Thursday, April 14, 2011

Creamy Salmon Bake

Crispy Creamy Salmon Bake
This delicious fish dish has omega-3s and a yummy cream sauce. Courtesy of

Don't forget another great idea for any leftover salmon is Smoked Salmon Pate found on page 166 of Tastes & Treasures cookbook.
2 tbsp. Fiber One bran cereal (original)
2 tbsp. panko breadcrumbs (often found in the Asian foods aisle)
1/8 tsp. garlic powder
1/8 tsp. onion powder
1/8 tsp. dried parsley
Dash each salt and black pepper
Two 5-oz. raw salmon fillets
2 1/2 tbsp. plain fat-free yogurt, divided
1 tbsp. Hellmann's/Best Foods Dijonnaise
1/4 tsp. dried dill or 1/2 tsp. chopped fresh dill
Preheat oven to 375 degrees. Line a baking sheet with aluminum foil and/or spray with nonstick spray. (For skin-on salmon, use the foil.)
Place cereal in a sealable plastic bag, remove as much air as possible, and seal. Crush cereal through the bag with a mallet or heavy can. Add panko breadcrumbs and all seasonings except dill to the bag. Seal and shake to combine. Set aside.
Lay salmon on the baking sheet -- for skin-on salmon, skin side down -- and spread 1/2 tbsp. yogurt on top of each fillet. Evenly distribute breadcrumb mixture over the yogurt, and lightly pat to adhere.
Bake in the oven for 12 - 14 minutes, until fish is cooked through.
Meanwhile, to make the sauce, combine Dijonnaise, dill, and remaining 1 1/2 tbsp. yogurt in a small bowl. Add 1 tbsp. hot water and stir until smooth and uniform. Set aside.
Plate baked fish (for skin-on salmon, use a spatula to slide the fillets off the skin) and drizzle with sauce. Enjoy!
PER SERVING (1 fillet with sauce): 305 calories, 15g fat, 298mg sodium, 10g carbs, 1.75g fiber, 1.5g sugars, 30g protein -- PointsPlus™ value 8*