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Panko Crusted Salmon

April 24, 2012

by Elizabeth

By now we all have heard approximately 1, 412 times how healthy salmon is. Omega 3s! Anti-Inflammatory! Lean protein! Makes your skin glow! Better brain function! Heart healthy! Fights disease! Blah, blah, blah. All sounds like a bunch of mumbo-jumbo to someone who has been staunchly salmon-adverse for her entire life. As is typically the case with foods on my “do not touch” list, this all stems from having salmon ranging from not-so-great to downright bad too many times. Fishy fish is my worst nightmare. However I learned at a work lunch a few months ago that salmon isn’t necessarily overly-fishy by nature – when perfectly seasoned and grilled by one of the best seafood restaurants in town, it’s actually pretty good.

I still had absolutely zero interest in trying to cook it myself, regardless of its countless health benefits. Until I read that an anti-inflammatory diet (of which salmon is a staple) can be beneficial in fighting rosacea. I have mild rosacea but it does get worse this time of year, right when I start spending time in the sun regularly. Eating food for better brain function, pshh not interested – perfect skin, sign me up. Now, I have no idea if this really true – but I decided it was worth attempting salmon chez liz to see if I could start incorporating it into my diet at least on a semi-regular basis. I scoured through my dozens of cookbooks trying to find something appealing and settled on this Panko-Crusted Salmon by my favorite no-fail cook, Ina Garten. I added capers to the crust for some extra bite, and I really did enjoy it. The leftovers, not so much, but still – huge progress in the salmon department.

Panko Crusted Salmon, adapted from Ina Garten

Serves 2, easily doubled

1/3 cup panko (Japanese dried bread flakes)
1 tablespoon minced fresh parsley
1/2 teaspoon grated lemon zest
1 tablespoon capers, chopped
Kosher salt and freshly ground black pepper
1 tablespoons good olive oil
2 (6- to 8-ounce) salmon fillets, preferably wild-caught
1 tablespoons Dijon mustard

Preheat oven to 425˙.

In a small bowl, mix panko, lemon zest, capers, and parsely. Drizzle in olive oil, and stir until well combined and panko is coated.

Place salmon skin side down on a parchment paper lined baking sheet. Sprinkle liberally with salt and pepper. Brush dijon mustard all over salmon fillets, then top with panko crust. Press it down a little with your fingers to make sure it sticks.

Bake for about 15 minutes, then place under the broiler on high for 1-2 minutes to brown panko. To make sure it’s done, insert a knife into the thickest part of the filet, and see if the fish is a uniform color throughout – it should be light pink and flaky. If it’s still orange and raw in the center, return to the oven for another 2 minutes to finish cooking. Repeat if necessary, checking every 1 – 2 minutes to make sure you don’t overcook the fish.

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3 Comments leave one →
  1. April 24, 2012 12:22 pm

    Well I’m glad something convinced you to do this – it looks really yummy! I didn’t know salmon had quite that many benefits.

  2. Freeman Mcguirl permalink
    February 19, 2013 9:25 am

    There is a lot of research currently being done in the field of natural anti-inflammatory foods and whether or not they really affect a person’s overall quality of living. From the results being shown, it seems as though eating anti-inflammatory herbs and foods is a pretty decent way of increasing a person’s overall health and wellness over a long period of time. In the modern world of medicine and medical technology, people are starting to live longer and longer…

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