HORSERADISH CRUSTED SALMON

INGREDIENTS

6 oz. green beans (about 2 cups), stem ends trimmed, rinsed and patted dry

2 Medium shallots, sliced (1⁄2 cup)

Pam spray

Nonfat Italian dressing

Salt (optional)

Pepper (optional)

1 Tbsp. lowfat mayonnaise

1 Tbsp. non-fat plain yogurt

2 Tsp. prepared horseradish

8 oz. center-cut salmon fillet, cut into 2 portions

2 Tbsp. whole-wheat bread crumbs, such as Panko Japanese style or homemade

1/4 Tsp. dried thyme leaves

Lemon wedges for serving

DIRECTIONS

Preheat oven to 450 degrees Fahrenheit.  Line large baking sheet with sides with foil, if desired, to make cleanup easier.  Coat surface with cooking spray.  Brush green beans and shallots with nonfat Italian dressing, season with salt and pepper as desired, and spread over prepared baking sheet.  Bake for 10 minutes.

Meanwhile, mix mayonnaise, yogurt and horseradish in small bowl.  Spread over tops of salmon pieces.  Mix bread crumbs and thyme in mixing bowl.  Sprinkle over salmon.

Stir vegetables and push to one side of baking sheet.  Place salmon pieces, skin-side down, on other side of baking sheet.  Return baking sheet to oven and bake, stirring vegetables once, until salmon flakes when tested with fork and green beans are tender, 15 to 25 minutes, depending on thickness of salmon.  Serve with lemon wedges.

Yield: 2 servings (3 oz. cooked salmon and 3/4 cup vegetables each.)

Nutrition Facts: Servings 2. Serving size 1/2 recipe (3 oz. cooked salmon and 3/4 cup vegetables): 370 calories; 21 grams fat; 70 mg. sodium; 20 grams carbohydrates; 26 grams protein.

Tip: To make fresh whole wheat breadcrumbs trim crust from firm sandwich bread.  Tear into pieces and process in a food processor or blender until coarse crumbs form.  One slice of bread makes about 1/3 cup crumbs.  Store fresh bread crumbs in a zip-close bag in the freezer.

Variations: Substitute 2 tsp whole-grain Dijon mustard for the horseradish.  When asparagus is in season, substitute 8 oz. for the green beans, adding to the baking sheet at the same time as the salmon (or 5 minutes later if asparagus is very thin).

 

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