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Panko Dijon Crusted Salmon on Watercress Edamame Salad

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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.