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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

 

"Find something you're passionate about and keep tremendously interested in it."
-Julia Child, Pioneer

The refrigerator light goes on...

This is one of a series of salmon recipes that I have included for illustration. These are all quick and simple recipes and rely on ingredients that you should already have in the house. And you don’t have to use salmon. Any fish with some character will hold up to these recipes.

Eating Fish and Heart Disease in Women

There have been numerous studies that show a reduction of risk in fatal heart attacks when men eat fish.  In a study in the Journal of American Medical Association, researchers reported similar protection for women, showing that eating fish about once a week reduces the risk for fatal heart attack by at least 1/3.  Eating fish more often reduces the risk even further, with having fish 2 – 4 times per week cutting the risk by over 40%.  

These results were independent of the study’s participants use of other foods that might also prevent heart disease, such as fiber, differences in intake of red meat, fruits and vegetables or lower saturated fat diets.


 

Salmon with Parmesan Crust



Servings = 2 | Serving size =4 ounces salmon filet

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4.

The bread crumb mixture will keep well overnight tightly covered.

Serve with Potato Vinaigrette Salad or Roasted Potatoes or Red Potato Salad or Purple Potato Salad or Home Fries - Low Sodium Version or Home Fries or Thick Cut Yam Fries or Thick Cut Yam Fries - Low Sodium Version

AND

Serve with Parmesan Squash. or Pan Grilled Broccoli or Pan Grilled Asparagus or Herbed Zucchini or Green Beans with Red Onion or Creamy Cauliflower

2 ounces fresh sour dough bread
1 ounces Parmigiano-Reggiano (grated)
1 clove garlic (minced)
1 Tbsp fresh basil (chiffonade)
1 tsp extra virgin olive oil
1/2 Tbsp balsamic vinegar
2 4 ounce salmon filets (no more than 1/2 in. thick)
spray olive oil

Add the fresh sourdough bread to a food processor and process until they are fine crumbs.

Add the parmesan, garlic, basil, olive oil and vinegar and process until the mixture is well combined. This will make a moist breadcrumb mixture.

Preheat the oven to 450°. Place a non-stick skillet in the oven on the lowest possible rack. Remove the middle rack. Leave the pan in the oven for at least ten minutes.

Place the salmon fillets on a cutting board skin side down and pat the breadcrumb mixture onto the top of each fillet.

Remove the skillet from the oven and lightly spray with oil. Transfer the salmon filets (skin side down) to the pan and return to the oven. Cook for 6 minutes for rare.

Switch on the broiler and broil until the crust is golden brown (about 3 - 5 more minutes).

Nutrition Facts

Serving size = 1 salmon filet

Servings = 2

.

Amount Per Serving

Calories 394 Calories from Fat 190
  % Daily Value
Total Fat 21g 33%
    Saturated Fat 5g 26%
    Monounsaturated Fat 11g  
    Trans Fat 0g  
Cholesterol 83mg 28%
Sodium 445mg 19%
Total Carbohydrates 16g 5%
    Dietary Fiber 1g 4%
    Sugars 1g  
Protein 30g  
Vitamin A 7% Vitamin C 1%
Calcium 19% Iron 8%
Vitamin K 10 mcg Potassium 504 mg
Magnesium 42 mg