Cindy's Salmon Milanese
A Healthy Assorted Choices Of Seafood & Garden Fresh Vegetables
Ingredients
- 4 1/2 oz Uncooked Salmon
- 1 Spritz of avocado oil or hint of butter
- 1 Sprinkle of salt
- 1 Avocado
- 1 Pecans Chopped
- 1 Cherry Tomatoes Chopped
- 1 Hard Boiled Egg
- 1 Kale Stripped
- 1 Olive Oil Sprinkled
- 1 White Onion Chopped
- 1 Pipita Seeds
- 1 Mozzarella Cheese Shredded
- 1 Salt & Pepper
- 1 Zuccini
- 1 Yellow & Red Sweet Peppers
Instructions
- Directions For Salmon:1. Weigh 4.5 ounces of uncooked salmon to get 4 ounces of cooked.2. Spray salmon with avocado oil or top with a hint of butter; sprinkle with salt. 3. Cook at 400 degrees for 12-15 minutes. Tomato Basil Salsa For Salmon:Makes enough for 4 filets½ cup cherry tomatoes, chopped1 tablespoon chopped basil leaves½ tablespoon fresh minced garlic2 tablespoons extra-virgin olive oil1. Combine ingredients.2. After baking salmon, spread a small amount of sauce on top of each filet. The Kale Salad:Stripped Kale LeavesChopped PecansPipita SeedsChunk Chopped White OnionHard Boiled Egg ShreddedSliced AvocadoDrizzle Olive Oil Balsamic Vinegar Shredded Mozzarella Cheese
Video
Notes
Salmon (per 3.5 oz or 100g serving):
- Calories: 206
- Protein: 22g
- Fat: 12g
- Saturated Fat: 3g
- Monounsaturated Fat: 4g
- Polyunsaturated Fat: 4g
- Omega-3 Fatty Acids: ~1.8g
- Cholesterol: 55mg
- Vitamin D: 526 IU (131% DV)
- Vitamin B12: 3.2 mcg (133% DV)
- Selenium: 36.5 mcg (66% DV)
- Potassium: 363 mg (10% DV) When combined, these ingredients provide a nutrient-dense meal rich in:
- Protein: From salmon
- Healthy Fats: From salmon and avocado oil
- Vitamins and Minerals: High in Vitamin C, Vitamin A, Vitamin D, Vitamin B12, and Selenium
- Fiber: From vegetables
- Antioxidants: From vegetables, tomatoes, and garlic
Instructions:
- Preheat the Oven: Preheat your oven to 400°F (200°C).
- Prepare the Salmon and Vegetables:
- Place the salmon fillets on a baking sheet lined with parchment paper or lightly greased.
- Arrange the sliced red and yellow sweet peppers around the salmon.
- Sprinkle the salmon and peppers with salt and pepper.
- Add Cherry Tomatoes and Garlic:
- Scatter the chopped cherry tomatoes over the salmon and peppers.
- Sprinkle the fresh minced garlic over the top.
- Drizzle with Olive Oil:
- Drizzle the extra-virgin olive oil evenly over the salmon and vegetables.
- Bake the Salmon:
- Place the baking sheet in the preheated oven.
- Bake for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork. The exact time may vary depending on the thickness of the salmon fillets.
- Finish with Basil:
- Once out of the oven, sprinkle the chopped basil leaves over the top of the salmon and vegetables for a fresh, aromatic finish.
- Serve and Enjoy:
- Serve the baked salmon with the roasted peppers and cherry tomatoes. This dish pairs well with a side of rice, quinoa, or a fresh green salad.
