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Salmon with a Spicy Crust

3 Reviews
100% would make this recipe again

Preparation : 10 min Cooking : 10 min
310 calories/serving
  • Can be done in advance
  • Easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Diabetes-friendly

Ingredients

1 tsp peppercorns 3 g
1 tbsp coriander seeds 4 g
1 tbsp mustard seeds 10 g
1 tbsp celery seeds 9 g
1/4 tsp salt 2 g
300 g salmon fillet
2 tbsp canola oil 30 mL

Before you start

Keep the serving plates warm on the stove while you're preparing the dish.

Method

  1. Preheat the oven to 230°C/450°F. Cut the salmon into pieces of comparable size, as per the number of servings required. Set aside.
  2. Coarsely grind the peppercorns, coriander, mustard, and celery seeds, using a pepper mill if available. Otherwise, place the spices in a plastic bag and crush them using a rolling pin. Transfer the mixture to a shallow dish, add the salt, then coat the salmon pieces on both sides with the spice mixture.
  3. Heat the oil in a nonstick skillet over medium heat. Add the salmon and sauté until the crust is golden, about 1-2 min per side, taking care not to let it burn.
  4. Transfer the fillets to a baking dish, place it in the middle of the oven, and bake for about 7-8 min for a 2 to 2,5 cm thick fillet. Since the cooking time depends on the thickness of the fillets and the actual temperature of the oven, it is important to check with a fork to see if the fish is cooked through. Serve on the warmed plates.

Nutrition Facts Table

per 1 Serving (140g)

Amount

% Daily Value

Calories

310

Fat

18 g

28 %

Saturated 2.1 g
+ Trans 0.2 g

12 %

Cholesterol

110 mg

Sodium

370 mg

16 %

Carbohydrate

6 g

2 %

Fibre

2 g

10 %

Sugars

0 g

Protein

32 g

Vitamin A

4 %

Vitamin C

3 %

Calcium

13 %

Iron

29 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 0 serving
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ½ servings

Claims

This recipe is :
Source of  :
Calcium, Copper, Fibre, Omega-3, Pantothenic Acid, Vitamin B1
Good source of  :
Vitamin B2, Vitamin K, Zinc
Excellent source of  :
Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin B12, Vitamin B6, Vitamin D, Vitamin E
Free  :
Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Meat and Alternatives 3 ½
Fats 2

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Members' Reviews

3 Reviews (3 with rating only ) 100% would make this recipe again

This recipe is in the following categories

Fish | Main courses/Entrées | Source of Omega-3 | High Iron | High Vitamin D | Kosher | Halal | Diabetes-friendly | Bake