1. Homepage
  2. BAKE
  3. Panko Dijon Crusted Salmon on Watercress Edamame Salad

Panko Dijon Crusted Salmon on Watercress Edamame Salad

  • recipe image cover

BOOKMARK

PRINT

SHARE

DELICIOUS

Description

Baked salmon topped with crunchy dijon panko breadcrumbs on a bed of protein packed watercress and edamame salad.

Nutrition

Calories (per serving)401
Total Fat28 g42%
Saturated Fat3 g17%
Monounsaturated Fat8 g
Polyunsaturated Fat1 g
Trans Fat0 g
Cholesterol68 mg23%
Sodium600 mg25%
Potassium315 mg9%
Total Carbohydrate12 g4%
Dietary Fiber3 g12%
Sugars2 g
Protein24 g48%

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
* Click to ingredient to choose one

Directions

1
Preheat the oven for 350.
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**
3
Season salmon fillets with salt and pepper.
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.
5
Place salmon, flesh facing up, on lined baking sheet. Using the back of a spoon, add dijon mustard to each fillet.
6
Now spoon on panko breadcrumb mixture.
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).
8
While the fish bakes, follow instructions on defrosting the edamame.
9
In a separate bowl, whisk together olive oil, apple cider vinegar, 1 tsp dijon and season with salt and pepper.
10
Toss watercress, onion, edamame and remaining parsley in olive oil dressing.
11
Serve salmon on top of watercress salad and enjoy.
" ); writeDoc.close(); printWindow.focus(); printWindow.print(); if ( settings.mode == modes.popup && settings.popClose ) printWindow.close(); } function docType() { if ( settings.mode == modes.iframe || !settings.strict ) return ""; var standard = settings.strict == false ? " Trasitional" : ""; var dtd = settings.strict == false ? "loose" : "strict"; return ''; } function getBody( printElement ) { return '

' + $("a.action-bookmark").attr('title') + '

' + $(".entry-description").html() + $(".entry-nutri").html() + $(".entry-ingredient").html() + $(".entry-instruction").html() + '
'; } function getFormData( ele ) { $("input,select,textarea", ele).each(function(){ // In cases where radio, checkboxes and select elements are selected and deselected, and the print // button is pressed between select/deselect, the print screen shows incorrectly selected elements. // To ensure that the correct inputs are selected, when eventually printed, we must inspect each dom element var type = $(this).attr("type"); if ( type == "radio" || type == "checkbox" ) { if ( $(this).is(":not(:checked)") ) this.removeAttribute("checked"); else this.setAttribute( "checked", true ); } else if ( type == "text" ) this.setAttribute( "value", $(this).val() ); else if ( type == "select-multiple" || type == "select-one" ) $(this).find( "option" ).each( function() { if ( $(this).is(":not(:selected)") ) this.removeAttribute("selected"); else this.setAttribute( "selected", true ); }); else if ( type == "textarea" ) { var v = $(this).attr( "value" ); if ($.browser.mozilla) { if (this.firstChild) this.firstChild.textContent = v; else this.textContent = v; } else this.innerHTML = v; } }); return ele; } function Iframe() { var frameId = settings.id; var iframeStyle = 'border:0;position:absolute;width:0px;height:0px;left:0px;top:0px;'; var iframe; try { iframe = document.createElement('iframe'); document.body.appendChild(iframe); $(iframe).attr({ style: iframeStyle, id: frameId, src: "" }); iframe.doc = null; iframe.doc = iframe.contentDocument ? iframe.contentDocument : ( iframe.contentWindow ? iframe.contentWindow.document : iframe.document); } catch( e ) { throw e + ". iframes may not be supported in this browser."; } if ( iframe.doc == null ) throw "Cannot find document."; return iframe; } function Popup() { var windowAttr = "location=yes,statusbar=no,directories=no,menubar=no,titlebar=no,toolbar=no,dependent=no"; windowAttr += ",width=" + settings.popWd + ",height=" + settings.popHt; windowAttr += ",resizable=yes,screenX=" + settings.popX + ",screenY=" + settings.popY + ",personalbar=no,scrollbars=no"; var newWin = window.open( "", "_blank", windowAttr ); newWin.doc = newWin.document; return newWin; } $('a.action-print').click(function() { var container = $(this).attr('rel'); $('.' + container).printArea(); return false; }); })(jQuery);