Almond Crusted Salmon

By Barbara Day, M.S., R.D., C.N.

Nutrition Information Per Serving: 326 calories, 29 grams protein, 16 grams of fat, 16 grams of CHO, 3 grams of fiber, 275  mg sodium.

Preparation Time: 10 minutes   Cook Time: 15 minutes

Serves: 6

Ingredients*

  • 1 cup slivered almonds, finely chopped (use food processor, it’s easier)
  • ¼ cup plain bread crumbs
  • 2 tbsp brown sugar
  • ½ tsp Old Bay Seasoning
  • ½ tsp kosher salt
  • 1/3 cup egg whites, beaten or 1 large egg, beaten with 1 tbsp water
  • ¼ cup flour
  • 1 ½ pounds salmon (6 fillets)

Instructions

Preheat oven to 425 degrees. Spray baking sheet with nonstick cooking spray. Combine the almonds, bread crumbs, brown sugar, Old Bay seasoning, and salt in a shallow pan. Place beaten egg (or egg whites) and water in another pan and the flour in another shallow pan or plate. Season fish with additional salt and pepper (optional). Bread each fish fillet by coating both sides with flour, then dip in egg mixture then coat evenly with nut mixture. Place each fillet on the baking sheet and bake until golden brown about 15 minutes.

Shopping List

  • slivered almonds, finely chopped (use food processor, it’s easier)
  • plain bread crumbs
  • brown sugar
  • ½ tsp Old Bay Seasoning
  • large egg or egg whites
  • 1 ½ pounds salmon (6 fillets)

*Can  substitute other fish like tilapia, halibut, or whitefish.  Can also substitute pecans for almonds.

Image from: www.jenninfertylerfoodblog.com

Barbara Day, M.S., R.D., C.N, is a registered dietitian who has been teaching healthy lifestyles strategies to consumers for over 35+ years.

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