Mediterranean Breaded Salmon with Vegetables
Updated Mar 10, 2015
Mediterranean Breaded Salmon with Vegetables
- Prep Time 15 min
- Total 45 min
- Servings 4
- Ingredients 16
Ingredients
Vegetables
- 1 box (9 oz) frozen baby lima beans
- 1 medium eggplant, unpeeled, cut into fourths lengthwise, then crosswise into 1-inch pieces
- 2 tablespoons olive oil
- 1/4 teaspoon salt
- 1/8 teaspoon pepper
- 1/2 cup roasted red bell peppers (from a jar), drained, cut into thin strips
- 1 cup fresh baby spinach leaves
Salmon
- 1 1/4 lb salmon fillet (1 inch thick)
- 1 teaspoon olive oil
- 1/8 teaspoon salt
- 1/8 teaspoon pepper
- 1 cup plain panko crispy bread crumbs
- 2 tablespoons grated lemon peel
- 1 teaspoon dried oregano leaves
- 1 clove garlic, minced
- 1 tablespoon olive oil
Instructions
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Step1Heat oven to 375°F. Line 15x10x1/2-inch pan with heavy-duty foil; spray foil with cooking spray.
-
Step2If lima beans are frozen in solid block, microwave on High about 1 minute or just long enough to break beans apart. Place beans and eggplant in pan; drizzle with 2 tablespoons oil. Sprinkle with 1/4 teaspoon salt and 1/8 teaspoon pepper; toss. Spread in single layer in pan. Bake 15 minutes.
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Step3Pat salmon dry with paper towels. Remove pan from oven. Push vegetables to sides of pan; place salmon skin side down in center. Brush salmon with 1 teaspoon oil; sprinkle with 1/8 teaspoon each salt and pepper. Arrange vegetables in single layer around salmon. In small bowl, mix topping ingredients. Press half of mixture, about 1/2 cup, evenly on salmon. Sprinkle remaining topping over vegetables.
-
Step4Bake 20 to 30 minutes or until fish flakes easily with fork and vegetables are crisp-tender. (If fish browns too quickly, cover loosely with foil.)
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Step5Spoon beans and eggplant into large heatproof bowl; cover salmon with foil. Toss vegetables with roasted peppers and spinach. Cover with foil; let stand 2 to 3 minutes or until spinach is slightly wilted. Cut salmon into 4 servings; carefully lift fish from skin with pancake turner to serving plate. Serve salmon with vegetables.
Nutrition
500
Calories
24g
Total Fat
38g
Protein
33g
Total Carbohydrate
6g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 500
- Calories from Fat
- 210
- Total Fat
- 24g
- 36%
- Saturated Fat
- 4g
- 21%
- Trans Fat
- 0g
- Cholesterol
- 80mg
- 27%
- Sodium
- 510mg
- 21%
- Potassium
- 1170mg
- 34%
- Total Carbohydrate
- 33g
- 11%
- Dietary Fiber
- 9g
- 36%
- Sugars
- 6g
- Protein
- 38g
% Daily Value*:
- Vitamin A
- 60%
- 60%
- Vitamin C
- 35%
- 35%
- Calcium
- 6%
- 6%
- Iron
- 15%
- 15%
Exchanges:
1 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 Vegetable; 0 Very Lean Meat; 4 1/2 Lean Meat; 0 High-Fat Meat; 2 Fat;Carbohydrate Choice
2Tips from the Betty Crocker Kitchens
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