Dijon Parmesan crusted salmon

Ingredients

• 1/4 cup Dijon mustard
• 2 tablespoons low-fat mayonnaise
• 1/4 cup grated Parmesan cheese
• 1/4 cup panko breadcrumbs
• 4 salmon fillets, each 4 ounces
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper
• 2 teaspoons olive oil

Directions

Heat the oven to 375 F. In a small bowl, combine the mustard and mayonnaise. In another small bowl, combine the cheese and panko. If the consistency of the cheese and panko is not the same, place the ingredients in a food processor and pulse for 30 seconds.

Coat the top of each salmon fillet with 1 1/2 tablespoons of the mustard mixture and 2 tablespoons of the panko mixture. Sprinkle each fillet with salt and pepper.

Heat a large nonstick pan over medium-high heat. Add oil. Cook fillets for 1 minute or until golden brown. If the pan is ovenproof, place the pan in the oven to finish cooking, or place fillets on a baking sheet crusted side up. Bake for about 6 minutes or salmon flakes with a fork.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 244
Total carbohydrate: 3 g
Cholesterol: 64 mg
Dietary fiber: 0 g
Monounsaturated fat: 5 g
Protein: 28 g
Saturated fat: 3 g
Serving size: 4 ounces
Sodium: 704 mg
Total fat: 12 g

DASH Eating Plan Servings

Meats, poultry and fish: 4

Diabetes Meal Plan Choices

Meat and meat substitutes: 4

Mayo Clinic Healthy Weight Pyramid Servings

Protein and dairy: 2