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Monday, January 19, 2009

Menu Mondays!

It's so good for you with essential omega-3 oil and great protein...this recipe is a hit in our house! Although you could do a basic kosher salt and fresh ground pepper and bake for 15-20min at 400. YUM! But here's another option...

2 Tb dijon mustard
1 Tb reduced fat margarine (melted)
4 tsp honey
1/4 cup fresh breadcrumbs
1/4 cup finely chopped pecans/walnuts
2 tsp chopped parsley
4 (4 oz) salmon filets - or 1 lg filet
salt & pepper to taste

Combine breadcrumbs, nuts and parsley -set aside. Melt margarine and mix with mustard and honey in a small bowl -set aside. Season each salmon filet w/salt and pepper. Place filets in a baking dish sprayed w/nonstick cooking spray. Brush each filetw/mustard mixture. Sprinkle w/crumb mixture & press lightly into filet.

Bake at 450 for 10min per inch of thickness or until fish flakes easily w/fork.
Serve with rice/wild rice, grilled veggies of your choice, and maybe some fresh fruit!

Makes 4 servings
Calories: 228
Protein: 24gr

1 comment:

Amanda Henderson said...

Nicole tried this one... anybody else? What did you think?