Parsley & Parmesan Salmon with Citrus Dressing
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Rich in omega-3 fatty acids, vitamins and minerals this salmon dish is full of flavour and perfectly complemented by a fresh salad and tangy citrus dressing.
- Health hub/
- Arthritis, joint, bone & muscle/
- Parsley & Parmesan Salmon with Citrus Dressing
Salmon is one of the best sources of omega-3 fatty acids, which helps to reduce mild joint swelling and inflammation. Salmon is also high in protein, a nutrient that is essential for regular growth and repair.
Doubling up on the parmesan, in the tasty crumb and salad not only provides a heap of flavour, but also contributes to the total calcium and phosphorus levels of the dish. These two minerals work together to support healthy joints and bones.
We have chosen to serve the salmon with a simple green salad. Rocket and fennel are good sources of vitamin C and manganese - two nutrients required for the development of cartilage (the connective tissue between our joints).
Serves - 4
Prep time - 15 minutes
Cook time - 15 minutes
Nut free
Parsley parmesan crumbed salmon served with a citrus dressing
Ingredients
- 1 tbsp extra virgin olive oil
- 1 garlic clove, finely diced
- ¼ cup panko breadcrumbs
- ½ cup shaved parmesan cheese
- 1 tbsp continental parsley, finely chopped
- 1 large lemon, zested & juiced
- 4 x 125g skinless salmon fillets
- 3 cups rocket leaves
- 1 fennel bulb, thinly sliced
- 1 tsp Dijon mustard
- Salt and pepper, to season
How to make
1. Preheat oven to 200°/180°C (fan forced) and line a medium baking tray with baking paper.2. Place one teaspoon olive oil, garlic, breadcrumbs, ¼ cup parmesan cheese, parsley and lemon zest in a small mixing bowl. Stir to combine. Season with salt and pepper.
3. Pat the salmon dry with paper towel and place fillets onto lined baking dish. Cover the top of each fillet with the parmesan crumb mixture and press down gently to make a crust. Place the salmon in the oven to cook for ten minutes, or until cooked to your liking.
4. Whilst the salmon is cooking, prepare salad by tossing together the rocket, fennel and remaining parmesan in a medium bowl. Prepare dressing by whisking together the lemon juice, remaining olive oil and mustard in a small bowl.
5. To serve, pour dressing over salad and serve alongside salmon pieces. Nutritional information,
| Kilojoules | 1770 kJ | Protein | 35.3 g |
| Carbohydrates, total - sugars, total |
10.5 g 4.1 g |
Fat, total - saturated fat |
26.3 g 6.7 g |
| Sodium | 665 mg |
|
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Sign up to the Wellbeing KitchenRachel Scoular is an avid foodie, APD Dietitian and founder of @healthyhappyhabits
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