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Recipe: Alaska Salmon Bake with Pecan Crunch Crust
Servings: 4
Preparation Time: 15 min.
Cooking Time: 10 min.
 
Ingredients:
  • 2 Tbs. Dijon mustard
  • 2 Tbs. unsalted butter, melted
  • 4 tsp. honey
  • 1/4 cup breadcrumbs
  • 1/4 cup pecans or walnuts, finely chopped
  • 2 tsp. parsley, chopped
  • 4 salmon fillet, thawed if frozen, 6 oz each
  • 1 lemon, cut into wedges
Cooking Directions:
Preheat oven to 450° F. Mix first 3 ingredients in a bowl and set aside. Mix breadcrumbs, pecans and parsley in another bowl. Season salmon with salt and pepper to taste and place on a lightly greased baking sheet or broiling pan. Brush each fillet with mustard-honey mixture and top with a spoonful of breadcrumb mixture. Bake 10 minutes per inch of thickness, or until salmon flakes when tested with a fork. Serve with lemon wedges.
 
Per Serving: calories 521, fat 19.4g, calories from fat 34%, protein 65.4g, cholesterol 180.9mg, dietary fiber 1.6g

Nutrients Exchanges
Calories 521 Milk Exchanges 0.0
Protein 65.4g Vegetable Exchanges 0.0
Carbohydrates 14.9g Fruit Exchanges 0.2
Dietary Fiber 1.6g Bread Exchanges 0.4
Sugar 7.0g Other Carbohydrates/Sugar Exchanges 0.4
Fat Total 19.4g Lean Meat Exchanges 0.1
Saturated Fat 5.9g Very Lean Meat/Protein Exchanges 9.5
Mono-unsaturated Fat 7.7g Fat Exchanges 3.2
Poly-unsaturated Fat 5.9g
% Calories from Fat 34%    
Cholesterol 180.9mg
Sodium 371.1mg
Vitamins Minerals
Vitamin A 169.6IU Calcium 75.4mg
Thiamin (B1) 0.8mg Copper 2.7mg
Riboflavin (B2) 2.1mg Iron 3.4mg
Niacin (B3) 22.8mg Magnesium 99.9mg
Vitamin B6 1.0mg Manganese 1.0mg
Vitamin B12 9.6mcg Phosphorus 770.9mg
Vitamin C 15.4mg Potassium 1000.0mg
Vitamin E 5.6IU Selenium 151.1mcg
Folate 20.9mcg Sodium 371.1mg
Pantothenic Acid 2.6mg Zinc 2.4mg