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Panko-Crusted Salmon

salmon

My eight-year-old daughter loves fish. One of her favorites is salmon and this is one of our favorite ways to prepare it. The recipe comes from Ina Garten popularly known as the Barefoot Contessa on the Food Network show. This is a very easy recipe to make.

When preparing fish at home make sure to practice food safety rules: wash hands before handling fish, use a designated cutting board (wash and disinfect after use) and avoid raw meat drippings to cross contaminate other surfaces.

Ingredients

  • 2/3 cup panko* (Japanese dried bread flakes)
  • 2 tablespoons minced fresh parsley
  • 1 teaspoon grated lemon zest
  • Kosher salt and freshly ground black pepper
  • 2 tablespoons olive oil
  • 4 (6- to 8-ounce) salmon fillets, skin on
  • 2 tablespoons Dijon mustard
  • 2 tablespoons vegetable oil
  • Lemon wedges, for serving

Directions

  • Preheat the oven to 425º F.
  • In a small bowl, mix together the panko, parsley, lemon zest, 1/2 teaspoon salt and 1/2 teaspoon pepper. Drizzle with the olive oil and stir until the crumbs are evenly coated. Set aside.
  • Place the salmon fillets skin side down on a cutting board (designate for raw meats to avoid cross contamination). Generously brush the top of the fillets with mustard and then sprinkle generously with salt and pepper. Press the panko mixture thickly on top of the mustard on each salmon fillet. The mustard will help the panko stick to the fish.
  • Heat the vegetable oil over medium-high heat in a 12-inch cast-iron skillet or large heavy, oven safe pan. When the oil is very hot, add the salmon fillets, skin side down, and sear for three to four minutes without flipping, to brown the skin.
  • Transfer the pan to the hot oven for five to seven minutes until the salmon is almost cooked and the panko is browned. Remove from the oven, cover with aluminum foil, and allow to rest for five to 10 minutes. Serve the salmon hot or at room temperature with lemon wedges.

Serve with a rice pilaf and sautéed greens. Serves four.

*Panko is a Japanese style breadcrumb that is used as a coating for deep frying.  Panko is made from bread without crusts that is coarsely ground into flakes that gives foods a light crunchy coating.

Variations:
Use dill weed instead in the breading instead of the parsley.

Omit the breading altogether; season salmon with salt and pepper, sear and then bake per instructions. Three minutes before removing from oven, coat salmon with mustard and continue to cook.  Remove from oven, let salmon rest. Enjoy.

From: http://www.foodnetwork.com/recipes/ina-garten/panko-crusted-salmon-recipe/index.html   2010, Barefoot Contessa How Easy is That? All Rights Reserved

About Julia Salomón MS, RD, CD

Julia is the corporate dietitian at Affinity Health System and also a nutrition educator. She works at various sites throughout the organization working with Affinity’s employee wellness program. She earned her Master’s degree in nutrition science from the University of Wisconsin-Madison in 1996 and became a dietitian shortly thereafter. Julia has worked on several nutrition projects abroad as well as domestically. Before joining Affinity Health System in June of 2011, she worked as a college dietitian and later in the school nutrition field. She has earned certificates of training in adult and childhood weight management. Julia has a special interest in nutrition, public health and wellness.

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