• Crusted Salmon

    15 minutes
    Amount Per Serving: Calories 254.8; Calories from Fat 107.2; Total Fat 11.9g; Cholesterol 78mg; Sodium 389.9mg; Potassium 722mg; Carbohydrates 5.6g; Protein 29.3g
    Salmon is rich in omega-3 fatty acids and low in saturated fat. It's also a good source of vitamin D, selenium, protein, and phosphorus. This dish is browned in oil and baked until the topping is crisp and the fish is tender. This dish is not only easy and quick to make, it tastes as a top chef made it in your kitchen.
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    • 4 salmon fillets, around 6 ounces each
    • 1 cup milk
    • 1 cup pecans, finely chopped
    • 1/4 cup all-purpose flour
    • 2 tablespoons packed brown sugar
    • 1 teaspoon salt
    • 1 teaspoon pepper
    • 3 tablespoons vegetable oil


    • Place a baking rack in the centre of your oven and heat it to 200 degrees Fahrenheit. Put paper towels on a baking sheet and set them aside.

    • In a shallow bowl, combine 1 cup pecans, ¼ cup all-purpose flour, 2 tbsps. brown sugar, 1teaspoons salt and 1 teaspoon fresh ground pepper. Coat the fish with the pecan mixture.

    • In a large cast-iron skillet or other ovenproof pans, brown the salmon in a little oil over medium-high heat. Bake at 400°F until the fish just begins to flake easily with a fork, 8-10 minutes.

    • Serving Suggestions: Serve with a good side dish such as Avocado Corn Tomato Salad, Balsamic Chickpea Avocado Feta Salad or Roasted Broccoli & Green beans.