High Protein Meal Ideas - WALNUT-ROSEMARY CRUSTED SALMON

Salmon and walnuts are both great sources of omega-3 fatty acids. Pair this easy salmon recipe with a simple salad and a side of roasted potatoes or quinoa.

MAKES 4 SERVING
TOTAL TIME 20 MINUTE

INGREDIENTS

2 teaspoons Dijon mustard

1 clove garlic, minced

¼ teaspoon lemon zest

1 teaspoon lemon juice

1 teaspoon chopped fresh rosemary

½ teaspoon honey

½ teaspoon kosher salt

¼ teaspoon crushed red pepper

3 tablespoons panko breadcrumbs

3 tablespoons finely chopped walnuts

1 teaspoon extra-virgin olive oil

1 (1 pound) skinless salmon fillet, fresh or frozen

Olive oil cooking spray

 

METHOD

STEP 1
Preheat oven to 425 degrees F. Line a large rimmed baking sheet with parchment paper.

STEP 2
Combine mustard, garlic, lemon zest, lemon juice, rosemary, honey, salt and crushed red pepper in a small bowl. Combine panko, walnuts and oil in another small bowl.

STEP 3
Place salmon on the prepared baking sheet. Spread the mustard mixture over the fish and sprinkle with the panko mixture, pressing to adhere. Lightly coat with cooking spray.

STEP 4
Bake until the fish flakes easily with a fork, about 8 to 12 minutes, depending on thickness. Sprinkle with parsley and serve with lemon wedges, if desired
 
NUTRITION INFORMATION:
222 Kcal
12g fat
2g saturated fat
18g fiber 
24g protein
4g carbs