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Superfast Herb Crusted Salmon: Dinner Under 300 Calories

February 21, 2015 By Marge Perry

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.

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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

Filed Under: Fast and Easy, Recipes, Seafood and Fish

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Comments

  1. Anne Carter says

    February 22, 2015 at 8:01 am

    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?

    • Marge Perry says

      February 22, 2015 at 11:03 am

      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.

  2. Nancy says

    February 22, 2015 at 11:19 am

    I mix the ingredients with panko when cooking salmon or tilapia to add a little crunch to my fish.

    • Marge Perry says

      February 22, 2015 at 11:27 am

      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!

  3. Kit Broihier says

    February 22, 2015 at 1:23 pm

    How handy and timely–an easy recipe for something I was planning to make this week. Thanks Marge!

    • Marge Perry says

      February 23, 2015 at 8:47 pm

      Anytime, Kit– it’s lovely to see you here!

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I make my living writing, teaching and speaking about food and travel. In the name of work, I (have to!) eat a lot, meet interesting people (many of whom, like me, are passionate about their work) and travel near and far to see where and how food is made, grown or raised. I am saved from a life of extreme obesity by the fact that I truly love to exercise, but I am always one forkful away from not being able to button my jeans. Mine is a sweet and savory life.

I share it with my husband and co-author, David Bonom. Check out our new book, Hero Dinners: Complete One-Pan Meals That Save the Day

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