Almond Crusted Salmon

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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.

 

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHEALTHWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 13 grandchildren.

 

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