A serving of 1 fillet (122 g) of Mediterranean Crusted Salmon provides 240 Calories. This seafood dish is packed with essential nutrients that offer numerous health benefits. Let's dive into the various nutritional components and benefits of this flavorful salmon dish.
Mediterranean Crusted Salmon is a source of lean Protein, healthy Fats, Vitamins, and Minerals. A 122-gram serving contains omega-3 fatty acids, vitamins B, D, and E, and minerals like selenium and phosphorus. The ingredients of the crust, which typically include herbs and breadcrumbs, add flavor without sacrificing nutrition.
If you're looking for a delicious yet healthy meal option, Mediterranean Crusted Salmon is definitely worth trying. Here are some preparation tips, nutritional information, and serving suggestions to make the most of this dish.
Calorie Content of Mediterranean Crusted Salmon
A serving of 1 fillet (122 g) of Mediterranean Crusted Salmon contains 240 Calories. This makes it a low calorie but nutrient-dense dish that can help you stay satiated and energized throughout the day.
Protein Content of Mediterranean Crusted Salmon
A 122-gram serving of Mediterranean Crusted Salmon provides 25 grams of Protein. This high protein content makes it an excellent meal option for athletes and fitness enthusiasts who need to meet their daily protein requirements.
Fat Content of Mediterranean Crusted Salmon
Mediterranean Crusted Salmon is a rich source of heart-healthy omega-3 Fatty acids. A serving contains around 13 grams of total fat, 3.5 grams of saturated fat, and 0.6 grams of trans fat.
Carbohydrate Content of Mediterranean Crusted Salmon
A 122-gram serving of Mediterranean Crusted Salmon provides less than 1 gram of Carbohydrates. This makes it a great low-carb, high-Protein option for those on a keto or paleo diet.
Vitamin Content of Mediterranean Crusted Salmon
Mediterranean Crusted Salmon is a rich source of several Vitamins, including vitamin B12, vitamin D, and vitamin E. These nutrients play a crucial role in boosting immunity, improving bone health, and promoting healthy skin and hair.
Mineral Content of Mediterranean Crusted Salmon
A 122-gram serving of Mediterranean Crusted Salmon provides essential Minerals like selenium, phosphorus, and potassium. These minerals help regulate blood pressure, improve Heart Health, and support overall well-being.
Health Benefits of Mediterranean Crusted Salmon
Mediterranean Crusted Salmon offers numerous health benefits, thanks to its rich nutrient profile. Regular consumption of this dish can help lower the risk of heart disease, stroke, and other chronic diseases. It can also improve brain function, boost energy levels, and support weight loss goals.
Preparation Tips for Mediterranean Crusted Salmon
To make the perfect Mediterranean Crusted Salmon, start by preheating the oven to 400°F. Mix together herbs and breadcrumbs in a bowl and set aside. Season the salmon fillet with salt and pepper, then brush with olive oil. Pat the breadcrumb mixture onto the salmon until it's evenly coated. Bake the salmon for 12-15 minutes or until cooked through.
Variations of Mediterranean Crusted Salmon
Mediterranean Crusted Salmon is a versatile dish that can be customized to suit different tastes and preferences. Some variations include adding lemon zest for a tangy flavor, using different types of herbs like dill or parsley, or adding sliced cherry tomatoes for a pop of color.
Serving Suggestions for Mediterranean Crusted Salmon
Mediterranean Crusted Salmon can be served with a variety of sides, such as roasted vegetables, rice pilaf, or a simple green salad. It pairs well with a glass of white wine or a refreshing citrus-infused sparkling water.
5 Frequently Asked Questions About Mediterranean Crusted Salmon
1. What are the ingredients in the Mediterranean crust?
The Mediterranean crust typically includes a blend of chopped herbs (such as parsley, dill, and basil), garlic, lemon zest, and breadcrumbs. Some variations may also include grated Parmesan cheese, chopped nuts, or sun-dried tomatoes.
2. How is the salmon cooked?
The salmon fillet is typically pan-seared or oven-baked until cooked through. The crust helps to keep the fish moist and adds flavor and texture to the dish.
3. Is Mediterranean crusted salmon a healthy choice?
Salmon is a great source of Protein and omega-3 Fatty acids, which have numerous health benefits. However, the calorie count of the dish can vary depending on the preparation method and ingredients. It's important to watch portion sizes and choose healthier Cooking methods, such as baking or grilling.
4. What are some good sides to serve with Mediterranean crusted salmon?
Salmon pairs well with a variety of side dishes, such as roasted vegetables, couscous or quinoa salad, steamed rice, or a simple green salad. For a Mediterranean-inspired meal, try serving it with hummus, tzatziki sauce, or tabbouleh salad.
5. Can I make Mediterranean crusted salmon at home?
Yes! There are many Recipes available online for making Mediterranean crusted salmon at home. It's a simple and flavorful way to prepare salmon and can be customized with your favorite herbs and spices.