Walnut Crusted Salmon - 14.3g Carbs, 4.5g Fiber, 2.2g Sugar
From: Daydream Kitchen
--> For the salmon
1/2 cup whole-wheat panko breadcrumbs
1/2 cup crushed walnuts
1 lb salmon fillets
1/4 tsp sea salt
1/4 tsp freshly ground pepper
3 Tbsp fresh lemon juice
--> For the broccoli
4 cups broccoli florets
1/4 tsp sea salt
1/4 tsp freshly ground pepper
1 Tbsp extra virgin olive oil
For the salmon, preheat oven to 425 degrees F. In a small bowl, combine
panko and walnuts; set aside.
Place salmon fillets in a large baking dish. Sprinkle with salt and
pepper; drizzle with lemon juice. Sprinkle panko mixture on the top
of the fillets, pressing to coat. Place in oven and bake 15 minutes
or until fish flakes easily with a fork.
Meanwhile, for the broccoli, line a baking sheet with foil. Place
broccoli on baking sheet, and season with salt and pepper. Drizzle
with oil; toss to coat. Place in oven and bake eight minutes or
until tender. Serve with salmon.
Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 244 g
Nutrition per Serving:
424 Calories, 245 Calories from Fat, 27.3g Total Fat, 3.9g Saturated Fat,
0g Trans Fat, 71mg Cholesterol, 339mg Sodium, 14.3g Total Carbs,
4.5g Dietary Fiber, 2.2g Sugars, 33g Protein
Vitamin A 8% - Vitamin C 153% - Calcium 3% - Iron 12%
Nutrition Grade: A-
Good points:
Low in sugar
High in niacin
Very high in selenium
High in vitamin B6
High in vitamin B12
Very high in vitamin C
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