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December 3, 2015

Panko Dijon Crusted Salmon on Watercress Edamame Salad

Post by heartfoodie

Is watercress my new favourite herb? Lettuce? Garnish? Leafy green goodness? Yes, yes it is. I have no idea what possessed me to go to the grocery store for the sole purpose of buying one bunch of watercress, but I’m glad I did. It’s like I inherently knew it was awesome which by association, makes me awesome too. For this dish, watercress inspired me to try something new with wild salmon instead of the typical Asian flavours that I use (although I did sneak in some ginger). With few ingredients, simple instructions and 15 minutes, it turned out to be a pretty “fancy” Wednesday night dinner according to my husband.


So why is this good for you?

  1. Watercress. Obviously I’m going to talk about this. Watercress is high in dietary nitrate that helps your body release sodium and ultimately reduce high blood pressure. It’s packed with cancer-fighting antioxidants, helps promote bone health and support vision. Oh and as a bonus, watercress is very high in beta-carotene, which is great for hydrating and plumping your skin. Studies have shown that it can even reduce wrinkles. BAM! Watercress.
  2. Wild salmon vs. farmed salmon. If you’re trying to achieve a heart-healthy diet, you must opt in for wild salmon. It has half the amount of calories and fat, and it has more iron, calcium and potassium than farmed salmon. Wild salmon is high omega-3 content, which helps your body clear out bad fat,  lower blood pressure, reduce blood clotting, reduce inflammation and increase brain function.
  3. Edamame. High in soy protein, folate, fiber, iron, AHA and even omega-3 edamame provides many health benefits. For heart health, high fiber and AHA in edamame can help lower cholesterol.

Skip ahead to the nutritional facts and printer-friendly version of this recipe.


Ingredients:

3 4 oz. fillet wild salmon
1 tsp canola oil
1-2 tbsp dijon mustard (or dijonnaise)
1/3 cup panko breadcrumbs
3 tbsp chopped, fresh parsley
1 tsp lemon zest
1 minced garlic
1/2 tsp grated, fresh ginger
1 1/2 cup watercress
1/4 sliced red onion
1/3 cup frozen edamame
2 tbsp olive oil
1 tbsp apple cider vinegar
salt and pepper to taste


11 Easy Steps (Instructions):

Step 1: Preheat the oven for 350.

Step 2: In a small bowl mix canola oil, panko, lemon zest, garlic, ginger and 1 tsp chopped fresh parsley. *tip, opt for a dijonnaise for an added slight sweet taste or make your own dijonnaise by mixing 1 part dijon and 1 part light mayonnaise**

Step 3: Season salmon fillets with salt and pepper.

Step 4: Heat a nonstick pan over on medium-high heat. When pan is hot, spray cooking oil and sear fish on both sides for 1-2 minutes or until nice and brown.


Step 5: Place salmon, flesh facing up, on lined baking sheet. Using the back of a spoon, add dijon mustard to each fillet.

Step 6: Now spoon on panko breadcrumb mixture.

Step 7: Depending on how thick your salmon is bake for 3-7 minutes. You will know your salmon is cooked through if it can flake apart easily with a fork at the thickest part. (if your salmon is cooked through but the panko crumbs haven’t browned, broil for 30-45 seconds).

Step 8: While the fish bakes, follow instructions on defrosting the edamame.

Step 9: In a separate bowl, whisk together olive oil, apple cider vinegar, 1 tsp dijon and season with salt and pepper.

Step 10: Toss watercress, onion, edamame and remaining parsley in olive oil dressing.


Step 11: Serve salmon on top of watercress salad and enjoy.

Enjoy! Nutritional facts and printer-friendly version of this recipe here.