salmon recipes

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

Total Time: 30 minutes

Yield: 8

Calories per serving: 316

Ingredients

  • 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

Instructions

  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.
http://www.110pounds.com/?p=31110

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?

D is for Vitamin D

D is for Vitamin D.

I most definitely suffer from the winter blues. In the Northwest it’s especially hard I think because for the bulk of the year it’s gray and rainy. It starts in about October and the rain sometimes doesn’t stop until July.

I’ve talked about taking antidepressants in the past. I was diagnosed with depression at 14 and was on medication for about 11 years off and on. Mostly on. The crappy thing about it is that I think I was misdiagnosed. I think what I actually suffered from was anxiety. But that’s a whole other topic. When I stopped taking the medications I noticed that I’d suffer from the Winter Blues every year. It would start about December and go until May or so when the spring sun and flowers started to emerge.

A few years ago I saw my doctor and she said that most people in the Northwest were deficient in Vitamin D. She tested me and sure enough. Deficient. During the winter months I take a supplement once a day. I also eat a diet that is pretty high in Vitamin D. The biggest source? Fish! Yay! I eat tons of seafood so that works well for me. I’d much rather get my vitamin D from dinner than a pill.

Vitamin D has many roles in the body–including cell growth, immune function, reduction of inflammation; it promotes calcium absorption in the gut and bone growth. The recommended amount of Vitamin D a day is “200 IU is said to be the daily dosage of vitamin D for adults up to the age of 50.”

How to Get More Vitamin D

1. Salmon: Yet another reason to love salmon! It’s my favorite fish. Salmon has100 IU per ounce of Vitamin D.

2. Shrimp: Shrimp gives you 6 ounces has 64% of your daily needs. Plus shrimp is very low in calories! Extra bonus.

3. Cod: 6 ounces gives you 18% of your daily need.

4. Halibut: 3 ounces has 254% of your daily need of Vitamin D.

5. Eggs: If you eat 1 large egg you get 4% of your daily value, but you have to eat the yolk.

6. Oysters: While oysters are not something I really eat, they are packed with Vitamin D.  1/2 a dozen oysters give you over 60% of your what you need a day!

7. Soy milk: (with added calcium and vitamins A and D) has 297 IU.

The bonus about these foods being high in Vitamin D is that they are also low in calories! Double win!

I would much rather get my Vitamin D from food or sunshine. In fact, one way to battle the winter blues is to escape to some sunshine in the thick of it! This year we left the gray Portland darkness in March for a week in Tucson. It was the perfect reset-button. March is often the worst month in Oregon and having a week in the sunshine helped my brain so much. I came home happier, relaxed and the rain didn’t bother me so much anymore. This might have to become an annual tradition in March…

QUESTION: Are you deficient in Vitamin D? How do you beat the Winter Blues?

A-Abstinence * B-Balance * C-Calories *