Tasty Tuesdays – Mustard and Panko Salmon Fillets
Fresh salmon fillets are easy to cook with because they have a firmer texture than most white fish and can compliment many different flavours. This recipe is ridiculously easy to prepare and incredibly delicious. If you aren’t a fan of fish, you may change your mind after trying this salmon recipe. These fillets go well with any fresh side salad. You may notice the salad pairing in this picture is from my last post.
- 2 salmon fillets (each 2.5 oz, skinless and boneless)
- 2 tsp Dijon mustard (or whichever mustard is your favourite)
- 1/2 cup Panko breadcrumbs
- 1 1/2 tsp olive oil
- fresh black pepper
- 1 1/2 tsp of your favourite spices (fresh thyme or parsley work very well in this recipe)
- Preheat the oven to 400°.
- Wash the salmon fillets with water and pat dry with a cloth.
- Line a baking sheet with parchment paper and place the fillets on the sheet, at least a few inches apart.
- Evenly spread a layer of mustard on the top of each fillet.
- In a small bowl mix the Panko breadcrumbs, olive oil and pepper together. Add any spices you like to this mixture (Parsley works very well).
- Using your hands, pack the breadcrumb mixture on top of each fillet.
- Bake in the oven for 10-12 minutes, or until the salmon is flaky.
Salmon is a very unique aquatic species that spends parts of its life in both freshwater and saltwater (Nehlsen and Lichatowich, 1997). In general, eating fish is well known to improve cognitive function and mood, while reducing inflammation and the risk of cardiac disease (Horrocks and Yeo, 2002). Furthermore, including fish in your diet can promote good eye health (Hughes, 2010) and lustrous hair (Anthonavage, 2011). Salmon is a high protein and low calorie fish that contains calcium, phosphorus, potassium, selenium and vitamins A, B6, B12 and D (USDA, 2012). The recommended serving size of fish is 2.5 ounces (Heart and Stroke Foundation, 2012) which contains 1.4g of omega-3 fatty acid (USDA, 2012). Omega-3 is a healthy polyunsaturated fatty acid found in salmon and two forms in particular are highly studied; docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). DHA is essential for normal brain development and function, and is an important structural component in the human brain (Horrocks and Yeo, 2022). Research on EPA has shown remarkable evidence that it aids in the deterrence of inflammation, which is important at preventing many ailments and diseases (Salteil, 2010). Unfortunately, wild salmon populations have been dramatically declining due to many factors such as climate change, habitat loss and overfishing (Jackson, 2008). It is important to take this into consideration when purchasing salmon or choosing what to buy at a restaurant. There are some excellent resources online at SeaChoice and the David Suzuki Foundation. Both organizations have created very useful pocket guides with great information that you can print and keep in your wallet. This way when you are questioning the sustainability of a food source while grocery shopping or out for a meal, you can pull out the card to ensure you make an informed decision!