Marge Perry's Superfast Herb Crusted Salmon


This is dinner for anyone who needs a satisfying, healthful meal in a hurry. It’s for those nights when even chopping a little something makes you reach for the take-out menu– and it is proof you don’t have to.

It’s all yours, in 15 minutes and with under 300 calories.

Print Options

Superfast Herb Crusted Salmon

Salmon factoid: You know the white stuff that sometimes oozes out the sides of salmon when you cook it? It is NOT fat. It is a kind of protein, like egg white (albumin). 

3 tablespoons all-purpose, rice or whole wheat flour

¼ teaspoon dried basil

¼ teaspoon dried oregano

¼ teaspoon dried thyme

½ teaspoon salt

¼ teaspoon black pepper

4 5-ounce pieces salmon fillet

1 tablespoon olive oil


  1. Combine the flour, basil, oregano, thyme, salt and pepper on a plate. Dredge the salmon on all sides in the mixture.
  2. Heat the oil in a large nonstick skillet over medium high. Add the salmon, skin side up, and cook until the salmon is deeply golden on the underside, about 4-5 minutes. Turn the salmon over and cook until it is again golden on the underside and cooked to the desired degree of doneness, about 4 more minutes.

Makes 4 servings

Nutritional analysis for each serving: 281 calories, 33 g protein, 5 g carbohydrates, 0 g fiber, 14 g fat, 2 g saturated fat, 362 mg sodium


Soothe Me Like Love

Soothe Me Like Love

Young love is jubilant and invigorating. If tended to properly, it flourishes and is productive; with age it quiets and grows stronger. We [...]
Click here for more…
Love is Abundance...

Love is Abundance…

  …and restraint, pleasure, fun, care taking, choices and chocolate. So are these Peanut Butter-Marshmallow-Chocolate Candy Cups. They are easier [...]
Click here for more…
Slow Cooker Beauty: Two-Potato Chicken in Red Wine

Slow Cooker Beauty: Two-Potato Chicken in Red Wine

  Cooking in a slow cooker is like having a Leave-it-to-Beaver wife. At the end of the day, when you [...]
Click here for more…
That Golden-Green Elixir: California Olive Oil

That Golden-Green Elixir: California Olive Oil

There was a time, in the beginning of my love affair with olive oil nearly two decades ago, when I thought [...]
Click here for more…