Baked Salmon w/Crunchy Mustard Crust
Source of Recipe
allfood.com
Recipe Introduction
Menu: Baked salmon with crunchy mustard crust, orzo with pesto, peas and carrots, and mixed fruits with lemon sorbet.
Heads Up:
Either regular or reduced-fat mayonnaise works equally well in the salmon recipe. Avoid nonfat or imitation mayonnaise.
Makes 4 Servings
Menu Gameplan:
Step 1: make the baked salmon with crunchy mustard crust
Step 2: meanwhile, cook the orzo with pesto
Step 3: cook the peas and carrots
Step 4: prepare the mixed fruits with lemon sorbet
Step 5: serve
Here's How to Make It in 20 Minutes:
Before You Start:
Bring a medium saucepan of water, covered, to a boil over high heat to cook the orzo.
Step 1: make the baked salmon with crunchy mustard crust
Nonstick vegetable cooking spray
About 1 cup cheese-garlic or plain croutons
2 tablespoons grated Parmesan cheese
¨÷ cup regular or reduced-fat mayonnaise
1 tablespoon grainy mustard
4 pieces of salmon fillet (about 6 ounces each and uniformly thick as possible)
1. Spray a jelly-roll pan with nonstick vegetable cooking spray.
2. Crush the croutons in a blender or food processor to make about ¨ø cup rough-textured crumbs. (Or place the croutons in a plastic bag and crush with a mallet.) Transfer to a bowl and stir in the Parmesan.
3. In a small bowl, stir together the mayonnaise and mustard.
4. Rinse the salmon pieces and pat dry with paper towels. Place, skin side down, on the prepared pan. With a small spatula, spread the top of each with some of the mayonnaise mixture. Sprinkle the fillets with a thick coating of the crumb mixture, pressing down with the spatula to make the crumbs adhere. Bake in a 425F oven for 15 to 20 minutes, until crispy on the outside but still very moist within and just opaque and flakes when tested with a fork. (Time will vary with thickness of fillets.)
Step 2: meanwhile, cook the orzo with pesto
2 quarts water
Salt to taste
1 cup (about 6 ounces) orzo or other small pasta
3 tablespoons prepared pesto sauce
Pepper to taste
1. Pour the water into a large saucepan, salt lightly, and cover. Bring to a boil over high heat. Add the orzo or pasta, stir to separate, and cook according to the directions on the package until al dente. Reserve 2 tablespoons of the pasta cooking water and drain well.
2. Transfer the orzo to a serving bowl and stir in the pesto and reserved cooking water until well combined. Season with salt and pepper. Place the bowl on the table.
Step 3: cook the peas and carrots
1 bag (16 ounces) frozen peas and carrots
In a medium saucepan, cook the mixed vegetables according to the directions on the package. Drain, if necessary, and transfer to a serving bowl. Place the bowl on the table.
Step 4: prepare the mixed fruits with lemon sorbet
1 quart mixed fruit salad (strawberries, pineapple, grapes)
1 pint lemon sorbet
1. Drain the fruit salad of most of its juice and place in a serving bowl.
2. Remove the sorbet from the freezer to soften before serving, if desired.
Step 5: serve
1. With a wide spatula, place a piece of salmon on each of 4 dinner plates. Serve, with the orzo and peas and carrots as accompaniments.
2. When ready for dessert, spoon the fruit salad into 4 dessert bowls and top each with a small scoop of the sorbet. Serve.
Ingredients Shopping List:
Cheese-garlic or plain croutons
Salmon fillet pieces
Orzo or other small pasta
Prepared pesto
Frozen peas and carrots
Mixed fruit salad (strawberries, pineapple, grapes, jarred in the produce department)
Lemon sorbet
Ingredients From Your Pantry:
Nonstick vegetable cooking spray
Grated Parmesan cheese
Regular or reduced-fat mayonnaise
Grainy mustard
Salt and pepper
F.Y.I:
"There are health reasons to eat salmon and to eat it often. The challenge is to keep it interesting. The crunchy crust here does that."
- minutemeals' Chef Ruth
Nutrition Information Per Serving:
Single serving is ¨ù of total recipe
CALORIES 380
PROTEIN 34g
CARBS 7g
TOTAL FAT 23g
SAT FAT 4g
CHOLESTEROL 97mg
SODIUM 482mg
FIBER 1g
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