baked salmon

In Sickness and in Health

Poor Michael, he threw out his back on Tuesday and went home early to rest/recover. I went to the Warrior Room Tuesday night for a workout and he seemed to be doing a little better. Wednesday morning he messaged me at work saying he couldn’t get up and wanted me to take him to the ER. I left work and rushed home. Thankfully his sister was able to come over and check on him because it was going to take me awhile to get home. She was able to help him back to bed but when I got there he couldn’t move at all because the back spasms were so bad!

I couldn’t move him to get him to the doctor so we got him comfortable and hoped it would improve. Besides, if we went to urgent care they wouldn’t have been able to do much but give him pain pills and muscle relaxers–which he already had. I spent the day at home taking care of him. All the animals helped. Bella cuddled with him in bed and even Fat Kitty tried to help (he’s really good at comforting when I’m sick or hurt).

Poor Michael. I felt so terrible because there wasn’t much I could do. 🙁 I kept him company as he laid in bed and we watched half of season one of True Detective. Wow! What a good show! It was a little slow at first but I could tell the atmosphere and dark character development was building up to something and by episode 4 I was on the edge of my seat!

I’d already had plans for that evening and Michael was okay just laying in bed for an hour, so I didn’t cancel my plans. My friend Robyn came over and we went for a run/walk around the neighborhood. She’s the friend that is doing the 5k with me. She’s a much better and faster runner than me but it was really hot out so that slowed us down. I appreciated her kind of going at my pace.

It was nice to have a running buddy and that we could kind of catch up on things while we got a workout in. We did a run/walk/jog thing. We’d run for a few minutes and then walk the hills. It was a good little workout and got in a little over 3 miles, so I was happy with that. We headed back to the house and walked to cool down and then we sat outside on the shaded deck to cool off with some iced tea.


She left after that and I checked on Michael. He was still laid up but at least the back spasms had stopped for a bit. I made us dinner, baked salmon with lemon and fresh dill, and Brussels sprouts. I LOVE fresh herbs and am currently obsessed with dill. I need to find more things to put it into. Maybe even try and plant some dill in my garden. Anyways, dinner was good and we just kind of chilled for a bit.


Today Michael is going to the chiropractor and to his doctor to possibly get a cortisone shot in his back. I hope that helps and he improves soon. I hate seeing him in so much pain! I feel helpless. 🙁

Delicious Feta-Crusted Salmon

I tried another salmon recipe that I’ve never had before. It was good, but it needs some tweaking and maybe some of my readers can help me figure out what to do different next time. I was trying to find an easy recipe with the ingredients I had on hand and was coming up empty. Most of the salmon recipes I wanted to try needed ingredients I didn’t have. Usually I always have lemons and limes but this week I was just out of everything. I found this recipe and the reviews were so good, I had to try it.

Delicious Feta-Crusted Salmon

Prep Time: 10 minutes

Cook Time: 20 minutes

Category: calories, Dinner, Easy meals, food, food mistakes, Food update, Goddess dressing, limiting calories, Low Calorie Recipes, portion sizes, portions, protein, recipes, salads, salmon

Servings: 8


  • 1 (2 pound) salmon fillet, bones removed
  • 1/2 cup crumbled feta cheese
  • 1/3 cup light mayonnaise
  • 1 tablespoon light cream cheese
  • 1 tablespoon Dijon mustard
  • 1 teaspoon balsamic vinegar
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon paprika, ground
  • 1 tablespoon onion powder
  • 1 teaspoon garlic powder
  • 1/3 cup panko (Japanese bread crumbs) or regular dry bread crumbs


  1. Preheat oven to 400 degrees F (200 degrees C). Line a baking sheet with aluminum foil, and lightly oil. Place salmon onto foil and set aside.
  2. Mix together feta cheese, mayonnaise, cream cheese, Dijon mustard, balsamic vinegar, salt, pepper, paprika, onion powder, and garlic powder in a bowl until smooth.
  3. Spread mixture over salmon, then sprinkle panko over top, covering completely.
  4. Bake in preheated oven until easily flaked with a fork, about 35 to 45 minutes.

Nutrition Facts

Delicious Feta-Crusted Salmon


Amount Per Serving
Calories 316
% Daily Value*
Total Fat 0
Saturated Fat 0
Trans Fat
Cholesterol 0
Sodium 0
Total Carbohydrate 0
Dietary Fiber 0
Vitamin A Vitamin C
Calcium Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

I kind of eye-balled the ingredients. I measured them but not exactly and added things to taste.  I used half of the light mayo and half of the regular mayo, but everything else I followed pretty closely.

I disagreed with the recipe instructions saying to bake the salmon at 400 degrees for over 30 minutes. In my opinion, that’s the quickest way to ruin salmon. The “happy” spot for baked salmon for me is usually 18-20 minutes tops and then it starts to dry out. I baked it at 350 degrees (which is what I normally do for salmon.)

I seasoned the salmon fillets (2 not 8) with freshly ground pepper and then mixed the ingredients together in a bowl–again, tasting and adding more ingredients as I mixed it.

The mixture smelled and tasted delightful. The feta really came through the other flavors.

I spread it evenly on the salmon and then topped it with the bread crumbs. And this is where I need some help from readers.

Unfortunately, the feta mixture didn’t really change texture. I guess I thought it would be cooked a little bit? And the breadcrumbs did not get crunchy like I thought they would. I was disappointed with that. I wanted the topping a little crispy.

The meal wasn’t BAD, I just wanted it to be crispy. So what did I do wrong? Should I have broiled it for the last minute or two? Turned up the temperature to 400 instead of 350?

Despite not being crunchy, the flavors were good, the feta was awesome. I steamed broccoli to go with the fish and had a side salad. Dinner was around 700 calories total.

I enjoyed a small bowl of Breyer’s natural vanilla bean ice cream with some of the Wax Orchards fudge sauce. So good.

QUESTION: Ok chefs, so how do I make the topping crunchy?