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.
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
- Combine the flour, basil, oregano, thyme, salt and pepper on a plate. Dredge the salmon on all sides in the mixture.
- 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
Looks good, Marge. I never quite know what to do with salmon skin. Usually I pull off when salmon almost cooked. May I ask, what do you do?
Anne– the skin, when crisped, is delicious! And it is also a concentrated source for omega-3’s which are so good for us. (When not crisped, the skin is just gross, the way not-crisp chicken skin is…) Cooked by this method, your skin (your salmon skin, that is) should be golden brown and crunchy.
I mix the ingredients with panko when cooking salmon or tilapia to add a little crunch to my fish.
Sounds great, Nancy. And then you don’t need the flour, which adds more of a smooth crust rather than the equally pleasant uneven crust from panko. I’ll happily eat either one!
How handy and timely–an easy recipe for something I was planning to make this week. Thanks Marge!
Anytime, Kit– it’s lovely to see you here!