture (allowing excess to drip off). Coat all sides of fish with Parmesan bread crumb mixture, and press with fingertips to coat evenly. Shake off any excess.
  3. Spray salmon with cooking spray on all sides. Place salmon on a foil-lined baking sheet. Bake 12–15 minutes and until fish is 145°F (or opaque and separates easily).
  4. Whisk together chives, sour cream, and mayonnaise. Serve fish with dipping sauce.

Crunchy Pear Salad

Ingredients

1 bag romaine salad blend (10 oz)

1 Bartlett pear (rinsed)

8-10 fresh basil leaves (rinsed)

1 cup grape tomatoes (rinsed)

1/2 cup matchstick carrots

1/4 cup chopped walnuts

2 tablespoons dried cherry-flavored cranberries

1/2 cup light Vidalia onion salad dressing

Steps

1. Place salad blend in salad bowl. Slice pear into quarters; remove core. Cut pear into bite-size pieces; add to salad.

2. Chop basil leaves finely (2 tablespoons); add to salad. Add remaining ingredients; toss and serve.

Aprons Advice

Most of the fat in this recipe (19g) comes from the salmon, a fat-rich fish, which is high in health-beneficial omega-3 fatty acids.

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Parmesan Crusted Salmon With Crunchy Pear Salad

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Baked Parmesan-Crusted Salmon

CALORIES (per 1/4 recipe) 380kcal; FAT 22.00g; SAT FAT 5.00g; TRANS FAT 0.00g; CHOL 75mg; SODIUM 510mg; CARB 16g; FIBER 0.00g; SUGARS 2g; PROTEIN 27g; CALC 10%; VIT A 6%; VIT C 8%; IRON 4%

Crunchy Pear Salad

CALORIES (per 1/4 recipe) 200kcal; FAT 9g; CHOL 0mg;SODIUM 150mg; CARB 29g; FIBER 4g; PROTEIN 3g;VIT A 80%; VIT C 25%; CALC 6%; IRON 4%

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