Salmon Nuggets
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Adapted from Seafood Twice A Week by Evie Hanson and Cindy
Snyder, MPH, RD
Ingredients:
- (3) 8-oz salmon fillets, about 1-inch thickness
- 1 Tbsp extra-virgin olive oil
- 1/2 cup Panko bread crumbs
- Juice from 1/2 lemon
- 1/4 tsp lemon pepper seasoning
- 1 clove garlic, minced
- 1 Tbsp margarine (we prefer Land O’ Lakes or Fleishmann’s)
Directions:
Cut salmon fillets into two portions along the bone. Combine the crumbs with
lemon pepper seasoning, and roll the salmon pieces in the crumb mixture.
Combine the margarine, oil, lemon juice, and garlic in a nonstick skillet.
Sauté salmon pieces about 8 – 10 minutes or until done.
Note: We prefer to use a combination of butter and oil when cooking fish
but, to reduce the saturated fat and cholesterol, we are suggesting the margarine.
Makes 6 nuggets
Per nugget: 206 calories (40% calories from fat) 9g total fat; 1.4g saturated
fat; 59mg cholesterol; 181mg sodium; 6.8g total carbohydrates; 24g protein
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