Nutrition: February 2016
“Everything that you put into your body and mind matters.”
~ Anonymous
Image by Cooking Classy
February's Recipe of the Month:
Baked Salmon with Lemon, Olive and Parmesan Crust
By: Sarah Wilson
Fish has certainly become the darling of health conscious cooks. And for good reason! One serving of salmon, for example, contains over a day's worth of Vitamin B12, and Vitamin D, and is a significant source of Vitamin B3, phosphorus, and Omega-3-fatty acid. It is also relatively low in sodium, is a delicious source of lean protein, and is free of added sugars.
Not only is this recipe mouth watering, but it's easy to make and packed with nutrients. We hope you enjoy it as much as we do! Please note that we recommend using organic ingredients when possible.
Directions
1. Put salmon in a large bowl and drizzle with half the oil. Toss to coat and set aside whilst making crust mixture.
2. Preheat the oven to 220°C/425°F/Gas Mark 7. Line an oven tray with baking paper. To make crust, put breadcrumbs, parmesan, olive and parsley in a large bowl. Season and mix to combine. Add remaining oil and toss again.
3. Arrange salmon fillets on prepared tray, about 3cm apart. Spoon mixture evenly over salmon. Bake for 10-12 minutes until salmon is cooked through and crust is light golden.
4. Meanwhile, steam beans and broccoli for 2 minutes until just tender. Transfer to a large bowl, season and drizzle with a little extra oil. Toss well and season with salt and pepper.
5. Serve salmon scattered with extra parsley. Serve with vegetables and lemon wedges on the side.
Ingredients
- 4 x 150g boneless, skinless salmon fillets.
- 4 tablespoons Extra Virgin Olive Oil, plus extra to drizzle.
- 1/2 cup fresh coarse breadcrumbs (Can substitute with a gluten-free version)
- 30 g parmesan, finely grated.
- 1/2 cup pitted green olives, thinly sliced.
- 1 tablespoon finely chopped flat leaf parsley leaves, plus extra to serve.
- Sea salt flakes, to season.
- Freshly ground black pepper, to season.
- 1 bunch broccolini, trimmed and halved.
- Lemon wedges, to serve.