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Recipe: Rosemary Baked Salmon
Servings: 4
Preparation Time: 10 min.
Cooking Time: 10 min.
 
Ingredients:
  • 1 Tbs. rosemary, crumbled, or 2 Tbs. fresh, minced
  • 1/4 tsp. salt
  • 1/2 tsp. pepper
  • 2 clove garlic, minced
  • 2/3 cup seasoned breadcrumbs
  • 1-1/2 Lbs. salmon
  • 4 tsp. olive oil
Cooking Directions:
Preheat oven to 425° F. Combine first 4 ingredients in a mortar or bowl and mash to a paste. Using a fork or food processor, mix paste into breadcrumbs. Season both sides of salmon steaks with salt to taste. Arrange salmon steaks in a lightly oiled baking dish. Press equal amounts of breadcrumb mixture onto the top of each salmon steak and drizzle with oil. Place in oven and roast 10-12 minutes or until fish is cooked throughout.
 
Per Serving: calories 443, fat 7.0g, calories from fat 14%, protein 47.6g, cholesterol 101.7mg, dietary fiber 1.3g

Nutrients Exchanges
Calories 443 Milk Exchanges 0.0
Protein 47.6g Vegetable Exchanges 0.0
Carbohydrates 15.4g Fruit Exchanges 0.0
Dietary Fiber 1.3g Bread Exchanges 1.0
Sugar 0.8g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 7.0g Lean Meat Exchanges 0.0
Saturated Fat 2.9g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 3.5g Fat Exchanges 0.9
Poly-unsaturated Fat 0.6g
% Calories from Fat 14%    
Cholesterol 101.7mg
Sodium 777.4mg
Vitamins Minerals
Vitamin A 3.2IU Calcium 34.7mg
Thiamin (B1) 0.0mg Copper 0.0mg
Riboflavin (B2) 0.0mg Iron 2.5mg
Niacin (B3) 0.6mg Magnesium 10.4mg
Vitamin B6 0.0mg Manganese 0.2mg
Vitamin B12 0.1mcg Phosphorus 30.3mg
Vitamin C 1.2mg Potassium 1000.0mg
Vitamin E 0.9IU Selenium 8.0mcg
Folate 4.1mcg Sodium 777.4mg
Pantothenic Acid 0.1mg Zinc 0.3mg