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Quick and Easy Salmon

This is perfect for a weekday meal. As quick as going to a drive thru, but lower in calories and sodium and high in good fats and protein. It is also a great source of vitamin D. You can feel good about doubling or tripling the recipe, knowing these ingredients provide flavor without the salt. The breadcrumbs and parmesan add a nice crunch. As pictured, it is paired with a half a cup of Trader Joes Harvest Grains Blend and simply sautéed asparagus, dressed with a little lemon juice and black pepper.


2 4-6 ounce wild Alaskan salmon fillets

1 tablespoon olive oil

1 tablespoon lemon juice

½ tsp garlic powder

¼ tsp ground black pepper

½ tsp paprika

1 tsp Italian seasonings

1 tablespoon unseasoned breadcrumbs

1 tablespoon parmesan cheese


Preheat oven or toaster oven to 400 degrees. Line a baking sheet with aluminum foil or parchment paper for easy cleanup. Place salmon on the baking sheet and spread olive oil and lemon juice on top of salmon. Combine garlic, black pepper, paprika, Italian seasonings in small bowl and stir. Spread half on each fillet. Combine breadcrumbs and parmesan cheese and sprinkle a tablespoon on each fillet. Bake at 400 degrees for 8-10 minutes until fish flakes with a fork and flesh is opaque.

Nutrition information:

Each 4 ounce piece of salmon provides 325 calories, 25 grams protein, 4 grams carbohydrate, 23 grams total fat, 5 grams saturated fat, 160 mg sodium, 42 mg calcium, 500 IU vitamin D

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