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From Vito's Italian Cucina Comes: Cindy's Salmon Milanese

Cindy's Salmon Milanese

A Healthy Assorted Choices Of Seafood & Garden Fresh Vegetables
Prep Time 35 minutes
Cook Time 15 minutes

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 filets
    ½ cup cherry tomatoes, chopped
    1 tablespoon chopped basil leaves
    ½ tablespoon fresh minced garlic
    2 tablespoons extra-virgin olive oil
    1. Combine ingredients.
    2. After baking salmon, spread a small amount of sauce on top of each filet. 
    The Kale Salad:
    Stripped Kale Leaves
    Chopped Pecans
    Pipita Seeds
    Chunk Chopped White Onion
    Hard Boiled Egg Shredded
    Sliced Avocado
    Drizzle 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
    This combination supports heart health, brain function, immune system, and overall well-being. Enjoy your healthy, flavorful meal!

 

Instructions:

  1. Preheat the Oven: Preheat your oven to 400°F (200°C).
  2. 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.
  3. Add Cherry Tomatoes and Garlic:
    • Scatter the chopped cherry tomatoes over the salmon and peppers.
    • Sprinkle the fresh minced garlic over the top.
  4. Drizzle with Olive Oil:
    • Drizzle the extra-virgin olive oil evenly over the salmon and vegetables.
  5. 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.
  6. 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.
  7. 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.
Enjoy your delicious and healthy meal - Love Vito 
 
Course: Appetizer, Main Course, Salad, Vegetarian
Cuisine: Italian, Mediterranean
Keyword: Delicious, Fun, Quick & Easy