Here's a new way to serve salmon. It's baked with a crisp, crunchy Parmesan crust that adds texture and flavor to this meaty fish. Good quality Parmesan cheese makes a difference. Look for Parmigiano-Reggiano cheese or the best quality you can find.
HELPFUL HINTS
* You can use any type of spaghetti.
* For best-quality Parmesan, grate it just before you use it.
SHOPPING LIST
' To buy: 3/4 pound fresh salmon, 1 piece Parmesan cheese, 1 container panko breadcrumbs, 1 jar minced garlic, 1 bottle cayenne pepper, 1 package whole-wheat spaghetti, 1 package fresh spinach, 1 can olive oil spray.
' Staples: olive oil, salt, black peppercorns.
Parmesan Crusted Salmon
Olive oil spray
1/4 cup grated Parmesan cheese
2 tablespoons panko breadcrumbs
1 teaspoon minced garlic
1/4 teaspoon cayenne pepper
1 1/2 teaspoons olive oil
3/4 pound salmon fillet
Salt and freshly ground black pepper
Heat oven to 400 degrees. Line a baking tray with foil, and spray with olive oil spray. Mix the Parmesan cheese, breadcrumbs, garlic and cayenne pepper together in a bowl. Add the olive oil, and mix well until the mixture is moist. Place salmon fillets skin side down on the foil-lined sheet. Spray salmon with olive oil spray. Sprinkle with salt and pepper to taste. Press Parmesan mixture onto the salmon covering the fillets. Place the tray in the oven for 15 minutes. If crust starts to burn, cover the salmon with foil. A meat thermometer should read 125 degrees. Divide between two dinner plates.
Yield 2 servings.
Per serving: 361 calories (49% from fat), 19.5 grams fat (3.9 grams saturated, 7.3 grams monounsaturated), 105 milligrams cholesterol, 37.7 grams protein, 7.9 grams carbohydrates, 0.5 gram fiber, 303 milligrams sodium.
- Recipe by Linda Gassenheimer
Spaghetti and Spinach
1/4 pound whole-wheat spaghetti
4 cups fresh spinach
2 teaspoons olive oil
Salt and freshly ground black pepper
Bring a large sauce pan three-quarters filled with water to a boil. Add the spaghetti, and boil 9 minutes or according to package instructions. Add the spinach. Remove 2 tablespoons of the water to a bowl. Drain the spaghetti and spinach, and place in the bowl with the reserved water. Add the olive oil and salt and pepper to taste. Divide between two dinner plates with the salmon.
Yield 2 servings.
Per serving: 265 calories (19% from fat), 5.6 grams fat (0.8 gram saturated, 2.3 grams monounsaturated), no cholesterol, 9.2 grams protein, 44.7 grams carbohydrates, 3.2 grams fiber, 51 milligrams sodium.
- Recipe by Linda Gassenheimer
Linda Gassenheimer is the author of over 0 cookbooks, including her newest, "The 12-Week Diabetes Cookbook."